THE 5 BEST SPICES AND HERBS TO LOWER HIGH BLOOD PRESSURE NATURALLY

Has your blood pressure been creeping up lately? A study in the journal Hypertension suggests as many as 75 percent of women over 50 have high BP, also known as hypertension. And while blood pressure medication is a mainstay of treatment, the CDC notes that antihypertensive drugs don't always bring blood pressure under control. Fortunately, studies suggest dietary changes can make a meaningful difference-and adding heart-smart seasonings to food is one of them. Read on to learn some of the best spices and herbs for lowering high blood pressure.

How spices and herbs lower high blood pressure

Incorporating spices and herbs into daily meals enhances flavor without adding excess sodium, notes Elizabth Lumpkin, MD, Clinical Advisor at Southeast Addiction Center in Nashville, Tennessee. That's a boon for blood pressure in and of itself, since a high intake of salt and the sodium it contains can cause fluid retention that spikes blood pressure. Plus, research in the journal Biochemistry and Biophysics Reports shows that excess sodium can amp up inflammation and oxidative stress, processes that cause blood pressure to climb.

But compounds found in certain herbs and spices can help keep a lid on blood pressure in other surprising ways. And some of the best bets are already in your kitchen.

 

The best spices and herbs for high blood pressure

"Replacing salt with herbs and spices cuts excess sodium, but it also adds benefits from antioxidants, polyphenols and other compounds that have blood pressure-lowering effects," notes Bethany Tennant, ND,CNS, Naturopathic Physician and Certified Nutrition at Natural Sports Medicine. The flavorful choices she and our other experts recommend to reduce blood pressure:

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Garlic improves circulation

"Garlic is one of the most well-researched herbs for its potential role in lowering high blood pressure," says Dr. Lumpkin. "This is because it contains allicin, a compound that has been shown to improve blood flow and reduce hypertension through several mechanisms." 

Among those she lists: helping the body produce nitric oxide (a substance that relaxes blood vessels) and protecting against oxidative stress and inflammation. No wonder an Indian research team found significant blood pressure improvements in people who enjoyed three to four cloves of garlic per day.

You're probably already adding raw garlic to plenty of your favorite recipes. But when prepping, let garlic rest for 10 minutes after chopping or crushing it. Research in The Journal of Nutrition suggests that doing so releases enzymes in the herb that boost its allicin content.

Cinnamon steadies blood sugar

"Cinnamon is well known for having some beneficial effects on stabilizing blood sugar levels, which can help improve blood pressure," notes Autumn Bates, CPT, Certified Clinical Nutritionist and Founder and CEO at Autumn Elle Nutrition. Indeed, a Journal of Hypertension study shows that people with uncontrolled hypertension lowered their systolic (top number) and diastolic (bottom number) blood pressure by consuming 2 grams of cinnamon (about ½ tsp.) for 30 days.

Note: While cassia and Ceylon are two widely-available types of cinnamon, cassia is up to 63 times higher in coumarin, a compound that can be toxic to the liver. That's why German experts advise opting for Ceylon cinnamon instead.

Ginger works like BP meds

"Because of a compound called gingerol, ginger [is an herb that] has been found to help lower high blood pressure," says Bates, who enjoys sipping ginger tea. And for good reason: A study of hypertensive patients published in the International Research Journal of Plant Science found that drinking a cup of ginger tea daily decreased systolic blood pressure by more than nine points. Plus, their diastolic pressures dropped nearly four points, on average.

Authors of the study confirm that gingerol gets credit for the spice's BP-easing impact. As they explain, the compound has an action that's similar to blood pressure drugs known as ACE inhibitors.

Cardamom acts as an anti-inflammatory

A staple in Indian and Middle Eastern cuisine, cardamom does more than add warmth and sweetness to chai tea, roasted veggies and curry dishes. In a study published in the Indian Journal of Biochemistry & Biophysics, people who included 3 grams (about 1-1/2 tsp.) of powdered cardamom in their daily diets achieved significant blood pressure reductions in 12 weeks.

"Cardamom is rich in phytochemicals such as 1,8-cineole, terpinyl acetate, limonene, terpinolene and myrcene that have anti-inflammatory and antihypertensive actions," explains Jennifer Pallian, BSc, RD, Food Scientist and Recipe Developer at Foodess. "Of particular note, cineole has been shown in animal studies to suppress angiotensin II activity," she says. That's key, since angiotensin II is a hormone that constricts blood vessels and raises blood pressure in the long term.

Scale Back on Sodium Without Sacrificing Flavor? Yes! What Experts Want You To Know About Green Salt

Chili peppers relax blood vessels

"Chili peppers, through their active compound capsaicin, are powerful regulators of cardiovascular function," notes Pallian. Capsaicin acts on a special nerve cell receptor that helps blood vessels dilate, she explains. And in a Chinese investigation, women who ate foods seasoned with chili peppers three times a week had healthier systolic and diastolic blood pressure levels than those who avoided the spice.

Adding chili peppers to salsa and chili (of course!) are easy ways to get the blood pressure-lowering benefits. But for a tasty change of pace, try mixing a fermented red pepper paste called gochujang into stir-frys, soups and marinades. Research in the journal Clinical Nutrition suggests that the classic Korean condiment can reduce systolic and diastolic blood pressure too.

More ways to improve your heart health:

Your ‘Heart Age' May Predict Heart Attack and Stroke Risk-How To Calculate Yours

6 Foods To Lower Your Cholesterol Naturally-Eggs Included!-Plus Heart-Heart Smart Drinks

Subtle Inflammation Symptoms That Signal Higher Heart Attack Risk-Here's What To Watch For

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

2025-10-02T20:21:20Z