lower blood pressure naturally with food
lower blood pressure naturally with food

As per the Centers for Disease Control and Prevention, high blood pressure affects half of all people in the United States. It is a major contributor to heart disease and stroke. The good news is that you may control your blood pressure by eating a healthy diet, which does not necessarily mean boring and flavorless food. Some natural herbs and spices add taste to your meals while also helping to keep your blood pressure in check. Also, it will assist you in avoiding salt.

Do you want to learn more about these amazing herbs and spices? Then keep on reading because we’re going to show you 11 fantastic herbs and spices that can help you lower your blood pressure.


This antioxidant-rich leaf aids in cell protection, blood pressure reduction, and heart health improvement. Mint leaves have characteristics that help to eliminate arterial plaque, which can hinder blood flow. Blood pressure rises when blood flow is restricted. It’s readily available in the shape of tea at your local store. Mint tea aids in the relaxation, release of stress, and reduction of blood pressure. Due to its relaxing aroma, it is also recognized as a stress reliever. Mint oil is frequently inhaled or mixed into a warm bath. In the hot summer months, mint drinks are a wonderful and refreshing treat. It’s also one of the simplest herbs to grow, so you should absolutely give it a go in your yard.


Cinnamon comes from the inner bark of trees in the ‘Cinnamomum’ family and is a versatile, tasty, and aromatic spice. It has been used in numerous home remedies for millennia to address a variety of health problems. Cinnamon promotes blood circulation by dilating and relaxing blood vessels and maintaining appropriate blood pressure, according to a study published in 2015. Cinnamon may be incorporated into your daily diet in four simple ways. You may use it to make a nice cinnamon tea or sprinkle it on your toast. You can take cinnamon pills or mix them with honey and swallow it. The options are limitless.



Curcumin, a substance with several health advantages, is abundant in this golden spice. Curcumin inhibits an enzyme that constricts blood arteries and promotes endothelial cell function. Turmeric, according to a study published in the journal Pharmacological Research, is a very potent hypotensive drug when taken on a regular basis. Curcumin doses ranging from 65 mg to 2000 mg per day have been utilized in studies. Turmeric showed significant blood pressure-lowering benefits in all human trials. Turmeric also includes anti-inflammatory antioxidants that help lower the risk of heart attacks. Take it with food to boost curcumin absorption and reap the full benefits.


Nutmeg is a hypotensive spice that is versatile, classic, sweet, and savory during the holidays. It’s high in antioxidants and has anti-inflammatory qualities as well. Nutmeg has long been used in traditional and ayurvedic medicine to lower blood pressure and enhance heart health due to these properties. Magnesium, calcium, and potassium are also present. These are essential components for improved cardiovascular health. Adding a pinch of nutmeg to your meals on a daily basis can assist to improve your overall health. For an extra kick, many people add it to coffee, hot chocolate, tea, and warm milk.


Eugenol is abundant in basil. This plant-based antioxidant was associated with various health advantages, including reducing blood pressure, according to a study published in the Journal of Cardiovascular Pharmacology. Eugenol works as a calcium-channel blocker in the body, preventing calcium from entering the heart and arterial cells and allowing blood vessels to relax. Basil also includes essential oils that can aid in the reduction of cholesterol and triglycerides. It also contains a lot of magnesium, which might assist enhance blood flow by relaxing muscles and blood vessels. You may use whole leaves to top pizzas, thinly sliced leaves to finish the pasta, combine into sauces, purée into soups, or put in salads. It will improve the flavor of your food while also keeping your heart pounding.

foods that lower blood pressure naturally
foods that lower blood pressure naturally


Cardamom is a spice that has a strong, sweet flavor. Many cuisines around the world use it in both sweet and savory recipes. Cardamom seeds, oils, and extracts have been utilized in traditional medicine for ages. In a 2009 trial, researchers gave 20 adults newly diagnosed with hypertension 3 g of cardamom powder per day. Blood pressure levels have dramatically fallen to the normal range 12 weeks later, according to the results. Cardamom also has a diuretic effect, which means it can help you get rid of excess water in your body, such as around your heart. Another factor for cardamom’s blood pressure-lowering properties is its antioxidant action.


