From ancient remedies to modern herbal supplements, we’ll cover herbs to lower blood pressure, the science behind how these herbs work, and the potential side effects associated with their use.

High blood pressure is a serious health issue affecting millions of people worldwide. In many cases, it can lead to severe medical complications and even death.

Fortunately, there are natural alternatives for managing high blood pressure, and herbs are one of the most effective options. This article will look at 10 herbs to lower blood pressure levels. 

Also check out the Best Exercise to Lower Blood PressureNatural Drinks to Lower Blood Pressure, and Does Turmeric Lower Blood Pressure!

What is High Blood Pressure?

High blood pressure, also known as hypertension, is a condition in which the force of blood against the walls of the arteries is too high. 

It is measured in millimeters of mercury (mmHg) and is expressed as two numbers: systolic pressure over diastolic pressure. 

taking blood pressure cropped

Systolic pressure is the pressure in the arteries when the heart beats, while diastolic pressure is the pressure in the arteries when the heart is at rest between beats

A normal blood pressure reading is usually around 120/80 mmHg.  When blood pressure consistently exceeds this normal range, it strains the arteries and vital organs such as the heart, brain, and kidneys. 

High blood pressure can lead to serious health problems such as heart disease, stroke, kidney disease, and even death if left untreated. 

So, managing blood pressure levels and keeping them within a healthy range is important. 

This can be achieved through lifestyle changes such as maintaining a healthy diet, exercising regularly, reducing salt intake, managing stress levels, and limiting alcohol consumption. 

Additionally, there are herbal alternatives that have been found to help lower blood pressure naturally. 

These herbs can be used as part of a comprehensive approach to managing blood pressure and promoting overall cardiovascular health. 

Symptoms of High Blood Pressure:

Hypertension might not exhibit noticeable symptoms initially. As it progresses or becomes severe, the following symptoms may present

1. Headaches

Severe and persistent headaches are one of the most common symptoms of high blood pressure.

These headaches may occur on both sides of the head and worsen with activity. These headaches may also be pulsating in nature.

Although headaches alone are not indicative enough to confirm hypertension, if you frequently experience them alongside other symptoms mentioned below, it’s crucial to consult a healthcare professional.

2. Dizziness and confusion

Feeling lightheaded or dizzy occasionally can be attributed to various factors; however, persistent bouts of dizziness might indicate elevated blood pressure levels. 

Also, confusion or difficulty concentrating may arise due to inadequate blood flow to the brain caused by hypertension.

3. Shortness of breath

If you find yourself gasping for breath after minimal exertion or even during restful activities like sleeping or sitting down, it could indicate that your cardiovascular system is struggling due to increased arterial pressure caused by hypertension.

4. Chest pain

Chest pain should never be ignored as it could signify various underlying health conditions, including heart problems related to high blood pressure. 

If you experience chest discomfort along with any other symptom listed here (especially shortness of breath), seeking immediate medical attention is crucial.

5. Fatigue and sleep disturbances

Persistent fatigue despite adequate rest or experiencing sleep disturbances like insomnia or restless nights can sometimes be traced back to uncontrolled high blood pressure levels affecting overall circulation in the body. 

If you consistently experience these symptoms, it’s important to consult a healthcare professional for further evaluation.

6. Vision problems

High blood pressure can also have adverse effects on your eyesight

Blurred vision, difficulty focusing, or even experiencing sudden visual disturbances may be signs that hypertension is impacting the blood vessels in your eyes.

Causes of High Blood Pressure

While there isn’t always a specific cause for everyone experiencing high blood pressure, several factors are commonly associated with its development:

1. Unhealthy diet

One significant cause of high blood pressure is an unhealthy diet characterized by excessive sodium (salt) intake, processed foods, saturated fats, and refined sugars.

These dietary choices can increase weight gain and cholesterol levels, thereby elevating blood pressure readings.

2. Sedentary lifestyle

A sedentary lifestyle without regular physical activity significantly contributes to high blood pressure development. 

Lack of exercise weakens the cardiovascular system over time and reduces its efficiency in maintaining healthy blood pressure levels.

