11 Best Herbs and Supplements for High Blood Pressure

High blood pressure, or hypertension, affects 1 in 3 adults in the United States. When blood pressure is high, blood pushes too hard against the walls of your blood vessels, leading to heart disease, stroke, and even an increased risk of death.

High blood pressure is the most preventable cause of heart disease. While medications are often prescribed, nutrition and exercise are important lifestyle measures that can help; interestingly, certain herbs and supplements may too.

This article will examine 11 herbs and supplements that may help lower high blood pressure.

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.

Normal blood pressure is considered 120/80 mm Hg. High blood pressure is diagnosed when your systolic value is above 130 mm Hg, your diastolic value is over 80 mm Hg, or both values are higher than these.

Your healthcare provider will be able to discuss your blood pressure values and whether you should be concerned. If your numbers are high, your provider will likely discuss treatment options with you.

Herbs for High Blood Pressure

Herbs have been used for their health benefits throughout history, and many, like the ones below, are still used to help reduce high blood pressure. Before adding herbs to your diet, speak with your healthcare provider.

Basil

Best known for its uses in pesto sauce and Italian dishes, basil is full of compounds that may help reduce high blood pressure. Basil contains an antioxidant called eugenol, thought to act like a natural calcium channel blocker. These help relax your blood vessels by keeping calcium from getting into places it doesn't belong.

Garlic

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

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 the ability of rosmarinic acid to block angiotensin-converting enzyme (ACE), significantly lowering blood pressure.

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.

Celery Seeds

Acting like calcium channel blockers, celery seeds may help lower blood pressure. Human studies have found that celery seeds have 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.

Ginger

Used for a wide variety of ailments, ginger may also act similarly to a calcium channel blocker and ACE inhibitor in the body. It may also help promote healthy circulation. This is why many people try using ginger to lower their blood pressure.

Cinnamon

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

Supplements for High Blood Pressure

In addition to natural herbs, there are some supplements commonly used to help reduce high blood pressure.

Omega-3s

Omega-3s, including EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid), are healthy fats often taken as supplements to help support heart health and normalize blood pressure. Other studies have found that omega-3s help lower inflammation.

Green Tea

Green tea has many healing properties, one of which may be to help reduce blood pressure. This is thought to be because green tea contains compounds like EGCG, polyphenols, antioxidants, and catechins.

L-Arginine

L-arginine is an amino acid that helps release nitric oxide into the blood. This helps open up blood vessels and support blood flow. This is often why some people use L-arginine supplements to help lower blood pressure, even though there isn't strong supporting evidence in humans.

Melatonin

While melatonin is associated with making you sleepy, it may also help reduce blood pressure. In fact, some studies have found that melatonin has a significant effect on lowering blood pressure among healthy individuals and people with hypertension.

What to Look For

When choosing herbs or supplements intended to help lower high blood pressure, it's important to keep a few things in mind, including:

• If choosing a supplement, look for one that has a third-party testing seal from sources like NSF International, ConsumerLabs, and USP. This indicates that the product's ingredients have been verified and evaluated for safety, quality, and purity.
• Remember that more isn't always better and can actually be harmful. Similarly, taking too little of a particular herb or supplement may not effectively reduce blood pressure.
• Many herbs and supplements interact with medications. This is one reason it's important to speak with your healthcare provider before adding a new product, so they can help ensure it's safe and appropriate for you.

Complementary Lifestyle Changes to Try

Medications, herbs, and supplements 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.
• Get more restful sleep to help lower stress.
• Monitor your blood pressure at home. Home blood pressure cuffs can be purchased at many stores and used in addition to regular wellness checks.

Summary

High blood pressure is a common condition, but that doesn't mean it shouldn't be taken seriously. While medications are often prescribed to help reduce blood pressure, these aren't the only solution.

Many herbs and supplements have been shown to help support healthy blood pressure when used along with other lifestyle habits, like regular exercise and good nutrition.