- Ginger may help relax blood vessels, reduce inflammation and help you cut back on salt.
- Most research uses supplemental ginger, which may have stronger effects than ginger in food.
- Still, adding ginger to your meals provides flavor and may support healthy blood pressure.
Eating a nutritious diet plays a key role in managing and supporting healthy blood pressure by improving blood vessel function, inflammation levels and metabolic health. While many foods can help, one you may not have considered is ginger.
“Ginger contains several bioactive compounds, primarily gingerols and shogaols, that help to positively influence blood pressure through multiple mechanisms,” says Michelle Routhenstein, M.S., RD, CDCES.
Keeping your blood pressure within a healthy range is really important because high blood pressure can increase your risk for heart disease and stroke. “While genetics can be a strong determinant in developing primary hypertension, [which is] one type of high blood pressure, diet may reduce the severity or possibly even eliminate its occurrence,” says Mindy Haar, Ph.D., RDN.
To better understand ginger’s potential impact on blood pressure, we spoke with registered dietitians to break down the science and share simple ways to incorporate more ginger into your meals.
Potential Benefits of Ginger for Managing Blood Pressure
It May Relax Blood Vessels
Ginger contains over 400 bioactive compounds, including gingerols and shogaols, which may support heart health. Some research suggests these compounds may help relax blood vessel walls and slightly reduce blood pressure. However, most studies have examined supplemental ginger at doses higher than what is typically consumed in food, and it’s unclear whether the amounts found in meals or drinks would have the same effect. Haar also notes that potential benefits have mostly been observed in younger adults without other health conditions, like type 2 diabetes. Overall, more research is needed to better understand whether the small blood pressure effects seen with supplements apply to ginger consumed in foods and drinks.
It May Help Lower Inflammation
The gingerols, shogaols and other compounds in ginger have antioxidant and anti-inflammatory properties that may help protect the blood vessels from oxidative damage and support vascular health, Routhenstein says.
Again, most research has focused on ginger supplements rather than ginger in foods or drinks, so it’s still unclear whether eating ginger provides the same vascular or anti-inflammatory benefits. More research is needed to see how eating ginger might impact inflammation and blood vessel health.
Still, including ginger in your meals may offer some benefits and is a flavorful way to support overall health.
It Can Replace Sodium in Recipes
Although it’s an indirect benefit, using ginger in recipes adds rich, aromatic flavor, which may help you cut back on salt and sodium-rich ingredients. Since consistently eating too much sodium can contribute to chronically high blood pressure—and most people consume well above the recommended 2,300 milligrams per day—adding ginger or other bold seasonings is an easy way to boost flavor while supporting heart health.
How Much Should You Have?
Since research is still in its early stages, it’s difficult to know exactly how much ginger might benefit blood pressure or other aspects of health. Most studies that have shown an effect use supplemental ginger, and the doses, forms and study populations vary widely. In general, improvements in blood pressure are often seen at around 3 grams per day. To put that into perspective, around 1.5 teaspoons of raw ginger equals roughly 3 grams.
The challenge is that supplemental ginger typically contains higher and more concentrated levels of bioactive compounds, such as gingerol and shogaol, compared with fresh ginger used in cooking. This makes it difficult to translate supplement doses directly into practical amounts you would use in food.
“More research needs to be done to give a definitive answer, and each individual should consult their health care provider,” Haar says.
Risks and Precautions
Ginger is generally safe when consumed in moderate amounts, but high doses—typically from supplements—can interact with certain medications, including blood thinners and some drugs used to treat high blood pressure.
“Individuals on blood pressure medications should monitor their blood pressure closely, as dietary changes such as adding ginger could cause blood pressure to drop too low,” Routhenstein says. Sometimes, eating lots of ginger may also lead to stomach upset or other digestive discomfort.
If you have any concerns about ginger or are taking medication, speak with a health professional before changing how you eat or trying a ginger supplement. Adding ginger to your diet can be a helpful complement to a heart-healthy diet, but it’s not a replacement for medical treatment and isn’t risk-free for everyone. To effectively manage high blood pressure, it’s important to work closely with your health care provider and possibly a registered dietitian.
Ways to Add Ginger to Your Meals
- Brew a Cup of Tea. Sipping a can of ginger ale isn’t the best approach if you’re looking to up your ginger intake, but fresh ginger tea can be a win. Haar recommends simmering slices of fresh ginger in hot water for 10 to 15 minutes for a warming ginger tea.
- Whip Up a Stir-Fry. Add a gingery bite to your stir-fry with grated fresh ginger.
- Make a Smoothie. “Fresh, frozen cubes or even powdered ginger can be easily added into a smoothie,” Routhenstein says. “I love pairing it with mango, banana, yogurt and cinnamon for a tropical zing.”
- Add It to Your Soups. “I like adding grated or minced ginger into soups and broths to enhance flavor and to add a healing boost,” Routhenstein says.
- Use Dried Ginger. Add it to yogurt, oatmeal and other breakfast dishes.
Our Expert Take
Adding ginger to your diet does more than dish out an added boost of flavor—it may offer modest support for blood pressure and overall heart health when used as part of a balanced lifestyle. Active compounds like gingerols and shogaols may help relax blood vessels, reduce inflammation and protect the cardiovascular system from oxidative stress. Plus, using ginger as a seasoning can help you cut back on salt without sacrificing taste.
Still, most research has focused on supplemental ginger at doses far higher than what you’d get from food, so it’s unclear how much benefit dietary ginger alone provides. And importantly, it’s not a substitute for standard blood pressure treatments.
Enjoying ginger as part of a healthy diet can be a helpful addition, but be sure to work with your health care provider to manage your blood pressure safely and effectively.
