9 Herbs That May Help Support Healthy Blood Pressure
Herbs have been used for centuries in various cultures for their potential health benefits, and some of them might just be the secret weapon your wellness routine is missing.
Here at Dose, we’re all about exploring the natural options that support everyday health — without the fuss.
If you’re curious about how a few sprigs of this or a sprinkle of that might help you maintain a healthy blood pressure, keep reading. We’re diving into the world of herbs that could be your new go-to for supporting heart health, promoting relaxation, and helping keep those numbers where they should be.
What Is Blood Pressure?
Blood pressure is the force of your blood pushing against the walls of your arteries — those blood highways that carry oxygen and nutrients from your heart to the rest of you. It measures asure of how hard your heart is working to pump blood, which is key to keeping your organs functioning properly.
Your blood pressure is given in two numbers: the first (systolic) measures the pressure when your heart beats, while the second (diastolic) measures the pressure when your heart is resting between beats.
Both are important indicators of cardiovascular health, providing insights into how well your heart and blood vessels are working.
What’s Considered a Healthy Blood Pressure Range?
You're now in the loop on what blood pressure is and how it's typically measured, but what actually counts as a healthy reading? Let’s break it down:
- Normal Blood Pressure: Around 120/80 mmHg. The top number (systolic) is the pressure when your heart pumps blood, and the bottom number (diastolic) is the pressure when your heart rests between beats.
- Elevated Blood Pressure: Consistently reading between 120-129 systolic and less than 80 diastolic. This isn’t quite hypertension, but it could be a sign to start making lifestyle changes.
- High Blood Pressure (Hypertension Stage 1): Readings ranging from 130-139 systolic or 80-89 diastolic. At this stage, your healthcare provider might recommend lifestyle changes and possibly medications.
- High Blood Pressure (Hypertension Stage 2): A consistent reading of 140/90 mmHg or higher. This usually requires medical treatment to lower blood pressure and reduce health risks.
- Hypertensive Crisis: A reading over 180/120 mmHg is considered a medical emergency and requires immediate attention.
Understanding these ranges helps you monitor your blood pressure and take the necessary steps to maintain a healthy heart.
Why Is a Healthy Blood Pressure Important?
Keeping your blood pressure within a healthy range is a factor in your overall health and well-being. When blood pressure is too high or too low, it can set off a chain reaction that impacts nearly every organ in your body.
Maintaining balanced blood pressure is essential for keeping all systems running smoothly, from your heart to your brain, kidneys to your eyes. Here’s why healthy blood pressure is so important for staying well and thriving every day.
Protects Your Heart and Blood Vessels
High blood pressure, or hypertension, puts extra strain on your heart and blood vessels, causing them to work harder than they should.
Over time, this can damage the walls of your arteries, making them less flexible and more prone to narrowing or blockages. This increased pressure is also a major risk factor for heart disease, heart attacks, and strokes.
Supports Brain Health
Your brain depends on a steady, healthy flow of blood to get the oxygen and nutrients it needs to function. High blood pressure can damage blood vessels in your brain, potentially contributing to cognitive decline, memory problems, or even a stroke.
Keeping your blood pressure within a healthy range helps maintain sharp thinking, good memory, and overall brain health as you age.
Reduces the Risk of Kidney Damage
Your kidneys play a pretty important role in filtering waste from your blood, and they rely on healthy blood vessels to do their job.
High blood pressure can damage the vessels in your kidneys, reducing their ability to filter blood effectively. This can lead to waste buildup in your body, potentially resulting in kidney disease or failure over time.
Maintains Eye Health
You might not think about your eyes when it comes to blood pressure, but high pressure can damage the blood vessels in your eyes, impacting your vision.
In some cases, it can lead to serious conditions like hypertensive retinopathy, which can impair vision or even cause blindness. Keeping your blood pressure stable helps protect your eyesight for the long haul.
Why Turn to Herbs for Blood Pressure Support?
More and more people are turning to these time-tested plants not just because they're familiar, but because they fit seamlessly into a holistic approach to health. Plus, they offer a way to support your body without needing to make drastic changes.
So, if you're looking for a way to give your health routine a little boost, herbs are definitely worth a second look.
What Herbs May Help Support a Healthy Blood Pressure?
Ready to explore the herbs that might help keep your blood pressure in check? Check out these natural options that have been getting attention in the wellness community.
1. Garlic (Allium Sativum)
Garlic has been linked to supporting healthy blood pressure. The secret may lie in allicin, an active compound that could help relax blood vessels and support overall cardiovascular health.
Several studies have suggested garlic’s potential in maintaining balanced blood pressure levels. It’s no wonder this pungent bulb has been a staple in health practices around the world for centuries.
2. Hawthorn (Crataegus spp.)
Hawthorn has a long history of use in traditional herbal medicine, especially for supporting heart health. This herb is packed with antioxidant properties that may help maintain healthy blood flow and keep blood vessels functioning smoothly.
