Herbs to Lower

Blood Pressure
Written by The Healthline Editorial Team
Medically Reviewed by Steve Kim, MD on January 20, 2016

Part 1 of 13: Overview

What Is Hypertension?
According to the Centers for Disease Control and Prevention,
nearly one-third of American adults have high blood pressure,
or hypertension.
Blood pressure measures the force exerted by blood,
pushing outwards on your arterial walls. According
to the American Heart Association, damage occurs when the
force of the blood flow is high over time. This stretches the
tissue that makes up the walls of arteries beyond its healthy
limit.
Blood pressure is typically recorded as two numbers and
written as a ratio. The top number (systolic) measures the
pressure in the arteries when the ventricles (lower chambers
of heart) contract. The bottom number (diastolic) measures
the pressure in the arteries between heartbeats, when the
ventricles relax. High blood pressure, or hypertension, is
when blood pressure is higher than 140 over 90 mmHg, a
definition shared by all the medical guidelines.
A number of factors contribute to elevated blood pressure,
including genetics, stress, diet, smoking, and lack of exercise.

Because it is largely symptomless, hypertension is known as

the silent killer, which is why it is so important to have your
blood pressure checked regularly.
Having high blood pressure increases your risk for several
health problems, such as:
heart attack
stroke
diabetes
heart failure
kidney disease
vision loss
metabolic syndrome
To prevent or to treat high blood pressure, you should have
your numbers checked regularly by your doctor.
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Part 2 of 13: Herbs

Herbs and Supplements

There are many ways to treat high blood pressure, including
lifestyle changes and/or medications. If you are interested in
turning to traditional treatments for lowering your blood
pressure, you have many options.
If you are thinking of trying herbs for medical reasons,
whether that means using the whole herb or a supplement,
speak to your doctor first. Some herbs, especially in large
quantities, may produce undesirable side effects or interfere
with other medications.

Part 3 of 13: Basil

Basil
Basil is a delicious herb that goes well in a variety of foods. It
also might help lower your blood pressure. Extract of basil
has been shown to lower blood pressure, although only
briefly. Adding fresh basil to your diet is easy and certainly
cant hurt. Keep a small pot of the herb in your kitchen
garden and add the fresh leaves to pastas, soups, salads, and
casseroles.
Part 4 of 13: Cinnamon

Cinnamon
Cinnamon is another tasty seasoning that requires little effort
to include in your daily diet, and it may bring your blood
pressure numbers down. Consuming cinnamon every day has
been shown to lower blood pressure in people with diabetes.
Include more cinnamon in your diet by sprinkling it on your
breakfast cereal, oatmeal, and even in your coffee. At dinner,
cinnamon enhances the flavor of stir-fries, curries, and stews.
Part 5 of 13: Cardamom

Cardamom
Cardamom is a seasoning that comes from India and is often
used in the foods of South Asia. A study investigating the
health effects of cardamom found that participants given
powdered cardamom daily for several months saw significant
reductions in their blood pressure readings. You can include
cardamom seeds or the powder in spice rubs, in soups and
stews, and even in baked goods for a special flavor and a
positive health benefit.

Part 6 of 13: Flaxseed

Flaxseed
Flaxseed is rich in omega-3 fatty acids, which have been
found to lower blood pressure significantly. Flaxseed may
protect against atherosclerotic cardiovascular disease by
reducing serum cholesterol, improving glucose tolerance and
acting as an antioxidant. You can buy many products that
contain flaxseed, but a better bet is to buy ground flaxseed or
grind it yourself in a coffee grinder and add it to your home
cooked meals. The best part about flaxseed is that it can be
stirred into virtually any dish, from soups to smoothies to
baked goods. Store flaxseed in your freezer for optimum
potency.
Part 7 of 13: Garlic

Garlic
This pungent seasoning can do more than just flavor your
food and ruin your breath. Garlic has the ability to lower your
blood pressure by causing your blood vessels to relax and
dilate. This lets blood flow more freely and reduces blood
pressure.
You can add fresh garlic to a number of your favorite recipes.
If the flavor of garlic is just too strong for you, roast it first.
And if you simply cant eat the stuff, you can get garlic in
supplement form.
Part 8 of 13: Ginger

