Scientists say that if you eat chili peppers more than 4 times a week, the probability of dying from coronary heart disease will be reduced by 44%, and the risk of dying from stroke will be reduced by 61%. The capsaicin contained in chili peppers is considered to promote health.

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Other recent studies have shown that capsaicin may protect against cancer and diabetes, act as a pain reliever, fight obesity and promote the growth of beneficial bacteria in the gut, and may prevent atherosclerosis.

If that's not enough to convince you to get spicy, chili peppers can even be used as an aphrodisiac, "because capsaicin stimulates the release of endorphins, which increases blood circulation and in turn stimulates nerve endings." Nutritionist Kim Peel

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So, considering that people who enjoy chili peppers are more than 40 percent less likely to develop heart disease, not to mention other possible health benefits, how can you harness the potentially heart-protective power of this spicy ingredient to promote health?

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What do you do if you don't like spicy food?

Let’s start with bell peppers!

Spicy tolerance can be developed by eating less spicy, less pungent peppers.

The Scoville scale measures the spiciness of chili peppers and other spicy foods based on the concentration of capsaicin.

First, add some less spicy chili peppers to your diet.

For example, bell peppers contain less capsaicin but still provide health benefits.

Tracey Parker, senior nutritionist at the British Heart Foundation, added: "Bell or bell peppers may contain less capsaicin, but they are rich in vitamins A and C and contain a range of substances that protect cells against harmful substances.

The good news is that over time, humans develop a tolerance to capsaicin.

When you expose your pleasure/pain receptors to capsaicin, they undergo physical changes that allow you to increase your heat tolerance over time.

This is a marathon, not a sprint: Instead of ordering the spiciest thing on the menu, take your time, build your tolerance to capsaicin, and gradually reduce your sensitivity to hot peppers.

"Start with a lower spiciness and go slow," suggests nutritional therapist Clarissa Leher. Bird's-eye peppers and Scotch bonnet peppers are the spiciest, while bell peppers and poblano peppers tend to be less spicy.

Spicy, jalapenos are somewhere in between. You can also add dried chile flakes or chopped fresh chilies to almost any meal you like, including soups, stews, pastas and grain-based dishes.

Keeping a handy chili shaker next to your usual salt and pepper allows you to add some heart-protecting capsaicin to your dishes at any time." Use a vinegar brine to pickle fresh peppers and preserve their contents.

Capsaicin can be added to pizza or hash browns when cooking later, and peppercorns, cilantro, dill and bay leaves can be added to chili sauce.

"Pairing chili with milk, cream, or yogurt or coconut milk can help relieve the 'spicy burn' that some people don't like," says Clarissa Leher. "It's a tried-and-tested strategy that's thought perfect.

The Thai green curry, a combination of coconut milk, lime juice and sweet palm sugar, offsets the spiciness of the chili. "One of my favorite Mexican dishes I love is black bean chili, but I always put it in," Lehr said.

Coconut yogurt as a side dish. When I feel it's too spicy, coconut yogurt can help me relieve the spiciness. You can try adding nutritious Greek yogurt to the curry to create a flavor that suits you. You can also add cutlets to the yogurt.

Chopped chilli, a pinch of lime, pepper and salt and serve with cubes of yogurt. If you use live yogurt, it’s not only a delicious treat but also adds beneficial bacteria to your gut microbiome.”

"I often make my own chili oil by mixing chili peppers with a bottle of extra virgin olive oil, which generally lasts about three months and is a great way to incorporate good fats," says Leher. Like

Thai sweet chili sauce, which balances spiciness and sweetness, is a perfect example.

Increasing your chili pepper intake doesn't mean you have to eat a lot of raw chili peppers. Adding a little chili pepper to other healthy foods like vegetables or whole wheat pasta, or mixing them with other milder spices like cumin, will help.

They are tastier and healthier.