7 Herbs and Spices That Can Lower Your Blood Pressure Naturally

High blood pressure affects 1 in 3 U.S. adults and can lead to serious health problems like heart disease and stroke. While medication helps, nutrition, exercise, and even certain herbs and spices can play a powerful role in managing it.

1. Basil

Best known for its uses in pesto sauce and Italian dishes, basil contains compounds that may help reduce high blood pressure. Basil contains an antioxidant called eugenol, thought to act like a natural calcium channel blocker.

2. Garlic

Garlic is one of the richest sources of sulfur-containing compounds, including allicin. Allicin may help relax blood vessels and promote healthy circulation. Some studies have even found that garlic extract can affect blood pressure similarly to the way certain medications do.

3. Thyme

Thyme is high in rosmarinic acid, which supports blood flow, relaxes blood vessels, and may even fight inflammation. Some animal studies have even shown that rosmarinic acid can block angiotensin-converting enzyme (ACE), significantly lowering blood pressure.

4. Parsley

Parsley is a good source of vitamin C and carotenoids, antioxidants that give plants their coloring. Antioxidants like these may help reduce blood pressure and low-density lipoprotein (LDL) or “bad” cholesterol, risk factors for heart disease.

5. Celery Seeds

Celery seeds may help lower blood pressure by acting like calcium channel blockers. Human studies have found promising benefits for people with high blood pressure. They’re also rich in fiber, an important nutrient for heart health, and support normal blood pressure levels.

6. Ginger

Ginger may also act similarly to a calcium channel blocker and ACE inhibitor in the body to treat various ailments. It may also help promote healthy circulation, which is why many people try using ginger to lower their blood pressure.

7. Cinnamon

Some animal studies suggest that cinnamon opens and relaxes the blood vessels, reducing blood pressure. Human research also shows that consistent cinnamon consumption may support healthy blood pressure alongside other therapies.

What’s Considered High Blood Pressure?

Blood pressure is measured in mm Hg (millimeters of mercury) with two numbers. The top (systolic) number indicates the force of your blood when your heart is beating, and the bottom (diastolic) number indicates the force of your blood when your heart is resting between beats.

Ranges are:

• Normal blood pressure is considered 120/80 mm Hg or below.
• High blood pressure is diagnosed when your systolic value is above 130 mm Hg or your diastolic value is over 80 mm Hg.

Your healthcare provider can discuss your blood pressure values and whether you should be concerned. If your numbers are high, your provider will discuss treatment options with you, which may include lifestyle changes and sometimes medication.

Complementary Lifestyle Changes to Try

Medications, herbs, and supplements for heart health aren’t the only options that may help support normal blood pressure. Blood pressure and heart health also depend on everyday lifestyle habits like these:

• Enjoy regular physical activities, like running, swimming, walking, strength training, playing tennis, or dancing. Aim for 30 minutes per day.
• Eat more minimally processed and plant-based foods. Fruits, vegetables, legumes, nuts, seeds, and whole grains are packed with fiber and nutrients without added sugar and unhealthy fats. Good nutrition helps support heart health, including normal blood pressure management.
• Don’t smoke or drink alcohol. Both of these habits have been shown to increase blood pressure.
• Lose weight if you are overweight or obese.
• Get enough restful sleep and try stress-reducing activities like meditation and breathing exercises.
• Monitor your blood pressure at home. Home blood pressure cuffs can be purchased at many stores and used in addition to regular wellness checks.