Ginger

Ginger may help control blood pressure, as it has been

shown to improve blood circulation and relax the muscles
surrounding blood vessels. Commonly used in Asian foods,
ginger is a very versatile ingredient that can also be used in
sweets or beverages. Chop, mince, or grate fresh ginger into
stir-fries, soups, and noodle or vegetable dishes, or add it to
desserts or tea for a refreshing taste.
Part 9 of 13: Hawthorn

Hawthorn
Hawthorn is an herbal remedy for high blood pressure that
has been used in traditional Chinese medicines for thousands
of years. Decoctions of hawthorn seem to have a whole host
of benefits on cardiovascular health, including reduction of
blood pressure, the prevention of clot formation, and an
increase in blood circulation. You can take hawthorn as a pill,
a liquid extract, or a tea.
Part 10 of 13: Celery Seed

Celery Seed
Celery seed is an herb used to flavor soups, stews,
casseroles, and other savory dishes. Celery has been long
used to treat hypertension in China, but studies also show
that it may be effective. You can use the seeds to lower blood
pressure, but you can also juice the whole plant. Celery is a
diuretic, which may help explain its effect on blood pressure.
Part 11 of 13: French Lavender

French Lavender

The beautiful, perfume-like scent of lavender is not the only

useful aspect of the plant. Oil of lavender has long been used
as a perfume ingredient and also to induce relaxation. The
herb may also lower your blood pressure. Although not many
people think to use lavender as a culinary herb, you can use
the flowers in baked goods and the leaves can be used in the
same way you would use rosemary.
Part 12 of 13: Cats Claw

Cats Claw
Cats claw is an herbal medicine used in traditional Chinese
practice to treat hypertension as well as neurological health
problems. Studies of cats claw as a treatment for
hypertension indicate that it may be helpful in reducing blood
pressure by acting on calcium channels in your cells. You can
get cats claw in supplement form from many health food
stores.
Part 13 of 13: Takeaway

Takeaway
Due to its lack of symptoms, high blood pressure can inflict
damage before you are even aware you have it, so dont
neglect regular blood pressure screenings. Sometimes
treating this condition involves medication. Talk to your
doctor about the best treatment options for you. Its also
important to discuss any herbs or supplements with your
doctor before taking any. Additionally, dont stop taking any
prescribed medications without speaking with your
healthcare provider.

Lower Your Blood

Pressure Fast with
These Tips
Part 1 of 9: Overview

Overview
High blood pressure (or hypertension) is a blood pressure
reading above 140/90 mmHg. A high reading puts you at risk
for a number of serious health conditions, including stroke
and heart disease.
Long-term high blood pressure has been shown to increase
the likelihood of an individual developing cardiovascular
disease. Other complications of high blood pressure include:

poor circulation
damage to the heart muscle and tissue
risk of heart attack
risk of stroke
Many cases of high blood pressure cannot be traced to a
direct cause. However, the longer the blood pressure is high,
the more dangerous the side effects of the diagnosis can
become.

Fortunately, there are proactive measures beyond simply

taking medication that you can take to lower your blood
pressure. Making the right lifestyle choices also helps control
blood pressure.
Try these tips to reduce your blood pressure and maybe
even lower your chance of developing heart disease.
Part 2 of 9: Weight

Maintain a Healthy Weight

According to the Mayo Clinic, maintaining a healthy weight
for your body type helps keep your blood pressure in check. If
you are overweight or obese, losing excess weight is
especially important for lowering blood pressure.
Hypertension, when coupled with obesity, is dangerous to
long-term health. Obesity can cause poor circulation, stress
on joints and bone structure, and stress to the heart. This can
make high blood pressure symptoms worse. Thats why, if
youre one of the 35 percent of Americans that struggle with
obesity, its important to prioritize weight loss when treating
your high blood pressure.
Weight loss can also make your blood pressure medication
more effective. Losing weight can be particularly effective if
your weight is outside of a healthy range, according to
the National Institutes of Health.
Talk to your doctor about a target weight and a safe weight
loss plan.

