WHO estimates that over 17 million people die from heart-related conditions each year. This makes cardiovascular disease the leading cause of death worldwide. That’s why it’s so important to take care of your heart and prevent any risk factors that may cause harm.
One of the best ways to do that is by eating a balanced diet that includes healthy heart herbs. Heart-healthy herbs lower cholesterol, improve circulation, and reduce blood pressure. They also play a role in reducing inflammation, which isn’t good for your health.
This brief food guide introduces you to five of the best herbs to spice up your cooking and enjoy cardiovascular benefits.
1. Hawthorn
One of the best herbs for your heart is Hawthorn. This potent medicinal plant has been used to treat heart disease for centuries. Its berries were used for conditions like high blood pressure, hardening of the arteries, and irregular heartbeat.
The berries, leaves, and flowers of this shrub are loaded with antioxidants, like polyphenols. They help fight free radicals, which increase the risk of certain heart problems. In addition, they dilate blood vessels, lowering pressure. This allows more oxygen and nutrients to circulate.
Hawthorn also has adaptogenic properties that help the heart muscle adapt to stress and cardio workouts. It helps prevent the buildup of plaque in arteries. This is quite helpful when it comes to managing cholesterol.
While more research is still needed, taking hawthorn regularly may help improve the quality of life for those with chronic heart issues. That said, opt for standardized hawthorn supplements for best results. And don’t forget to consult your doctor about potential interactions.
2. Garlic
Garlic has rightfully earned its status as a multi-benefit superfood over centuries of medicinal use. In fact, a 2019 study found that garlic lowers blood pressure. It was determined that this change reduced the risk of heart disease by 16%-40%.
When raw garlic is chopped or crushed, it releases allicin-a bioactive agent that acts as a natural blood thinner and vasodilator. It helps relax blood vessels, allowing for smooth circulation. It also plays a role in preventing the buildup of plaque and clot formation.
Allicin also exhibits diuretic properties that lower blood volume and subsequently blood pressure. Besides regulating blood pressure, it’s packed with antioxidants and helps fight inflation. Just 2-4 grams of fresh garlic a day can significantly reduce both systolic and diastolic blood pressure within weeks.
For best results, let crushed garlic sit for 10 minutes before consuming or cooking. Aged garlic extract and garlic oil are also great alternatives. As always, consult your doctor before taking any blood pressure supplements.
3. Ginger
Ginger is one of the most widely used Ayurvedic herbs. It’s loved for its multifaceted benefits in culinary delights and holistic health practices. Popular in Asian cuisine, this root holds a distinct place not only in cooking and traditional medicine.
As such, infusing your soups, stews, teas, and smoothies is not just good for the flavor profile. It introduces a powerhouse of antioxidants that support health.
For starters, it lends a warming and fiery effect that helps with blood flow. It also has a relaxing effect on blood vessels, thus promoting better circulation.
Ginger has also been linked to reduced cholesterol and preventing clots. It helps mitigate inflammation, which can make chronic conditions worse.
For those seeking stronger effects, ginger capsules or extracts are a potent alternative. They offer a convenient means to harness the healing potential of ginger.
4. Turmeric
Turmeric truly deserves its place among herbs for better heart health. It’s packed with curcuminoids that fight inflammation while helping the heart stay strong. It also helps prevent the accumulation of plaque in the arteries, which can hinder blood flow.
Studies have demonstrated that turmeric plays a role in keeping cholesterol levels balanced. It also stabilizes heart rhythm and prevents clotting. This goes a long way toward lowering your blood pressure.
Curcumin, the main bioactive agent in turmeric, modulates numerous molecular targets. This helps slow down the progression of atherosclerosis, which causes narrowing of the blood vessel walls. This makes it easier for blood to circulate more easily.
Overall, adding this tasty spice to your daily cooking means reaping heart health benefits effortlessly. Health supplements with added black pepper are also available, offering increased absorption. Still, it’s best to discuss your options with a doctor beforehand.
5. Fennel
Fennel might not be as famous as other herbs, but it’s really good for your heart and can help with blood pressure. It has a light taste, a bit like licorice, and it’s crisp and refreshing. People have used it for a long time in cooking and as medicine for high blood pressure.
It contains over 28 compounds, including anethole, fenchone, estragole, and polyphenolics. These compounds help your heart in several ways. For starters, they provide great blood pressure support by relaxing the blood vessels so blood can flow more smoothly. They also help fight inflammation, contributing to a healthier heart profile.
Fennel is packed with fiber, which reduces certain risk factors for heart disease like cholesterol. In fact, one study found that the risk of heart disease was reduced by 9% for every 7 grams of fiber consumed each day.
Fennel has a diuretic effect and as such, helps get rid of excess fluid that can make the heart work harder. This reduces the stress on your heart, making it stronger. Moreover, fennel helps with inflammation and blood clots.
You can easily add fennel to lots of foods, like soups, and bread, or make a tasty tea with it. Some people even consume it raw in salads for a subtle licorice flavor.
Use Healthy Heart Herbs for a Healthy You!
Healthy heart herbs are a great way to support your cardiovascular system. Combining these with the best supplements can improve your quality of life.
If you need help improving your cardiovascular health, consider the ChiroThin program. The doctor-supervised weight loss program offers all the tools and strategies you need to achieve long-term success.
Are you ready to get started on the path to a healthier you? Get started with a ChiroThin doctor near you.