High blood pressure, also known as hypertension, is a common condition that affects the body’s arteries. It is estimated more than half of adults in the Unites States have some form of high blood pressure. If you have high blood pressure, the force of the blood pushing against the artery walls is consistently too high. Your heart has to work harder to pump blood. Over time, this will create stress in your blood vessels leading to disease in the cardiovascular system.

Hypertension is one of the most common, yet preventable, risks of cardiovascular disease. Modern medicine tends to try and address high blood pressure using manufactured medications. Unfortunately, many of these medications come with side effects that could lead to the development of other health issues. Yet there are many plant-based foods for healthy blood pressure. These plant-based foods do not have the similar side effects compared to the common medications typically prescribed for high blood pressure.

At Vascular Care Specialists of Los Angeles, Dr. Mathew Cheung and Dr. Peter Lin discuss many of these plant-based food ingredients which can help you to maintain healthy blood pressure. In this article, you will learn most of these botanical food ingredients are commonly available in your local grocery stores, and these plant-based foods can be easily incorporated in your daily diet.

High blood pressure has many potential causes, many of which relate to stress. This stress could result from psychological, physiological, or environmental conditions. Your chance for developing high blood pressure will increases if you have the following risk factors:

• drink a lot of caffeinated drinks or alcohol
• follow a diet high in salt, processed foods, and fat
• smoke cigarette or vape e-cigarette
• do not get enough sleep
• do not get enough exercise
• age over 65 years of age
• have a family history of high blood pressure

High blood pressure could also indicate an underlying health issue or result from the use of certain medications. Examples of these underlying health issues include:

• diabetes
• kidney disease, infections, or narrowing of arteries supplying your kidneys
• sleep apnea
• lupus
• hormone issues
• glomerulonephritis, a condition where the filters in your kidneys are damaged

The various botanical food ingredients for healthy blood pressure support contain a variety of nutrients, enzymes, antioxidants, and compounds that can help stabilize your blood pressure. They may also prevent calcium from moving to your heart and arteries by acting as calcium channel blockers.

Many modern manufactured medications mimic the actions of botanicals but at a higher price point. Likewise, many botanicals for healthy blood pressure do not receive recognition because not enough research has gone into them, unlike manufactured medications. You cannot patent plant-derived products, so the research is not cost-effective for pharmaceutical companies. Yet the research which has thus far been done seems to corroborate what traditional healers have claimed for a long time: botanicals for healthy blood pressure have a positive effect, with a much lower risk of side effects.

Common side effects of regular blood pressure medications include headache, dizziness, constipation, diarrhea, anemia, drowsiness, impotence, insomnia, depression, skin rash, abnormal heartbeat, and cold hands and feet.

Some botanicals for healthy blood pressure are derived from the leaves or stems of plants. Others from the seeds, flowers, or roots. Although you can find them in the form of tinctures or even as pills or capsules, you can also often use the plant itself in your daily diet. We have provided top 20 botanical food ingredients or plant-based extracts which can support healthy blood pressure.