Part 3 of 9: BMI

Take BMI Measurements

If youre not sure if you need to lose weight, ask your doctor
to measure your body mass index (BMI) and your waistline.
These two readings help determine if your weight is related
to your high blood pressure.
BMI is a measurement of your bodys height in proportion to
your weight. While knowing your BMI can help predict your
level of body fat, it may not be enough. Waist measurement
can indicate risk for developing high blood pressure.
Part 4 of 9: Exercise

Exercise Regularly
A great way to improve your BMI and decrease your blood
pressure is to get regular exercise.
The American College of Sports Medicine (ACSM) says that
simple exercises like walking or doing chores around the
house can lower blood pressure. ACSM recommends a half
hour minimum of moderate physical activity five days a
week.
By incorporating cardiovascular exercise into your routine,
you will improve circulation, increase your lung capacity, and
improve your heart efficiency. The combination of these
benefits will reduce your blood pressure. Its even better if

youre able to exercise outside. The exposure to Vitamin D in

sunshine has been proven to increase happiness and reduce
stress just make sure to wear sunscreen.
If youre not ready for cardiovascular exercise, start with a
simple routine of stretching your muscles. Gentle yoga or
Pilates programs are a good place to start. By stretching your
muscles regularly, you will improve your circulation, alleviate
pain in your muscles, improve your posture, and ultimately
be able to take steps toward reducing hypertension.
Part 5 of 9: DASH

Try DASH
A healthy diet is another key to improving and maintaining
healthy blood pressure. The Mayo Clinic recommends the
DASH diet, otherwise known as the Dietary Approaches to
Stop Hypertension diet.
This diet focuses on balanced nutrition and eating foods that
are low in cholesterol and saturated fat. Here are the key
elements to a DASH diet:

DASH-approved foods include fruits and veggies, whole

grains, lean proteins, and low- or no-fat dairy products.

A typical day on the DASH diet involves three full meals

and two to three snacks. The center of each meal should be
colorful, fiber-rich vegetables, with a small portion of lean
protein to finish out the meal.

Nuts, seeds, and fresh fruits are the recommended

snacks.

The DASH diet does not focus on food deprivation, but

instead encourages eating enough to keep you full while
cutting out sodium and artificial sugars.
DASH is effective and may cause your blood pressure to
plummet as much as 14 mmHg.
Part 6 of 9: Sodium

Reduce Sodium Intake

Salt and high blood pressure dont mix. According to
the Mayo Clinic, if you cut even a little bit of salt from your
diet, it can result in lowering your blood pressure by as much
as 8 mmHg. The majority of salt in the American diet comes
from restaurant food and prepared foods.
The American Heart Association recommends that you keep
your sodium intake to no more than 1,500 mg a day.
Part 7 of 9: Stress

Reduce and Manage Stress

Stress can increase blood pressure, at least temporarily. Youll
want to pay particular attention to lowering your stress if
youre at risk for high blood pressure due to being
overweight.
Many activities can help you stay calm while dealing with
daily stresses. Many of the same healthy actions that are

good for your blood pressure like eating right and

exercising can also counteract stress.
In addition to exercise, other forms of relaxation like
meditation or deep breathing are also helpful. A morning
routine that focuses more on calming rituals like a cup of a
calming chamomile tea and 10 minutes of thoughtful
meditation will decrease stress levels more than reaching
for that double espresso.
Part 8 of 9: Prevention

Prevention
Maintaining a diet that is low in sodium, engaging in
cardiovascular exercise for over half an hour three or four
times per week, and being proactive about your stress levels
are the most significant ways you can prevent hypertension.
Looking into your family history to find out if heart disease
and hypertension are part of your genetic makeup is a way to
find out if you are at high risk for developing high blood
pressure and is good information for you and your doctor to
have.
Part 9 of 9: Outlook

Outlook
When youre living a healthy lifestyle, youre also making the
right choices for your blood pressure. Watching your weight,

exercising, and eating right can win the battle against

hypertension.
Taming your vices also makes a difference in some cases. If
you smoke, drink too much alcohol, or drink caffeine daily,
talk to your doctor to see if cutting back should be a part of
your blood pressure reduction plan.