Lifestyle remedies are an important part of managing high blood pressure. Research supports that many herbs, used for centuries in traditional medicine, are helpful tools for lowering blood pressure and supporting heart health.
Garlic may lower blood pressure thanks to its active compound, allicin. Allicin relaxes blood vessels, improving circulation and lowering blood pressure.
Studies suggest that garlic supplements, especially aged garlic extract, can reduce both systolic and diastolic blood pressure. Garlic supplements, either alone or with blood pressure medications, may also lower the risk of cardiovascular events related to high blood pressure—such as heart attack or stroke—by 16-40%.
Dosage: There is no official recommended dosage of garlic to lower blood pressure, and the appropriate dosage depends on the form of garlic you’re using. Studies suggest these dosages may be effective:
- Raw garlic: 20 grams daily (about 2-3 cloves)
- Garlic powder: 600-2,400 milligrams daily
- Aged garlic extract: 1,200 milligrams daily
Hibiscus may help lower blood pressure, especially when consumed as hibiscus tea. The antioxidants (substances that fight cell damage) in hibiscus relax blood vessels and improve circulation. Some studies suggest that drinking 1-3 cups of hibiscus tea daily can significantly lower blood pressure.
A small pilot study suggests that hibiscus may be nearly as effective as some blood pressure medications in treating mild high blood pressure.
Dosage: There is no standard dosage for hibiscus in blood pressure management. In research studies, doses of 1.25-3 grams of hibiscus per cup of tea have been used.
Cinnamon contains compounds that help reduce inflammation and relax blood vessels. A meta-analysis found that cinnamon reduced both systolic and diastolic blood pressure over eight weeks. There are different types of cinnamon. Cassia cinnamon can be harmful in large doses. Instead, choose Ceylon cinnamon for regular use.
Dosage: Research suggests a dosage of up to 1,500 milligrams daily may be safe and effective.
Holy basil, also known as tulsi, is a substance that helps manage stress. This is helpful, as stress can contribute to high blood pressure. Holy basil also contains compounds that relax blood vessels and reduce inflammation. Studies suggest that it can help lower blood pressure and stress hormones such as cortisol.
Dosage: There is no official recommended dosage for holy basil, but most studies have used doses of 250-1,200 milligrams of holy basil extract per day.
Cardamom seeds contain antioxidants and anti-inflammatory properties that help relax blood vessels and improve circulation. One study found modest reductions in systolic and diastolic blood pressure with cardamom supplementation. It may help by acting as a calcium channel blocker and stimulating the production of nitric oxide, both of which support healthy blood flow.
Dosage: Research suggests that 3 grams of ground cardamom seeds per day for three months may be safe and effective.
Ginger has anti-inflammatory and antioxidant properties that help lower blood pressure. It works by improving circulation, relaxing blood vessels, and reducing inflammation. Studies show that supplementing with ginger may reduce systolic and diastolic blood pressure in a meaningful way.
Dosage: Small, short-term research studies suggest the dosage for managing blood pressure is 3 grams or more of powdered ginger daily.
Turmeric contains curcumin, a compound that helps reduce inflammation and oxidative stress in your blood vessels. Curcumin also supports the healthy flexibility and function of your blood vessels. This can help maintain proper blood flow and reduce blood pressure. While studies show mixed results, some suggest that turmeric may lower systolic blood pressure.
Dosage: Small studies suggest it’s safe to take 1.5 grams per day for up to three months.
Sesame seeds are rich in healthy fats and antioxidants, which may help lower blood pressure. A meta-analysis found that eating sesame oil significantly reduced systolic and diastolic blood pressure. Sesame can increase nitric oxide levels, which helps relax blood vessels and supports healthy blood pressure.
Dosage: Taking 35 grams (2.5 tablespoons) a day of sesame oil for several weeks may help lower blood pressure and is generally safe, according to preliminary studies.
Flaxseeds are rich in antioxidants, fiber, and omega-3 fatty acids, which may help lower blood pressure and improve cardiovascular health. A meta-analysis found that flaxseed supplementation reduced both systolic and diastolic blood pressure.
Dosage: Taking 30 grams (about 4 tablespoons) of ground flaxseeds daily over a 12-week period may help lower blood pressure and improve overall heart health.
Incorporating herbs into your daily routine can be easy and enjoyable. Here are some simple ways to add these beneficial herbs to your meals and beverages:
- Fresh herbs: Add chopped garlic, basil, or ginger to salads, soups, or a stir-fry.
- Herbal teas: Brew hibiscus or ginger tea for a tasty, heart-healthy drink.
- Spices: Sprinkle cinnamon, flaxseeds, sesame seeds, or ground cardamom on oatmeal, yogurt, or baked goods.
- Oils: Make herb-infused oils with basil or garlic for salad dressings or cooking.
- Supplements: If you prefer the convenience of supplements, many herbs are available in capsule, powder, and gummy forms.
It’s important to take some precautions with herbs, especially if you take them in supplement form:
- Consult with a healthcare provider: Always talk to a healthcare provider before starting any new herb or supplement, especially if you take prescription medications. Some herbs can interact with medications, including those that treat high blood pressure.
- Stick to recommended dosages: Taking more than the recommended dosage increases the risk of side effects.
- Pregnancy and breastfeeding: Many herbs haven’t been properly tested for safety during pregnancy or breastfeeding.
- Monitor your blood pressure: If you start taking herbs for blood pressure management, regularly check your levels to ensure they don’t cause your blood pressure to drop too low.
Several herbs show promise for supporting healthy blood pressure levels. Incorporating herbs into your diet or supplement routine may benefit your heart health. Always talk to a healthcare provider before starting any herbal regimen, especially if you take medications.