It’s believed that hawthorn’s potential benefits for the cardiovascular system come from these compounds, making it a popular choice for those looking to support a healthy heart.
3. Hibiscus (Hibiscus Sabdariffa)
Hibiscus tea may support healthy blood pressure levels. Used in various cultures, from Chinese herbal remedies to modern wellness routines, hibiscus is known for its antioxidant and diuretic effects, which might help maintain a healthy balance.
Research has shown that hibiscus may help promote overall healthy blood pressure, making it a refreshing and functional option for your daily routine.
4. Celery Seed (Apium Graveolens)
Celery seed might not be the first herb you think of, but it’s gaining popularity for its potential in supporting vascular health and blood flow — which means it could help keep those blood pressure levels in check, too.
So, whether it’s in your soup or as a supplement, celery seed might just be a great addition to your health toolkit.
5. Olive Leaf (Olea Europaea)
Olives are a staple ingredient in the Mediterranean diet, and olive leaf has been studied for its role in supporting heart health and maintaining healthy cholesterol levels.
Rich in beneficial compounds like oleuropein and flavonoids, olive leaf may help keep blood vessels healthy and support overall cardiovascular function. Incorporating olive leaf into your routine could be a tasty way to boost your heart health.
6. Flaxseed (Linum Usitatissimum)
Flaxseed is a small but mighty seed known for its potential benefits to cardiovascular health. Packed with omega-3 fatty acids and fiber, flaxseed may help maintain healthy blood pressure and cholesterol levels.
It's an easy addition to smoothies, oatmeal, or baked goods, making it a versatile choice in your quest for a healthier heart.
7. Ginger (Zingiber Officinale)
Ginger might support healthy blood flow and heart rate. Commonly used as a dietary supplement, ginger contains active compounds like eugenol that have been studied for their potential cardiovascular benefits.
From teas to stir-fries, adding ginger to your diet could be a great step toward better heart health.
8. Turmeric (Curcuma Longa)
Turmeric, the golden spice celebrated for its role in supporting the body’s natural balance, is also being explored for its cardiovascular benefits. Curcumin, its active ingredient, may help support healthy blood pressure levels and overall heart health.
Whether sprinkled in your curry or taken via one of our science-backed Wellness Shots, turmeric offers a flavorful way to boost your wellness routine.
9. Cinnamon (Cinnamomum Verum)
Believe it or not, cinnamon just might contribute to maintaining healthy blood sugar levels and overall heart health.
Some studies suggest that cinnamon could play a role in supporting blood pressure levels, making it a delicious addition to your daily diet. So, don’t be shy about adding a dash to your smoothies, oatmeal, or baked treats.
How Else Can You Maintain a Healthy Blood Pressure?
While herbs can be a fantastic addition to your routine, they are only one piece of the puzzle when it comes to supporting healthy blood pressure.
Here are some other tips:
- Get Moving: Regular exercise like brisk walking or cycling can help maintain healthy blood pressure and heart health.
- Eat Smart: Incorporate whole grains, plenty of fruits, veggies, and foods rich in potassium and vitamin C into your diet.
- Stay Active: Physical activity contributes to weight loss and helps manage blood pressure levels.
- Limit Salt: Reducing sodium intake can support lower blood pressure.
- Monitor Your Stress: Relaxation techniques like deep breathing or meditation can help manage stress levels.
- Follow Medical Advice: If you're on blood pressure medications, take them as prescribed and consult your healthcare provider regularly.
When To Seek Medical Attention for Blood Pressure
If you're managing your blood pressure naturally but still noticing symptoms like headaches, dizziness, or chest pain, it might be time to consult a healthcare provider. It's crucial to seek medical advice if your blood pressure readings consistently exceed 130/80 mmHg, even with a healthy lifestyle.
Regular check-ups are important, especially if you have risk factors like cardiovascular disease, type 2 diabetes, or a family history of high blood pressure. Side effects from medications or significant changes in your health should also prompt a visit to your doctor.
The Wrap Up
When it comes to supporting healthy blood pressure, there’s no one-size-fits-all solution — but adding herbs to your routine can be a natural and effective step in the right direction.
From garlic to ginger, these time-tested plants offer an approachable way to support your cardiovascular health while keeping things flavorful and fun. Just keep in mind that it's all about balance and making choices that feel good for you.
And if you're looking for a convenient way to get those health-boosting ingredients every day, try our Daily Dose Wellness Shots. Each shot is packed with scientifically-backed herbs and natural ingredients to help you maintain that sweet spot of wellness, day in and day out.
Sources:
Understanding Blood Pressure Readings | American Heart Association
What Is High Blood Pressure? | NHLBI, NIH
Cinnamon effects on blood pressure and metabolic profile | PMC