Top 8 Herbs to Boost Your Cardiovascular Wellness

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Having a strong, healthy heart is fundamental to overall well-being. With cardiovascular disease being the leading cause of death in the U.S., taking proactive steps to reduce your risk is essential.

For thousands of years, Chinese and Ayurvedic medicine have used herbs to support cardiovascular wellness. These natural, time-tested remedies often have fewer side effects and risks than conventional medications.

Let’s explore eight heart-healthy herbs to help set you up for lasting wellness and vitality.

8 Best herbs for cardiovascular health

1. Hawthorn (Crataegus oxyacantha)

Hawthorn or hawthorn berry is a flowering shrub in the rose family, native to North America, Europe, and Asia. It’s been used in traditional herbal remedies for centuries, namely to:

Normalize blood pressure
Improve cardiovascular stamina
Balance cholesterol levels by reducing LDL (“bad” cholesterol)

The berries, flowers, and leaves of hawthorn contain antioxidants, which scavenge free radicals from the body. Free radicals are unstable molecules that, if not balanced with antioxidants, cause oxidative stress, a state of cellular damage that can contribute to heart disease.

Hawthorn is an effective preventive measure. But research also shows it benefits those already suffering from congestive heart failure–a condition characterized by a weakened heart muscle.

Hawthorn can significantly alleviate common symptoms of this disease, such as exhaustion while strengthening the heart and promoting overall well-being.

2. Turmeric

Another effective, heart-healthy herb is turmeric. Turmeric contains powerful anti-inflammatory nutrients and antioxidants that help repair damage caused by inflammation.

Inflammation contributes to cardiovascular disease by causing plaque buildup in arteries, which can lead to:

Heart attacks
Abnormal heart rhythms
Heart failure

Turmeric’s heart-boosting power lies in its abundance of curcuminoids, which help reduce inflammation linked to:

Blocked blood vessels
Joint pain
Atherosclerosis (hardening of the arteries)
Various other inflammatory diseases

You can buy turmeric or curcumin supplements or add fresh or ground turmeric to soups, stews, and salad dressings for vibrant color, flavor, and medicinal benefits.

3. Resveratrol

While not technically an herb, resveratrol is a potent plant compound that fortifies cardiovascular health. In its whole-food form, it’s found in:

Red wine
Grapes
Berries
Peanuts

Some studies show supplementing with pure resveratrol can help:

Prevent blood vessel damage
Lower LDL cholesterol
Prevent blood clots

Similarly to hawthorn, resveratrol provides strong antioxidant protection, combating oxidative stress and inflammation. It also protects blood vessels from damage, which can be helpful in treating atherosclerosis.

4. Garlic

Garlic is another one of the best herbal supplements for heart health. Research shows regular consumption of this root reduces the risk of cardiovascular disease by relaxing blood vessels and combating inflammation–both of which help lower blood pressure.

In fact, one study found that garlic supplements can lower systolic blood pressure (the top number of a blood pressure reading) by 8.3 mmHg and diastolic blood pressure (the bottom number) by 5.5 mmHg. These reductions are similar to those of standard medications–but, of course, garlic carries fewer side effects.

Garlic may also improve cholesterol levels by reducing arterial plaque buildup, preventing clogs that can lead to heart attacks and strokes. Its strong antioxidant properties reduce oxidative stress, as well as preventing cellular damage that can lead to cardiovascular disease.

These effects are due to garlic’s heart-healthy compounds, including:

Allicin, a sulfur compound formed when garlic is crushed or chewed, which helps lower cholesterol and blood pressure levels
Vitamin C, an antioxidant that improves nitric oxide production in the endothelium (the inner lining of blood vessels and the heart), increasing vasodilation and reducing blood pressure
Vitamin B6, a nutrient that regulates homocysteine, an amino acid which, in excess, can contribute to heart disease

While you can reap these benefits by taking a dried, aged garlic supplement, some experts recommend consuming the root fresh for maximum benefits.

According to Dr. Dipak K. Das, professor and director at the Cardiovascular Research Center at the University of Connecticut School of Medicine, “Freshly crushed garlic generates hydrogen sulfide, a gas that is also generated from rotten egg.” While too much of this gas can be poisonous, small quantities protect heart health by improving blood flow and pressure, Das says.

So crush and eat a clove of garlic each day. If the flavor is too spicy, chase it with your favorite no-sugar-added fruit juice.

5. Cinnamon

Cinnamon is more than a tasty spice to add to baked goods. It’s a highly effective, natural treatment for various cardiovascular disorders. It’s packed with compounds that are:

Antioxidant
Anti-inflammatory
Antidiabetic
Antimicrobial

According to multiple studies, just 1/5th teaspoon of cinnamon per day had beneficial effects on blood markers in those with type 2 diabetes, reducing fasting blood glucose levels by as much as 18-29%. Keeping fasting blood glucose levels under control is critical for preventing heart-related issues in diabetics.