1. Celery and Celery Seeds – Celery contains a natural chemical called 3-n-butylphathilde which may help lower blood pressure levels. The herb’s seeds may also reduce blood pressure levels due to their high fiber content as well as their ACE inhibitor ability. The seeds also contain large quantities of nutrients that include calcium, magnesium, manganese, and iron.
2. Garlic – Garlic is a culinary staple ingredient in most households around the globe. It is rich in heart-friendly compounds. Research indicates that garlic extract can reduce both systolic blood pressure by 8.3 mm Hg and diastolic blood pressure levels by 5.5 mm Hg, on average. These figures closely correspond to the effects of regular blood pressure medications. The efficacy of garlic in blood pressure reduction is a result of its allicin content. This sulfur compound may help increase blood flow throughout your body while encouraging blood vessels to relax. Together, these two actions can help lower blood pressure levels.
3. Ginger – Ginger is a versatile plant-based root, which many people find ways to incorporate this ingredient into their diet. But it has long been used in traditional medicine to promote heart health by addressing circulation, cholesterol levels, and high blood pressure issues. Studies show that ginger can help address high blood pressure. It is both an ACE inhibitor and a calcium channel blocker.
4. Basil – Long used in Chinese Medicine to help address cardiovascular conditions, basil may help reduce high blood pressure levels due to the presence of a plant compound called eugenol. Studies indicate eugenol acts as a natural calcium channel blocker. The herb also has angiotensin-converting enzyme (ACE)-inhibiting properties. ACE inhibitors prevent enzymes from producing angiotensin II. Angiotensin II narrows blood vessels and releases hormones that can cause an increase in blood pressure levels.
5. Cinnamon – No stranger in American kitchens, cinnamon comes from the inner bark of Cinnamomum trees. What few people know is that this spice has, for centuries, been used in traditional medicine to address cardiac conditions. This includes high blood pressure. Although still unclear as to how cinnamon lowers blood pressure exactly, studies indicate it may help with blood vessel dilation and relaxation.
6. Flaxseed – Flaxseed is also referred to as linseed. Rich in omega-3 fatty acids, especially alpha linolenic acid, the seed may promote heart health and lower blood pressure levels. It may also help control cholesterol levels and improve your glucose intolerance. The antioxidant properties of flaxseed also help address free radicals in your body.
7. Sesame Seeds – Sesame seeds contain high quantities of vitamin E. Vitamin E is linked to heart health. It may also have antihypertensive properties according to ongoing research.
8. Ginkgo Biloba – Ginkgo Biloba is high in antioxidants, flavonoids, and terpenoids. These may improve heart health by lowering blood pressure levels. Ginkgo biloba also has blood thinning properties and may dilate blood vessels. In so doing, it may allow for easier blood circulation.
9. Parsley – This is a herb that is often used to garnish dishes, parsley is popular in Middle Eastern, American, and European cooking. A Mediterranean native, it is widely considered one of the most effective botanicals for healthy blood pressure. Parsley is also known for its diuretic effect. This ingredient contains many compounds that can help with blood pressure management. These include dietary carotenoids and vitamin C. Carotenoid antioxidants may also address bad cholesterol levels, also considered a heart disease risk factor.
10. Thyme – Thyme is another one of the botanicals for healthy blood pressure that is common in most kitchens. This flavorful herb contains many healthy compounds. One of these, rosmarinic acid, may address blood pressure issues and also have a beneficial effect on inflammation and blood sugar levels. It may help promote blood pressure health due to its ACE-inhibiting properties. A thyme extract may further help promote heart health by reducing bad and total cholesterol levels as well as the triglyceride count in your blood.
11. Bacopa Monnieri – This is another of the botanicals for healthy blood pressure, Bacopa monnierigrows in marshy areas in South Asia and is commonly used in Ayurvedic medicine. The conditions addressed with this herb include memory loss, anxiety, and high blood pressure. Literature shows this herb can lower systolic and diastolic blood pressure levels. This is done by stimulating the release of nitric oxide. Nitric oxide helps reduce blood pressure by encouraging the muscles in blood vessels to relax and widen. In so doing, it promotes better blood flow and thus lowers blood pressure levels.
12. French Lavender – While many people love the scent of lavender, the herb also induces a sense of relaxation. What few people know is that you can eat both the leaves and flowers of this fragrant herb. You can use them as a substitute for any dish calling for the use of rosemary. The relaxation properties of the herb reduce stress which, in turn, may promote healthier blood pressure levels.
13. Black Cumin Seeds – This botanical ingredient is also referred to as Nigella sativa seeds or Kalonji, black cumin seeds have long been used in Middle Eastern and Indian cultures as both a spice and a medicine. Literature suggests many of the spice’s medicinal claims may be true. With regards to blood pressure, an extract of the seeds may help lower blood pressure levels in those with mild hypertension. The seeds may also further help cardiac health by lowering bad cholesterol levels. You can purchase Nigella sativa as an extract, an oil, or in capsule form.
14. Soursop – Soursop, i.e., Annona muricata, is also known as guanabana, custard apple, Brazilian paw paw, or prickly custard apple. The fruit grows on the graviolatree which is native to Mexico and Central and South American countries. In traditional medicine, soursop fruit is used to address various stomach ailments, rheumatism, parasitic infections, fever, and high blood pressure. In the case of the latter, it may help block an ACE inhibitor called angiotensin enzyme 1.
15. Black Mangrove – This botanical ingredient, also known as Lumnitzera racemosa, is a tree hailing from India and certain Asian islands. The fruits, in traditional medicine, are used to address skin disorders, insect bites, and snake bites. The eleven hydrolyzabletannins in the plant may have antihypertensive properties, according to ongoing studies.
16. Blond Psyllium – Blond Psyllium is also called Indian plantago. This perennial herb has for centuries been used to help address a variety of health issues. These include infectious diseases, hepatitis, digestive issues, reproductive issues, colds, and circulatory conditions. According to the literature, the plant also has anti-cancer, anti-fever, antioxidant, antiviral, anti-inflammatory, and antihypertensive properties. Furthermore, it may also help with the neutralization of internal and external toxins.
17. Commelina Virginica – Commonly referred to as the Virginia dayflower, this herbaceous plant is native to the mideastern and southeastern areas of the United States. It grows in wet areas. Extracts of the plant indicate it may decrease muscular tension in the aorta, thereby promoting better blood flow.
18. Cardamom – Cardamom is a spice widely used in South Asian cooking. It originally hails from India. Its ability to address high blood pressure comes from several antioxidants in the spice. According to the literature, its ability to reduce blood pressure levels also stems from its calcium channel blocker and diuretic properties.
19. Guelder Rose Bark – Viburnum opulus, also called Guelder rose bark or cramp bark, is traditionally used to address high blood pressure issues. Literature suggests it may relax muscles found in the arteries and veins, calm the cardiovascular system, and address tension relating to high blood pressure.
20. Hawthorn – Hawthorn may promote cardiovascular health by strengthening the heart walls and reducing blood pressure levels, according to the literature.

If you are dealing with hypertension, do consider the use of plant-based foods for healthy blood pressure when talking to your healthcare provider. They may have fewer potential side effects than many manufactured medications. However, just because they are plant-based ingredients, it does not necessarily mean they will have no side effects at all. Your healthcare provider is best able to determine the safest botanicals to use in your circumstances.

While plant-based food ingredients are considered safe in most cases, please do keep in mind that botanical foods for healthy blood pressure may not always work for everyone. In some cases, these botanical ingredients may not be suitable for use if you have certain underlying health conditions, for example. Your age could also play a role in the efficacy or suitability of some of them. They could also interact with other medications you currently take.

At Vascular Care Specialists of Los Angeles, we strive to provide the best service, care, and results possible. If you have circulation problem related to your arteries or veins and would like to seek consultation with a vascular surgeon, give us a call at 626-275-9566 to schedule an appointment. You can also visit us at www.vcsla.com for more information.