3. Excessive alcohol consumption

Regular heavy drinking or binge drinking over time can lead to persistent high blood pressure levels even when sober. 

This is because alcohol abuse causes long-term changes in several physiological mechanisms that regulate blood flow and vessel constriction within the body.

These alterations disrupt normal functioning and contribute to sustained hypertension.

4. Smoking

Both active smoking and exposure to secondhand smoke are known contributors to high blood pressure due to their negative effects on arterial health and overall cardiovascular function. 

Nicotine constricts blood vessels while other harmful chemicals damage artery linings – both factors that increase hypertension risk.

5. Stress levels

Persistent stress triggers temporary spikes in blood pressure; however, chronic stress can lead to long-term elevation of these readings by adversely affecting hormone regulation within the body.

6. Genetics and family history

Hypertension tends to run in families due to inherited genetic tendencies towards higher blood pressure or related conditions such as kidney disease or hormonal imbalances, which may contribute indirectly.

7. Age-related factors

As we age, our blood vessels become less flexible and more resistant to the flow of blood, leading to an increased risk of hypertension. 

Additionally, hormonal changes associated with aging can also contribute to high blood pressure.

8. Underlying medical conditions

While lifestyle factors like diet and physical activity can contribute to high blood pressure, it’s important to recognize that underlying medical conditions can also play a significant role. Common ones include kidney disease, hormonal disorders, diabetes, sleep apnea, and adrenal gland disorders.

Dangers of High Blood Pressure:

  • Increased risk of heart disease
  • Stroke
  • Kidney damage
  • Vision problems
  • Aneurysm
  • Cognitive impairment
  • Complications during pregnancy

Tips to Lower Blood Pressure

  • Adopt a healthy diet
  • Reduce your sodium intake
  • Maintain a healthy weight 
  • Limit or avoid alcohol
  • Manage stress levels
  • Avoid smoking

Herbs to Lower Blood Pressure

1. Garlic

Garlic is one of the most popular herbs that can lower blood pressure. 

It is known for its anti-inflammatory properties, which help to reduce the risk of heart disease. 

garlic bulb and cloves on a wooden surface

Garlic contains a compound called allicin, which can help to widen blood vessels and improve blood flow, leading to lower blood pressure levels. 

In a review of 12 studies, researchers found that consuming garlic reduced both systolic and diastolic blood pressure by 8.3 mmHg and 5.5 mmHg, respectively.

You can easily add garlic to your diet by using it as a seasoning in your meals or taking garlic supplements. 

However, it’s important to speak with your healthcare provider before taking any supplements, especially if you are taking medication for high blood pressure, since the two can interact.

2. Cinnamon

Cinnamon is a delicious and aromatic herb that has long been used in traditional medicine for various functions, including lowering blood pressure. 

This is because cinnamon contains compounds that can improve blood flow and relax blood vessels, thus reducing blood pressure.

Aromatic hot cinnamon tea in a glass teapot and teacup set on wooden table with cinnamon sticks

In one study, patients with high blood pressure, in addition to prediabetes and type 2 diabetes, that took 500-2400 mg of cinnamon extract for 12 weeks experienced a reduction in systolic blood pressure by 5.5 mmHg and diastolic by 2.6 mmHg.

Adding cinnamon to your diet is easy, as it can be sprinkled on oatmeal or used in baking. 

Additionally, cinnamon supplements are widely available in health food stores. 

3. Basil

Basil (Ocimum basilicum) is a popular herb used in cooking, but it can also offer additional benefits like lowering blood pressure, among others.

This benefit is due to the presence of eugenol, an antioxidant that has also been shown to act as a natural calcium channel blocker.

basil plant close up

Calcium channel blockers are blood pressure-lowering medications that slow the movement of calcium into the cells of the heart and arteries, causing blood vessels to relax.

That being said, more human studies are needed to confirm this benefit.

Fresh or dried basil can be added to dishes like salads, pasta, and soups. 

It also makes a great addition to tea or smoothies. Try incorporating basil into your diet to help support healthy blood pressure levels.

