Herbs and Spices for a Healthy Heart
Herbs and spices often get labeled as “just garnish,” but they actually play a bigger role in heart health than most people realize. Beyond adding flavor and aroma, many herbs and spices contain natural compounds with antioxidant and anti-inflammatory properties that help protect blood vessels and support overall cardiovascular function. Some have been studied for their role in supporting healthy cholesterol levels and blood pressure. They also make it easier to cook satisfying meals without relying on excess salt or saturated fat. When used regularly and layered into whole-food meals, these small additions can contribute to long-term heart health.
In Mediterranean-style cooking, herbs and spices are used generously and intentionally, both fresh and dried, forming the foundation of many everyday dishes. Rather than relying on one single ingredient, flavor is built by combining herbs and spices with vegetables, legumes, whole grains, healthy fats, and lean proteins. It is this layering of ingredients that creates meals that are both flavorful and supportive of heart health.
These are some of the most commonly used herbs and spices you will see:
Garlic
Basil
Oregano
Rosemary
Thyme
Parsley
Mint
Turmeric
Looking for easy ways to start using these herbs and spices more often? Try them in these heart-healthy recipes:
Chopped Jennifer Aniston Salad
Chopped mint and parsley bring fresh flavor to this bulgur and chickpea salad, balanced with lemon, olive oil, and crisp vegetables.
Mediterranean Turkey Skillet with Zucchini & Herbs
A simple one-pan meal featuring garlic, oregano, and thyme paired with olive oil, zucchini, tomatoes, and lean ground turkey for fresh Mediterranean flavor.
Mediterranean Roasted Vegetables with Feta and Basil
A colorful mix of roasted vegetables seasoned with dried oregano and finished with fresh basil, olive oil, and feta for classic Mediterranean flavor.
Mediterranean Nachos
Baked pita chips topped with hummus, tzatziki, chickpeas, vegetables, feta, and fresh herbs like parsley, dill, and mint for bright Mediterranean flavor.
Mediterranean Fruit Salad with Mint
Chopped fresh mint layered into berries, melon, and grapes with lime and honey for a vibrant Mediterranean flavor.