Doctors reveal heart-healthy spice that can be used with vegetables and meat

Regular exercise and a healthy diet are important factors in maintaining heart health. Even small changes to your daily menu, including your choice of spices, can boost those efforts, according to EatingWell.

Among the many herbs used in cooking, cilantro (coriander) is especially beneficial for heart health, say nutritionists.

Reduction of “bad” cholesterol

Cilantro contains phytosterols, substances that help normalize cholesterol levels and support cardiovascular health. According to nutritionist Andrew Ahaphong, ¾ cup of cilantro contains 18.17-31.15 milligrams of phytosterols.

Phytosterols help reduce cholesterol absorption in the intestines, leading to a decrease in the level of “bad” cholesterol, the specialist clarifies.

The Scientific Council recommends consuming 2 grams of phytosterols daily to reduce “bad” cholesterol by 5-10%. However, it is worth remembering that achieving this amount is very difficult at the expense of cilantro alone. However, regular consumption of cilantro along with other foods that contain phytosterols (nuts, seeds, whole grains) can help maintain healthy cholesterol levels and improve heart health.

Stabilization of blood pressure

Cilantro contains luteolin, zeaxanthin, and quercetin, which help normalize blood pressure and increase nitric oxide production. This molecule plays an important role in relaxing blood vessels, thereby reducing blood pressure and improving circulation.

Also, according to nutritionist Jessica Brantley-Lopez, cilantro’s calming properties can benefit the cardiovascular system.

Reduction of oxidative stress and inflammation

The plant components found in cilantro can help reduce oxidative stress and support vascular health, says nutritionist Bess Berger. Oxidative stress can damage blood vessels, which, over time, can lead to inflammation and increase the risk of cardiovascular disease.

Antioxidants present in cilantro can neutralize these negative effects.

These materials should not be considered as medical recommendations. Before making any dietary changes, be sure to consult a doctor or specialist.