Thyme is yet another herb with a beautiful aroma and flavor, as well as a wealth of beneficial components. Thyme contains rosmarinic acid, which inhibits the angiotensin-converting enzyme and hence lowers systolic blood pressure (ACE). ACE causes blood vessels to narrow and blood pressure to rise. Thyme extract dramatically lowers high blood pressure and LDL cholesterol in rats with hypertension, according to a 2014 animal research. To keep your blood pressure in check, drink a warm cup of thyme-infused tea every day. Stews, pasta, veggies, beans, and soup all go well with it.

Ginger & Garlic

This traditional pair has numerous chemicals that are beneficial to your heart. They’ve been utilized in alternative medicine for a long time. Allicin, a chemical component found in garlic, has been shown in several studies to assist enhance blood flow and relaxing blood vessels. Many elements of heart health, including circulation, cholesterol levels, and blood pressure, have been improved by ginger throughout history. Ginger is a calcium channel blocker and an ACE inhibitor in nature. According to a study of 4000 people, those who drank the most ginger had the lowest risk of having high blood pressure. Garlic and ginger can be added to any dish to make it more tasty and appetizing. Garlic and ginger supplements, on the other hand, can be purchased in higher concentrations. But, if you’re going to use the supplemental form, don’t forget to check with your doctor first.

Cayenne Pepper

Cayenne pepper is a terrific way to get your blood flowing, literally, if you like spicy meals. Capsaicin, found in this pantry staple, is recognized for improving blood flow by relaxing blood vessels. Cayenne pepper is a natural vasodilator, meaning it helps widen blood vessels and hence enhances blood flow, lowering blood pressure. There are fewer heart attacks and strokes in countries where hot peppers like cayenne are a mainstay in diets. Cayenne can be used to control blood pressure in a variety of methods, including tinctures, pills, and cayenne drinks. You may also add cayenne pepper to snacks or meals for a spicy, healthful kick.


The nutritional profile of parsley is impressive. Vitamin C and dietary carotenoids are among the blood pressure-lowering substances found in them. Calcium channel blockers are a type of medicine that helps blood arteries relax and dilate. According to animal research, parsley lowers systolic and diastolic blood pressure by functioning as a calcium channel blocker. Another study found that carotenoid antioxidants lower blood pressure and LDL, or “bad” cholesterol, both of which are associated with an increased risk of heart disease. Parsley has a lot of nitrates, which help to improve blood flow. Use a single tablespoon of fresh chopped parsley to garnish your pasta or soups, as it delivers roughly 75% of the daily required amount.

Bacopa monnieri

Bacopa monnieri is a South Asian herb that thrives in swampy places. Ayurvedic medicine is used to treat a variety of diseases, including anxiety, memory problems, and high blood pressure, among others. Bacopa monnieri stimulated blood arteries to release nitric oxide, which helped lower both systolic and diastolic blood pressure levels in animal experiments. The effects of Bacopa monnieri on memory, anxiety, depression, and blood pressure were investigated in a 12-week human trial involving 54 healthy people. While the herb helped with most elements of mental health, it had no effect on blood pressure. Although the results of animal research are promising, the effects of bacopa monnieri on blood pressure in people are still unknown. More research into the effects of this herb is required. Bacopa monnieri is available in health food stores and online. It comes in a variety of forms, including powder and capsules.

 Nature offers a series of heart-healthy, tasty options that you can include in your regular diet. The culinary imagination is your only restriction. If you’re new to any of these herbs or spices, consult your doctor first to rule out any underlying medical concerns. Because some herbs and spices may interact with hypotensive drugs, it is primarily for those who are currently using them. Combining the right medicines, a good diet, exercise, stress management, and essential lifestyle modifications is the best strategy to control blood pressure.



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