4. Chinese Cat’s Claw

Also known as Gou-Teng, or by it’s scientific name, Uncaria tomentosa, Chinese Cat’s Claw is an herb commonly used in traditional Chinese medicine for treating hypertension and reducing inflammation. 

Bark of cat's claw plant, uncaria tomentosa on black background

This herb works by relaxing the blood vessels and improving blood flow, which can help to lower blood pressure. 

It also contains antioxidants that protect the cardiovascular system from oxidative stress. 

However, Chinese Cat’s Claw should be used cautiously as it may interact with certain medications, and it should not be taken by pregnant women or people with liver disease. 

Always consult a healthcare professional before using this or any other herb for medicinal purposes.

5. Thyme

Thyme contains various essential nutrients and compounds that contribute to its medicinal properties. 

It is rich in vitamins C and K, along with minerals like iron and manganese. Additionally, thyme boasts antioxidants such as rosmarinic acid and flavonoids that play a vital role in maintaining cardiovascular health.

bunch of thyme leaves bound with twine on a wooden surface

Studies suggest that thyme may act as a vasodilator, helping widen blood vessels, thus leading to improved blood flow and reduced resistance within the arterial walls. This effect can ultimately aid in lowering high blood pressure.

Additionally, thyme’s potent antioxidant content helps combat oxidative stress by neutralizing harmful free radicals, preventing cellular damage, and reducing inflammatory markers associated with elevated blood pressure.

Also, thyme has mild diuretic properties, which means it may promote increased urine production while encouraging the elimination of excess sodium from the body through urination. 

As sodium retention often leads to fluid buildup and increased blood pressure, thyme’s diuretic effect may help regulate blood pressure by promoting sodium excretion.

You can use thyme as a seasoning in various culinary preparations such as soups, stews, roasted vegetables, marinades, or even infused oils.

6. Cardamom

Cardamom is a versatile spice used in various culinary traditions and offers numerous health benefits. One such benefit is its potential to lower blood pressure.

Research suggests that the active compounds found in cardamom, including antioxidants and phytochemicals, possess properties that can help manage high blood pressure. These components work by improving heart health and reducing inflammation throughout the body.

Green cardamom seeds pods. aromatic spice. texture background

Cardamom is rich in antioxidants like catechins, which combat oxidative stress and prevent damage caused by free radicals. By neutralizing harmful molecules, these antioxidants maintain proper blood vessel function and reduce the risk of hypertension.

Cardamom also possesses potent anti-inflammatory properties that may help reduce inflammation markers within the body, leading to improved vascular health and lower blood pressure readings.

Additionally, cardamom has long been recognized as an adaptogenic herb. Adaptogens are a class of plants or herbs that possess bioactive compounds capable of modulating the body’s response to stressors

Stress is a significant contributing factor when it comes to hypertensive issues experienced by many individuals today. By taking cardamom, you can reduce your stress levels and potentially improve your blood pressure.

7. Parsley

Parsley (Petroselinum crispum) is a good source of vitamin C and carotenoids, both of which can promote cardiovascular health and regulate blood pressure levels.

parsley flakes in jar and spoon on wooden surface

According to lab studies, parsley can lower both systolic and diastolic blood pressure by acting as a calcium channel blocker.

Parsley can also lower bad cholesterol (LDL), a risk factor for high blood pressure and heart disease.

8. Ginger

Ginger contains compounds called gingerols and shogaols, which help relax blood vessels and reduce the resistance to blood flow. 

fresh brewed tea with ginger and fresh root on a wooden background

This, in turn, leads to lower blood pressure levels. You can add ginger to your meals, drink it as tea or take it as a supplement. 

Final Thoughts

Incorporating herbs into your daily routine can be a natural and effective way to manage high blood pressure. 

From garlic to parsley, these herbs have shown promising results in numerous studies.

However, it is important to remember that while herbs may offer some benefits for lowering blood pressure, they should not replace prescribed medications or medical advice. 

It is always advisable to consult a healthcare professional before making any significant changes to your diet or treatment plan. 

​​​​​​​By combining herbs with lifestyle modifications such as regular exercise and a balanced diet, individuals can take proactive steps toward maintaining healthy blood pressure levels and overall well-being.

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