The Cardiovascular Benefits of Ginger: Four Key Advantages Backed by Science

Jul 13, 2025 | 0 comments posted by Nature Target

In today’s fast-paced world, cardiovascular health is becoming a top priority for many. Alongside maintaining healthy lifestyle habits and undergoing regular checkups, dietary choices play a crucial role in preventing heart and vascular diseases. Ginger, a common culinary spice, is gaining recognition beyond its flavor-enhancing properties. Modern medical research has revealed ginger's remarkable cardioprotective effects. Studies show that ginger supports heart and brain vessel health by regulating blood lipids, lowering blood pressure, and reducing inflammation and oxidative stress. This article explores four science-backed cardiovascular benefits of ginger and how to incorporate it into everyday meals.

Ginger Protects the Cardiovascular System and Reduces Inflammation

A recent study published in Cureus, a journal affiliated with Nature, demonstrated that ginger offers comprehensive protection to the cardiovascular and cerebrovascular systems. It does so by regulating blood lipids and blood pressure while also combating inflammation and oxidative stress.

The study analyzed over 40 randomized controlled trials on ginger and its bioactive compounds in relation to cardiovascular indicators. These trials included participants with conditions such as hypertension, hyperlipidemia, and diabetes. Researchers assessed ginger’s dosage, duration of intervention, efficacy, and mechanisms of action. The results confirmed ginger’s multiple benefits: lipid modulation, blood pressure reduction, and inflammation suppression.

Additionally, a study from the University of Limpopo in South Africa, published in the Swiss journal Nutrients, found that curcumin (a compound related to ginger) effectively reduced inflammation in patients with type 2 diabetes, further supporting ginger’s anti-inflammatory potential.

Four Reasons Ginger Supports Cardiovascular Health

Ginger’s warm nature in traditional medicine aligns with its physiological effects. Its cardiovascular benefits can be attributed to the following mechanisms:

Enhancing Digestive Function

Ginger strengthens the spleen and stomach, improving the transformation and distribution of nutrients into energy and blood. This supports the circulatory system. During summer, overconsumption of cold foods can impair digestion. Ginger helps counteract this by warming the digestive tract, easing nausea, and reducing phlegm and dampness.

Reducing Phlegm and Cholesterol

Active compounds in ginger, such as gingerol and zingiberene, enhance digestive function and promote the expulsion of dampness and toxins. Research has shown that ginger can reduce total cholesterol and triglyceride levels while increasing high-density lipoprotein (HDL) or "good" cholesterol.

Balancing Internal Heat and Cold

Though ginger is warm in nature, its antioxidant components help scavenge free radicals, dispersing internal cold and dampness while also harmonizing excessive internal heat. This balance supports smooth circulation and energy flow.

Unblocking Blood Vessels

Clinically, moderate ginger intake in patients with coronary heart disease has been shown to alleviate symptoms like chest tightness and pain caused by cold-induced vessel constriction. For cerebrovascular health, ginger improves blood flow dynamics, which may help relieve symptoms of arterial sclerosis, such as dizziness and memory decline.

How to Use Ginger in Everyday Cooking

Ginger comes in two main forms, depending on its harvest time:

Young Ginger: Higher water content, less fiber, milder flavor. Suitable for stir-frying, soups, or pickling.
Old Ginger: Lower moisture, more fibrous, and spicier. Often used in slow cooking or stews for its strong aroma.

Here are common culinary forms of ginger and how to use them:

Ginger Powder – For Stuffing

Made by drying and grinding old ginger, ginger powder has a woody, spicy aroma. It's often used in fillings for dumplings or buns to enhance flavor. It also helps neutralize odors when marinating fish or meat.

Minced Ginger – For Dipping Sauces

Minced ginger is ideal for sauces or stir-frying. When paired with cold-natured foods like steamed crab or freshwater fish, it not only eliminates fishy smells but also warms the stomach and prevents digestive issues like diarrhea.

Julienned Ginger – For Cold Dishes

Thin ginger strips are perfect for cold appetizers, adding both flavor and antibacterial benefits. Young ginger, with its tender flesh and milder taste, is best for this purpose. Julienned ginger is also commonly used in seafood dishes like congee or steamed fish.

Ginger Slices or Chunks – For Stews

Old ginger’s strong flavor makes it ideal for removing gamey odors in red meat or fish stews. It is typically sliced or chunked and added during cooking to infuse flavor, then removed before serving. Lightly smashing the slices before cooking helps release the ginger's aroma.

Ginger Juice – For Marinating

Fresh ginger juice, made by peeling and pressing old ginger, is excellent for enhancing the taste and texture of dishes like fish balls, meatballs, or shrimp balls. It also effectively removes unpleasant odors and tenderizes meat. Ginger juice can substitute for cooking wine when marinating meat, offering a fresh, savory result.

FAQs about Ginger

Can Ginger Help With Weight Loss?

Yes, ginger can support weight loss when combined with a healthy diet and regular exercise. It may help boost metabolism, increase calorie burning, and suppress appetite, making it easier to manage weight effectively.

Can You Drink Ginger Tea While Pregnant?

Yes, it is safe for pregnant women to drink ginger tea in moderation. Studies have shown that consuming up to four cups (950 ml) per day can help relieve common pregnancy symptoms such as nausea and vomiting. Ginger tea is also believed to have anti-inflammatory properties, making it a soothing and beneficial choice during pregnancy.

Does Ginger Help Heartburn?

Yes, consuming ginger in moderation can help relieve heartburn for many people. Ginger has natural digestive properties that may help soothe the stomach and reduce muscle contractions, which in turn can lower the likelihood of stomach acid flowing back into the esophagus.

Does Ginger Help With Constipation?

Yes, ginger can help relieve constipation because it reduces pressure in the lower intestines and stimulates bowel movements.

Does Ginger Root Lower Blood Pressure?

Yes, ginger root may help lower blood pressure. Several studies have shown that ginger supplementation can reduce both systolic and diastolic blood pressure, likely due to its ability to improve blood circulation and relax blood vessels.