High blood pressure, also known as hypertension, is a serious health condition where the long-term force of the blood against the artery walls is high enough to cause health problems. Blood pressure readings have two numbers – systolic pressure (top number) indicates how much pressure the blood is exerting against artery walls when the heart beats, while diastolic pressure (bottom number) indicates how much pressure the blood is exerting against artery walls while the heart is resting between beats. A normal blood pressure reading is less than 120/80 mmHg. High blood pressure is diagnosed when blood pressure readings are consistently 140/90 mmHg or above over time.
There are many pharmaceutical drugs that help lower high blood pressure, but some people prefer using natural remedies like herbs and spices to help control their blood pressure levels. Many herbs and spices have been shown to have anti-hypertensive effects that can help lower blood pressure or enhance the effects of blood pressure medications. While herbs and spices alone may not be enough to cure high blood pressure in all individuals, using them as part of an overall healthy lifestyle that includes a heart-healthy diet, regular exercise, stress management and avoiding tobacco can help keep blood pressure levels in check.
Herbs That May Help Lower High Blood Pressure
Here is an overview of some of the main herbs that have been researched and shown to potentially help lower high blood pressure:
Hibiscus
Hibiscus is a common herb that has been used traditionally in folk medicine as a natural remedy for high blood pressure. Studies have shown that extracts from hibiscus flowers may help lower blood pressure in people with hypertension.
A 2013 review looked at data from four studies and found that in 390 patients, hibiscus flower extract intake (at doses of 250-500 mg/day) was associated with an average reduction of 7.58 mmHg in systolic blood pressure compared to placebo groups. The anti-hypertensive effects of hibiscus are thought to work by promoting vasodilation (widening of blood vessels) as well as having mild diuretic effects to lower blood volume.
Garlic
Garlic is one of the most widely researched herbs in relation to blood pressure lowering effects. The sulfur-containing compounds in garlic called allicin are thought to enhance nitric oxide production, which helps relax and dilate blood vessels.
A 2016 meta-analysis compiled data from 26 trials and found that garlic supplementation significantly reduced systolic blood pressure by 8.38 mmHg and diastolic blood pressure by 6.28 mmHg compared to placebo. The daily dosage of garlic ranged from 600-900 mg in most studies. Garlic appears to have more robust effects on reducing blood pressure in people with existing hypertension compared to those with normal blood pressure.
Hawthorn
Hawthorn is an herbal remedy often used in traditional Chinese medicine and other systems of herbal medicine to treat heart problems and cardiovascular conditions. Hawthorn contains antioxidants called oligomeric procyanidins (OPCs) that are thought to help dilate blood vessels as well as improve blood flow to the heart.
A 2013 review looked at data from 10 randomized trials with 855 patients and found evidence that hawthorn extract can lower systolic and diastolic blood pressure by a modest amount (2-6 mmHg reduction on average). 500-1000 mg of hawthorn extract daily for around 10-16 weeks appeared effective in the studies. More research is still needed on hawthorn’s effects.
Cinnamon
Cinnamon is another spice that has traditionally been used for medicinal purposes. It contains a compound called cinnamaldehyde that has vasodilatory effects to relax blood vessels. Cinnamon also has antioxidant and anti-inflammatory benefits that can support heart health.
A meta-analysis of five clinical trials found that cinnamon intake significantly reduced systolic and diastolic blood pressure compared to control groups. On average, cinnamon doses between 120-6000 mg daily reduced systolic blood pressure by 5.39 mmHg and diastolic by 2.6 mmHg. Other studies show cinnamon may amplify the blood pressure lowering effects of pharmaceutical medications.
Cardamom
Cardamom is an aromatic spice commonly used in Indian cooking and medicine to treat high blood pressure and other cardiovascular issues. Cardamom is rich in antioxidants and may enhance nitric oxide production and function which promotes vasodilation.
One study in 20 stage 1 hypertensive individuals found that ingesting 3 grams of cardamom powder daily for 12 weeks resulted in statistically significant reductions in systolic and diastolic blood pressure readings. More high-quality studies with larger sample sizes are needed, but early research on cardamom is promising.
Basil
Sweet basil is an herb used for culinary purposes worldwide, but it also has therapeutic uses. Basil contains compounds like eugenol, citronellol and linalool that are thought to have blood pressure lowering effects by enhancing acetylcholine signaling which promotes vasodilation. Basil may also have mild diuretic effects.
Some small human studies have found that daily basil extract supplementation for 4-12 weeks can reduce systolic and diastolic blood pressure significantly compared to placebo groups. One study found that taking 600 mg of basil extract daily lowered systolic blood pressure by 5 mmHg after 6 weeks. More research is warranted to confirm basil’s effects.
Ginger
Ginger root is commonly used as a spice and herbal remedy for nausea, but it has also shown potential blood pressure lowering effects. Ginger contains anti-inflammatory compounds called gingerols and shogaols that can relax blood vessels and improve circulation.
