Researchers tested whether teaching people with high blood pressure how to cook with herbs and spices could help them eat healthier. A small group of 17 adults participated in a 6-week online cooking class that focused on using flavorful herbs and spices to make vegetables more delicious. The people who took the class ate less salt, fewer calories, and less fat than those who didn’t. They also had lower blood pressure numbers and ate more fiber. This early study suggests that learning cooking skills might be a practical way to help people with high blood pressure improve their diet and health.

The Quick Take

  • What they studied: Can teaching people with high blood pressure how to cook with herbs and spices help them eat better vegetables and improve their health?
  • Who participated: 17 adults who have high blood pressure were split into two groups. One group took a 6-week online cooking class, and the other group didn’t receive any special training.
  • Key finding: After one month, people in the cooking class ate significantly less salt (about 20% less), fewer calories, and less fat compared to the control group. They also had lower bottom blood pressure numbers and ate more fiber.
  • What it means for you: Learning cooking skills with herbs and spices may help people with high blood pressure eat healthier foods naturally. However, this was a very small study, so more research is needed before we can say this works for everyone.

The Research Details

This was a randomized controlled trial, which is considered one of the strongest ways to test if something works. Researchers randomly divided 17 people with high blood pressure into two equal groups. One group (the e-group) received 6 weeks of online videos teaching them about cooking with herbs and spices to make vegetables taste better. The other group (the control group) didn’t receive any special training and continued their normal eating habits.

The researchers measured what people ate, their weight, and their blood pressure at the start, every two weeks during the 6-week program, and again one month after it ended. This allowed them to see if the cooking class made a real difference in people’s health.

This study design is important because it helps prove that changes in diet and health actually came from the cooking class, not from other factors. By randomly assigning people to groups and measuring them multiple times, researchers can be more confident that the herbs and spices cooking approach actually works. This is a feasibility study, meaning it’s designed to test whether the program can work in real life before doing a larger, more expensive study.

This study has both strengths and limitations. The strength is that it used a randomized controlled design, which is a reliable way to test if something works. The main limitation is the very small sample size of only 17 people, which means the results might not apply to everyone with high blood pressure. The study was also short (6 weeks), so we don’t know if people keep eating healthier long-term. This is labeled a feasibility study, meaning it’s an early-stage test to see if the idea is worth studying in a larger group.

What the Results Show

The cooking class group showed impressive improvements in their eating habits. Compared to the control group at the one-month mark, they consumed significantly less sodium (salt), which is important because too much salt raises blood pressure. They also ate fewer calories overall and less fat, both of which are important for heart health and weight management.

Within the cooking class group itself, people showed meaningful health improvements from the start to one month later. Their fiber intake increased noticeably, which helps with digestion and heart health. Most importantly, their diastolic blood pressure (the bottom number in a blood pressure reading) dropped significantly. This suggests the program may have helped their hearts work better.

These improvements happened in just 6 weeks, which is a relatively short time. The fact that people made these changes suggests that learning to use herbs and spices to flavor vegetables made healthy eating feel easier and more enjoyable.

While the study didn’t report detailed weight changes, the reduction in calories and fat intake suggests people may have lost weight or prevented weight gain. The increase in fiber intake is particularly important because it helps people feel full longer, which can naturally lead to eating less. The improvements in diastolic blood pressure are especially significant because this number reflects how hard your heart works when it’s resting.

Previous research has shown that herbs and spices can make vegetables taste better, which encourages people to eat more of them. This study builds on that knowledge by testing whether a structured cooking class can actually help people with high blood pressure. The results align with other studies showing that dietary changes can lower blood pressure, but this study adds the practical element of teaching cooking skills rather than just giving diet advice.

This study is quite small with only 17 participants, so the results might not apply to all people with high blood pressure. The study only lasted 6 weeks with follow-up at one month, so we don’t know if people keep eating healthily long-term or if the blood pressure improvements last. The study doesn’t tell us which specific herbs and spices were most helpful. Additionally, we don’t know details about the participants’ backgrounds, which could affect how well the results apply to different groups of people.

The Bottom Line

If you have high blood pressure, learning to cook with herbs and spices appears to be a safe and practical approach worth trying. This study suggests moderate confidence that it can help reduce salt intake and improve blood pressure. However, this should complement, not replace, medical treatment from your doctor. Start by experimenting with herbs and spices in simple vegetable dishes, and track how you feel and any changes in your blood pressure readings.

This research is most relevant for adults with high blood pressure who want to improve their diet through cooking skills. It may also interest people who find healthy eating boring or difficult. People who already enjoy cooking or have access to online learning may find this approach particularly helpful. However, people with severe health conditions should work with their doctor before making major diet changes.

Based on this study, you might expect to see improvements in blood pressure within 4-6 weeks of regularly using herbs and spices to cook healthier meals. However, individual results vary, and some people may see changes faster or slower. It’s important to continue these habits long-term to maintain the benefits.

Want to Apply This Research?

  • Track daily sodium intake (aim to reduce by 20%) and count servings of vegetables eaten each day. Also log blood pressure readings weekly at the same time of day to monitor changes over 6-8 weeks.
  • Use the app to save favorite herb and spice combinations that make vegetables taste good to you. Set daily reminders to try one new herb or spice combination, and log which ones you enjoy. Create a simple vegetable recipe collection within the app featuring your favorite flavor combinations.
  • Monitor sodium intake weekly and average it over each month. Track vegetable servings daily and review weekly totals. Record blood pressure readings weekly and look for downward trends over 4-6 week periods. Note which herbs and spices you use most often and which vegetables you’re eating more of.

This study is a small feasibility test and should not replace medical advice from your doctor. While the results are promising, they come from only 17 people over a short time period. Before making significant changes to your diet or reducing blood pressure medications, consult with your healthcare provider. This information is educational and not a substitute for professional medical diagnosis or treatment. Individual results may vary based on overall health, medications, and other lifestyle factors.