This Korean spicy superfood helps lower blood pressure and improves health, but there’s a downside

There are plenty of well-known habits that can help lower your blood pressure, from regular exercise and reducing alcohol intake to getting more sleep and managing stress. However, many people may not realize that eating one particular superfood could also help combat hypertension and boost overall health.

What is kimchi?

Kimchi is a traditional Korean side dish made from salted and fermented vegetables, most commonly cabbage, and seasoned with ingredients such as garlic, ginger, scallions, and Korean chili powder (gochugaru). It’s often described as salty, spicy, tangy, and full of umami flavor. Much of its reputation comes from its probiotic qualities, which promote gut health.

How much kimchi should you eat?

According to Dr. Shad Marvasti, executive director of the Integrative Health and Lifestyle Medicine Institute at HonorHealth in Arizona, consuming about a quarter-cup of kimchi several times a week can make a noticeable difference. “It combines the power of probiotic fermentation with nutrient-dense vegetables,” she told Fox News Digital.

Nutritional benefits of kimchi

Kimchi is rich in fiber, antioxidants, and vitamins A, C, and K. Together, these nutrients can help lower blood pressure and blood sugar, improve digestion, and reduce inflammation.

A study carried out by the University of Connecticut also found that kimchi can provide benefits for triglycerides, a type of fat found in the bloodstream.

The sodium factor

There may, however, be a catch. Despite its many health-boosting properties, kimchi is also high in sodium, which is usually associated with raising blood pressure.

Does everything else in kimchi offset sodium’s hypertensive effect? The research so far isn’t entirely conclusive, so Dr. Marvasti recommends erring on the side of caution if you’re prone to high blood pressure.

“For most healthy adults, moderate intake is not an issue, but people with high blood pressure or heart disease should be mindful of how kimchi fits into their total daily sodium,” Marvasti said.

She suggests that those with hypertension consult their doctor before adding large amounts of kimchi to their diet.

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