5 Ways Ginger May Help Protect Your Heart, Backed by Science

Whether steeped in tea, tossed into a stir-fry, or taken as a capsule, ginger has long been celebrated for its soothing effects on digestion and nausea. But new evidence suggests this spicy root may also benefit something even more vital: your heart.

A recent review found that ginger may help lower blood pressure, reduce “bad” LDL cholesterol and triglycerides, and calm inflammation—all common risk factors for heart problems.

1. Helps Lower Blood Pressure

Several of the studies in the Cureus review found that ginger supplements helped reduce systolic blood pressure (the top number).

That’s important because high systolic blood pressure puts extra strain on your heart and blood vessels over time, which can increase your risk of heart disease and stroke.

“Specific compounds in ginger may work similarly to calcium channel blocker medications,” said Liz Weinandy, MPH, RDN, LD, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center.

“These medications allow blood vessels to relax and slow the heart rate, which lowers blood pressure,” she added.

2. Improves Cholesterol and Triglyceride Levels

Ginger may reduce LDL (“bad”) cholesterol and triglycerides—two types of fat that can build up in the arteries and raise the risk of heart disease.

One study in the review found that people with obesity who took metformin significantly improved their cholesterol levels after taking up to 1.8 grams of ginger daily. Their triglycerides, LDL cholesterol, and total cholesterol levels all dropped.

This effect may be due to ginger’s natural phytochemicals, such as polyphenols and flavonoids, which could help prevent cholesterol from forming.

“Ginger’s active components may inhibit cholesterol synthesis in the liver, increase bile acid secretion, and enhance the activity of enzymes that break down fats,” said Lindsay Malone, MS, RDN, LD, nutrition instructor at Case Western Reserve University School of Medicine.

3. Helps Fight Inflammation

Chronic inflammation is a major driver of heart disease.

“Ginger is rich in phenolic compounds such as gingerols, shogaols, and paradols, which have potent anti-inflammatory effects,” said Malone. 

One study cited in the review found that taking 2 grams of ginger daily for three months reduced inflammation.

This can happen for several reasons. “Some phytochemicals help to keep bacteria, viruses, and other microbes in check by boosting our immune system,” said Weinandy. “Others help neutralize free radicals, which can damage cells in our bodies.”

4. Protects Against Atherosclerosis

Those same bioactive compounds can also produce antioxidant effects, said Malone. Antioxidants help protect your cells, including those in your heart and blood vessels, from damage caused by free radicals.

The research suggests that these antioxidant effects may help prevent atherosclerosis, a condition in which plaque builds up in the arteries, increasing the risk of heart attack, stroke, and heart failure.

5. Supports Healthy Blood Sugar Levels

The review also suggested that ginger may offer significant benefits for managing blood sugar, particularly in people with type 2 diabetes.

One of its compounds, 6-gingerol, helps move glucose from your bloodstream into your muscle cells, lowering high blood sugar and improving insulin sensitivity.

In one study in the review, people with type 2 diabetes who took 1,600 milligrams of ginger daily for three months saw reduced fasting blood sugar, insulin levels, and HbA1c—a marker of long-term blood sugar control.

Other research suggests ginger may help reduce insulin resistance, a risk factor for cardiovascular disease.

Should You Add Ginger to Your Diet?

The review’s takeaway is promising—ginger is packed with natural compounds that support heart health in several ways. But there are a few things to keep in mind.

For one, the studies in the review vary significantly in dosage, duration, population, and form of ginger—powders, extracts, and capsules—which limits standardization, Nyree Dardarian, EdD, assistant clinical professor of nutrition at Drexel University, told Verywell.

Because of that, it’s hard to draw definitive conclusions about the health benefits.

However, adding ginger to your routine is worth considering. You can even use fresh or powdered ginger in recipes and smoothies. If you have a health condition or take prescription medications, it’s smart to check with a healthcare provider before taking a ginger supplement.

Remember, ginger isn’t a magic bullet. “Ginger is a great addition, but it works best in the context of an overall healthy lifestyle,” said Dardarian.