Is Eating Chili Peppers Good or Bad for Your Heart?

 Tiejun Tang

For centuries, chili peppers have added heat and flavor to cuisines around the world. But beyond the spice, scientists have been asking a fiery question: is chili good or bad for the human heart? Recent research suggests that moderate chili consumption might actually protect cardiovascular health — though not everyone agrees.

The Evidence for a Healthy Heart

Over the past decade, several large population studies have investigated the link between spicy foods and heart disease. One of the most influential was conducted in China, following nearly half a million adults for seven years. The researchers found that those who ate spicy food almost every day had a 14% lower risk of death compared with those who rarely did ^[1]. The reduction was particularly strong for deaths due to ischemic heart disease and stroke.

Similar results appeared in Italy’s Moli-sani study, which tracked over 22,000 adults for eight years. Regular chili eaters had a significantly lower risk of cardiovascular and all-cause mortality, even after accounting for other lifestyle factors such as smoking, body weight, and Mediterranean-diet adherence^[2].

When these and other studies were pooled together, meta-analyses confirmed the trend: frequent chili consumption was consistently linked to lower overall and heart-related death rates ^[3,4].

What Could Explain the Benefit?

Scientists believe the active compound capsaicin, which gives chili its heat, may help explain these effects. Capsaicin activates a receptor called TRPV1 in blood vessels and nerve endings. This can lead to vasodilation (wider blood vessels), improved blood flow, and lower inflammation ^[5].

Laboratory experiments and small human trials have shown that capsaicin may reduce cholesterol levels, improve blood vessel flexibility, and boost metabolism ^[6]. These effects could, in theory, lower cardiovascular risk over time.

But the Story Isn’t Entirely Sweet (or Spicy)

Not all findings are conclusive. Most of the strongest human studies are observational, meaning they can show an association but not prove that chili itself causes better heart health. People who eat more chili might also have other habits — such as more plant-based diets or higher physical activity — that contribute to their good outcomes.

In addition, excessive spicy food can cause stomach irritation, worsen acid reflux, or lead to discomfort in people with gastritis or ulcers. Very high doses of capsaicin, especially in supplement form, have been linked to rare cases of coronary vasospasm, a temporary narrowing of heart arteries ^[7]. Howeve, such effects are uncommon at normal dietary levels.

How Much Is Too Much?

So far, the evidence suggests that moderate chili consumption — a few times a week, as part of a balanced diet — is safe and may offer modest cardiovascular benefits. Those who enjoy spicy foods can continue to do so, provided it doesn’t cause gastrointestinal distress. On the other hand, taking high-dose capsaicin supplements for heart protection is not recommended until large, long-term clinical trials confirm clear benefits.

The Takeaway

The spice of life may indeed be good for your heart — in moderation. While scientists continue to study the exact effects of capsaicin, the best advice remains simple: eat a balanced diet rich in fruits, vegetables, and whole foods, and if you like your meals with a little kick, that’s probably just fine for your heart.

References

1. Lv J et al. Consumption of spicy foods and total and cause-specific mortality: a population-based cohort study. BMJ. 2015;351:h3942.
2. Bonaccio M et al. Chili pepper consumption and mortality in Italian adults (Moli-sani study). J Am Coll Cardiol. 2019;74(25):3139-3149.
3. Yamani N et al. Meta-analysis evaluating the impact of chili-pepper intake on all-cause and cardiovascular mortality: A systematic review. Ann Med Surg (Lond). 2021; 8;70:102774
4. Ofori-Asenso R et al. Association of Spicy Chilli Food Consumption With Cardiovascular and All-Cause Mortality: A Meta-Analysis of Prospective Cohort Studies. Angiology. 2021;72(7):625-632.
5. Sreepadaarchana Munjuluri .Capsaicin and TRPV1 Channels in the Cardiovascular System: The Role of Inflammation. Cells. 2021 Dec 22;11(1):18.
6. Vijaya Juturu . Capsaicinoids Modulating Cardiometabolic Syndrome Risk Factors: Current Perspectives. J Nutr Metab. 2016 May 23;2016:4986937.
7. Ozgur Sogut . Acute myocardial infarction and coronary vasospasm associated with the ingestion of cayenne pepper pills in a 25-year-old male. Int J Emerg Med. 2012 Jan 20;5:5.