A meta-analysis of 12 studies found that ginger supplementation for 2-12 weeks significantly lowered systolic blood pressure by 4.7 mmHg and diastolic pressure by 3.2 mmHg compared to placebo/control groups. Ginger’s vasodilatory effects may make it useful for supporting anti-hypertensive medications.
Other Herbs That May Help With Hypertension
Here is a brief overview of some other herbs that have been studied for their potential anti-hypertensive properties:
Olive Leaf
Olive leaf extracts contain antioxidant compounds like oleuropein that are thought to relax arteries and lower blood pressure. Some small studies have found olive leaf extract may reduce systolic and diastolic readings but more research is needed.
Flaxseed
Flaxseed and flaxseed oil are rich in alpha-linolenic acid (ALA) – an omega-3 fatty acid that can help reduce inflammation. Some evidence shows flaxseed oil may modestly decrease systolic and diastolic blood pressure in people with hypertension.
Sesame Oil
Sesame oil containssesamin and sesamolignans- compounds that are thought to help lower blood pressure by enhancing nitric oxide production and vasodilation. Sesame oil may work well paired with anti-hypertensive medications.
Celery Seed
Celery seed contains active compounds like 3-n-butylphthalide (BuPh) that can relax smooth muscles like those around arteries to reduce blood pressure. However, more studies are needed on celery seed’s effects.
Saffron
Saffron is a spice that contains antioxidants like crocin. In some studies, taking saffron has resulted in modest but significant reductions in blood pressure readings after several weeks. More research is still needed.
Dandelion
Dandelion is an herb traditionally used as a diuretic due to its potassium-sparing properties. It may help lower blood volume and pressure in hypertensive patients but should be used cautiously.
Astragalus
Astragalus root has been used in Chinese medicine to treat cardiovascular conditions. It may help lower blood pressure by enhancing nitric oxide production and reducing inflammation but more quality research is still needed.
Using Herbs Safely for High Blood Pressure
Herbs, like any medical intervention, can have side effects and may interact with medications and existing health conditions. It is important to be aware of the following safety considerations if using herbs to help control high blood pressure:
– Consult your doctor before using herbs, especially if you already take prescription medications for hypertension or other health issues. Some herb-drug combinations can cause dangerous interactions.
– Don’t stop or change dosage of any prescription medications without medical supervision first.
– Start with low doses of herbs and increase slowly over time while monitoring your blood pressure. Avoid exceeding recommended dosages.
– Purchase high-quality herbal supplements from reputable brands to ensure purity and strength. Beware of contaminated products.
– Certain herbs like ginseng, licorice root and bitter orange can actually raise blood pressure and make hypertension worse. Avoid using these.
– Pregnant women should avoid herbal remedies unless deemed safe by an OB-GYN due to lack of safety research for pregnancy.
– Children and the elderly may need lower herb doses monitored closely due to higher sensitivity.
– Discontinue herbs and see a doctor promptly if you experience any side effects like nausea, headaches, rapid heart rate, etc.
– Herbs work best combined with dietary and lifestyle changes to control blood pressure when used cautiously. Don’t use them as an excuse to avoid medical treatments.
Lifestyle Changes That Complement Using Herbs for High Blood Pressure
Incorporating some key lifestyle modifications can help enhance the effects of anti-hypertensive herbs and spices:
– Follow the DASH diet – emphasized vegetables, fruits, whole grains, lean proteins, nuts, seeds, legumes, low-fat dairy and avoiding excess salt, sugar, and red meats.
– Reduce sodium intake to 1500 mg daily or less to lower blood volume.
– Limit alcohol intake to moderate levels only, if at all. Heavy alcohol use can raise blood pressure.
– Attain and maintain a healthy body weight. Excess weight strains the cardiovascular system.
– Quit smoking and tobacco use, as nicotine causes blood vessels to constrict.
– Exercise regularly – ideally cardio and strength training for 30-60 mins most days.
– Manage stress effectively through relaxation techniques, therapy, massage, adequate sleep, etc.
– Take medications properly. Herbs can complement Rx meds but don’t replace them without medical guidance.
Conclusion
In summary, herbs offer a natural way to potentially help lower blood pressure in people with hypertension, especially when combined with lifestyle modifications. Hibiscus, garlic, hawthorn, cinnamon, cardamom, basil, ginger and many other herbs have shown modest but promising effects in studies thus far. However, always consult a doctor before using herbs for high blood pressure. With proper precautions and cautions, adding certain herbs to an overall healthy regimen may provide additional cardiovascular benefits for those seeking alternative and integrative approaches to managing this serious medical condition. But more high-quality clinical research is still needed on many herbs to better understand their mechanisms, efficacy, safety and optimal use for lowering high blood pressure.
