Chili Peppers

People who enjoy the burning sensation that comes from biting into a hot chili pepper also enjoy a surprising array of health benefits—including a longer life.

An association between chili pepper consumption and lower risk of all-cause, cardiovascular, and cancer-related deaths was found, and presented at the American Heart Association’s Scientific Sessions 2020.

The systematic review and meta-analysis published in the Annals of Medicine and Surgery included more than 570,000 people and found that comparaed to people who rarely or never ate chili peppers, those who ate the most had a:¹

• 26% reduced risk of dying from cardiovascular disease,
• 23% reduced risk of dying from cancer, and
• 25% reduced risk of dying from any cause.

Previous studies have demonstrated various health benefits of chili peppers that could help elucidate some of the reasons behind the reduced risk of death—and specifically cardiac death.

For example, an animal study found that the same compound that gives chili peppers their heat—called capsaicin—reduced total cholesterol, triglycerides, and non-HDL cholesterol levels in animals fed a high-cholesterol diet.² Capsaicin was also associated with improved aortic function.

In a human study, consuming about one ounce of a chopped chili blend every day for four weeks significantly reduced the rate of free radical damage (oxidation) to cholesterol and triglycerides.³ This could confer significant cardiovascular protection, since oxidized cholesterol is the kind of cholesterol that builds up on artery walls and contributes to atherosclerosis.

To incorporate more chili peppers in your diet, add them to sauteed vegetables, soups, or vegetable dips. Or, if you enjoy the burn, you can eat them whole.

References

1. Ann Med Surg (Lond). 2021 Oct;70:102774.
2. Eur J Nutr. 2013 Feb;52(1):379-88.
3. Br J Nutr. 2006 Aug;96(2):239-42.