#1 Spice to Help Lower Blood Pressure

Blood pressure is a key indicator of health. Simply put, its a measure of how much pressure is placed on the walls of your arteries as blood is circulating throughout your body. Over time, high blood pressure levels can damage blood vessel walls and lead to plaque buildup. When high blood pressure (also known as hypertension) goes untreated, it increases your risk for serious health issues like heart disease, stroke and kidney failure.

The good news is small changes can make a big difference in managing hypertension. Often tucked away in a cabinet or drawer, spices are a tiny but mighty tool for supporting heart health, and cinnamon in particular stands out as the best spice for lowering blood pressure. While research is ongoing, cinnamon has been shown to help reduce both systolic (the top number) and diastolic (the bottom number) blood pressure levels when consumed daily for at least 8 weeks. But how exactly does it do this? We asked registered dietitians to help us break it down. 

Why Cinnamon is The #1 Spice to Lower Blood Pressure

May Help Relax Blood Vessels

One way cinnamon helps to lower blood pressure is by easing tension in your blood vessels.

“Cinnamon contains bioactive compounds, such as cinnamaldehyde, which may help relax blood vessels and improve blood flow,” says Veronica Rouse, RD, a registered dietitian specializing in heart health. This relaxation, known as vasodilation, occurs when cinnamaldehyde acts on the smooth muscle in blood vessel walls, allowing them to expand. As the vessels widen, resistance in the arteries decreases, leading to a reduction in blood pressure.

May Reduce Oxidative Stress 

Another way cinnamon may help lower blood pressure levels is by combating oxidative stress. “Cinnamon has strong anti-inflammatory properties due to its high levels of antioxidants, such as polyphenols,” says Nijya Noble, M.S., RDN, LD, a registered dietitian.

Studies suggest that oxidative stress can damage the inner lining of blood vessels, causing the vessels to narrow and blood pressure levels to rise. Noble explains that because of its antioxidant and anti-inflammatory properties, cinnamon may be effective for improving blood vessel function and lowering blood pressure levels.

May Improve Insulin Sensitivity

Cinnamon has been shown to improve the body’s response to insulin, a hormone that’s responsible for regulating blood sugar levels by transporting excess glucose (sugar) from the bloodstream into cells. When this process is impaired, it can cause insulin resistance—a key risk factor for hypertension. One study found that daily supplementation with cinnamon significantly improved blood pressure levels in people with type 2 diabetes.

Tips to Incorporate Cinnamon into Your Diet

It’s important to point out that the amount of cinnamon required to make a meaningful impact on blood pressure levels is hard to obtain through diet alone. If you have hypertension and are interested in trying cinnamon supplements, it’s important to talk with a healthcare professional for personalized advice.

Still, cinnamon is an easy and flavorful way to support healthier blood pressure levels, especially when combined with an overall heart-healthy diet. With its warm, sweet and subtly spicy flavor, Rouse and Noble share that cinnamon is a versatile spice that can be used in a variety of dishes and drinks. 

Spice up your day with these cinnamon-flavored ideas: 

• Stir cinnamon into your morning coffee or tea for a comforting and fragrant start to your day. 
• Sprinkle it over oatmeal, yogurt or chia seed pudding to give your morning meal a warm and aromatic boost, like in our highly-rated Cinnamon-Roll Overnight Oats.
• Mix it into your favorite nut butter to pair with apples, or spread it over toast like our Peanut Butter-Banana Cinnamon Toast.
• Blended cinnamon into smoothies or protein shakes to add a touch of spice and sweetness.
• Add it to muffin batter for a grab-and-go breakfast or snack, like our Apple-Cinnamon Muffins.
• Dust it over roasted nuts, popcorn or chickpeas, like our Cinnamon-Sugar Roasted Chickpeas, for a quick and easy midday snack.
• Use it to season savory dishes, such as stews, soups and curries, to elevate your meals like our Spicy Coconut Chicken Soup.
• Mix it into homemade spice blends that can be used for rubs and marinades.

Other Strategies to Improve Blood Pressure

Managing hypertension effectively requires a combination of dietary and lifestyle changes. Here are a few strategies Rouse and Noble recommend:

•  Follow the DASH diet. Short for Dietary Approaches to Stop Hypertension, the DASH diet focuses on fruits, vegetables, whole grains, low-fat dairy and lean proteins while limiting sodium and added sugar intake. It also emphasizes choosing foods containing potassium, calcium, magnesium, fiber and protein to help improve heart health.
• Stay Active. Aim for 150 minutes (2.5 hours) of moderate physical activity each week. Activities like brisk walking, water aerobics, gardening or dancing, all help strengthen your heart and improve circulation.
• Manage Stress. Regularly engaging in relaxation techniques like deep breathing, meditation, or journaling can help ease your mind and keep your blood pressure numbers down.
• Get Enough Sleep. For better blood pressure, and overall heart health, the American Heart Association recommends getting at least 7 to 9 hours of good quality sleep.

The Bottom Line

Adding cinnamon to your diet may help support healthy blood pressure levels by relaxing blood vessel walls, protecting against oxidative stress and improving insulin sensitivity. Still, keep in mind that cinnamon is not meant to replace medication, and it isn’t a standalone solution. Instead, combine cinnamon with other heart-healthy habits, like eating a balanced diet, staying physically active, managing stress levels and getting adequate shut-eye. Interested in cinnamon supplements? Make sure to talk with your health care provider or registered dieitian first.