Cinnamon also lowers total cholesterol, LDL, and triglycerides, while increasing HDL (“good” cholesterol). It can even reduce blood pressure and boost blood circulation, supporting:

Healthy metabolism
Weight loss
Overall cardiovascular health

6. Tea

Tea drinkers, rejoice: research shows you may have a lower risk of developing cardiovascular issues. In fact, one study found that regular tea consumption led to:

25% lower risk of high blood pressure (hypertension)
28% lower risk of heart failure
29% lower risk of stroke

While both green and black tea are rich in flavonoids that reduce inflammation, green tea, in particular, contains powerful antioxidants that fight plaque buildup in arteries, preventing coronary artery disease.

It also contains catechins, phytochemicals that help lower cholesterol and prevent LDL oxidation. LDL oxidation is a chemical reaction during which LDL reacts to free radicals, potentially resulting in the formation of harmful compounds like aldehydes–which contribute to atherosclerosis.

Black tea still offers comparable benefits, though. Its unique nutrients can help:

Regulate blood sugar
Reduce triglycerides
Increase HDL cholesterol
Lower blood pressure

But herbal tisanes like chamomile can be excellent heart-healthy alternatives if you don’t enjoy caffeine–or decaffeinated black or green teas. While chamomile doesn’t have the same antioxidant levels as green or black tea, it contains beneficial flavonoids like apigenin and quercetin.

These flavonoids combat oxidative stress and inflammation while increasing heart rate variability (HRV). Researchers have linked higher HRV to lower levels of inflammation.

7. Ginseng

Ginseng, one of the most popular herbal remedies worldwide, also offers impressive benefits for heart health. Both American and Asian varieties can help:

Reduce overall cholesterol levels
Minimize stress
Improve coronary blood flow
Combat diabetes by reducing fasting blood glucose levels

Studies show that ginseng helps control blood sugar by boosting insulin production and improving insulin sensitivity in those with type 2 diabetes, thereby offering protection from cardiovascular problems.

Other research suggests this herb controls blood pressure and reduces the risk of heart failure due to its active ingredient, ginsenoside– an adaptogen. Adaptogens are natural plant compounds that help the body adapt to and maintain balance in the face of stress.

8. Berberine

Berberine is a yellow-colored alkaloid–a compound with pharmaceutical properties–found in plants like:

Chinese goldthread
American goldthread
Common barberry
Goldenseal

It’s been used in Ayurvedic and Chinese medicine for over two millennia and has recently gained attention in Western culture for its heart-healthy benefits. Berberine helps:

Maintain healthy blood glucose levels
Balance insulin levels
Support a healthy gut microbiome
Strengthen the immune system
Keep triglycerides and HDL cholesterol at optimal levels

One study even found that berberine lessened symptoms and reduced the risk of dying in people with congestive heart failure. Experts recommend taking around 1,500 mg per day, divided into 3 doses.

Whether you’re managing a cardiovascular condition or looking for safe and effective preventive measures, adding heart-healthy herbs to your routine is a smart move.

From combating inflammation to lowering blood pressure and supporting endothelial health, these selections from nature’s medicine cabinet can help you live a longer, healthier life. Just be sure to check with your doctor if you’re taking heart medications to avoid any interactions.

Carrie Solomon is a freelance health writer, web copywriter, and passionate wellness enthusiast. She’s on a mission to help wellness-focused companies everywhere educate, engage, and inspire their audiences to make the world a healthier, happier place. Learn more about her at copybycarrie.com or on LinkedIn.

References:

Heart Disease Facts.

Integrative Western and Chinese Medicine on Coronary Heart Disease: Where Is the Orientation? – PMC

A Review of Chinese Herbal Medicine for the Treatment of Chronic Heart Failure – PMC

Chinese Herbal Medicine on Cardiovascular Diseases and the Mechanisms of Action – PMC

Herbal Medicine for Cardiovascular Diseases: Efficacy, Mechanisms, and Safety – PMC

Comprehensive review of cardiovascular toxicity of drugs and related agents – PMC.

Use of prescription medications with cardiovascular adverse effects among older adults in the United States – PMC

Roles and Mechanisms of Hawthorn and Its Extracts on Atherosclerosis: A Review – PMC

Hawthorn extract for treating chronic heart failure

The investigation of some bioactive compounds and antioxidant properties of hawthorn (Crataegus monogyna subsp. monogyna Jacq) – PMC

Hawthorn (Crataegus spp.) in the treatment of cardiovascular disease – PMC