Today, heart disease is the leading cause of death in the world, with more than one-fifth of deaths worldwide related to heart conditions.
However, here’s the good news: 80% of cardiovascular disease is preventable through simple lifestyle changes.
One of the simplest and most effective ways to safeguard your heart is by incorporating nature’s most healing, heart-healthy herbs and spices into your daily routine.
These flavorful additions are more than just a way to spice up your meals. They’re packed with nutrients that support a healthy heart by reducing inflammation, improving circulation, lowering blood pressure, improving cholesterol levels, and supporting healthy triglyceride levels.
Let’s dive into 10 of the most potent heart-healthy herbs and spices, plus practical ways you can easily add them to your diet.
1. Garlic
Garlic has been used in traditional medicine for thousands of years to promote circulation and treat various ailments.
The cloves are full of organosulfur compounds like allicin and diallyl sulfide that are responsible for garlic’s distinct flavor and also provide it with a health-boosting punch.
Multiple studies have found that garlic can reduce both total and LDL cholesterol levels significantly— up to 10% for LDL cholesterol. One research review even noted that this specific level of cholesterol reduction is associated with a 38% reduced risk of coronary events at age 50.
Research has also found that aged garlic extract significantly reduces blood pressure in patients with uncontrolled hypertension by enhancing blood vessel function and preventing plaque buildup in the arteries.
How to Incorporate Garlic:
- Add minced garlic to salads, soups, or stews.
- For a milder taste, roast whole garlic bulbs and spread them on bread.
- Garlic supplements are also available if you’re looking for a more concentrated dose.
- Recommended amount for max benefits: 1-2 cloves of fresh garlic per day or 300-600 mg of garlic extract supplements
2. Turmeric (Curcumin)
Turmeric has been a cornerstone of traditional Ayurvedic and Chinese medicine for thousands of years, particularly in treating inflammatory conditions.
Curcumin, the active compound in turmeric, is renowned for its powerful anti-inflammatory and antioxidant properties. Studies show that turmeric can reduce inflammation in blood vessels, lower cholesterol, and improve endothelial function (the health of the blood vessel lining).
In fact, one recent meta-analysis demonstrated that curcumin supplementation improved endothelial function, which is vital for maintaining healthy circulation and preventing heart disease.
Another research review even concluded that the cholesterol-lowering effects of curcumin could help protect against pathological changes associated with atherosclerosis (a buildup of cholesterol plaque in your arteries that can obstruct blood fclow).
One downside of curcumin is that it has a relatively low bioavailability, meaning your body has a difficult time absorbing it. Therefore, pairing it with other botanicals that can help boost its bioavailability is a great strategy to get all the heart health benefits turmeric has to offer. Now, while many people believe that pairing turmeric with black pepper is the answer to making it more bioavailable, taking ginger with turmeric actually works FAR better than black pepper. (We’ll explore the heart benefits of ginger more in the very next section).
How to Incorporate Turmeric:
- Add turmeric to your curries, soups, and smoothies.
- Brew a turmeric latte or golden milk by combining turmeric, milk (or plant-based milk), and a touch of black pepper to enhance absorption.
- Curcumin supplements are also a great option if you want a more concentrated intake.
- Recommended amount for max benefits: 1/2 to 1 teaspoon (1-3 grams) of turmeric powder daily or 500-1,000 mg of curcumin supplements, preferably with black pepper to enhance absorption
3. Ginger
Ginger is a spicy cousin of turmeric and is known for its digestive-calming effects. It’s packed full of antioxidants and plant compounds, including one known as gingerol, which supplies much of the heat to the root and fights inflammation.
However, this spice is more than just a soothing remedy for an upset stomach—it’s a powerful heart ally. Studies have shown that ginger can lower blood pressure, reduce cholesterol levels, and improve circulation.
It’s particularly effective for those with type 2 diabetes, as it also helps regulate blood sugar levels, a key risk factor for heart disease.
How to Incorporate Ginger:
- Add fresh ginger to stir-fries, smoothies, or homemade salad dressings.
- Brew ginger tea by steeping fresh ginger slices in hot water.
- Ginger supplements are available if you prefer a more concentrated form.
- Recommended amount for max benefits: 1-2 grams of fresh ginger daily or 1/2 to 1 teaspoon of ground ginger, or 1-2 teaspoons of ginger extract
4. Cinnamon
Cinnamon could well be considered the world’s most popular spice. Its sweet, yet intensely spicy, aroma is evidence of the powerful plant compounds it contains, particularly one known as cinnamaldehyde.
Research on cinnamon and cholesterol has been quite impressive. Studies have found that it can significantly lower both total and LDL cholesterol in as little as 4-5 weeks. The effects seem to be especially notable for those with type 2 diabetes.
The doses used in these studies encompass a wide range, but as little as 1⁄2 teaspoon (1 gram) of ground cinnamon daily was found to be effective with better results achieved by taking 3 or 6 grams daily.
How to Incorporate Cinnamon:
- Sprinkle cinnamon on oatmeal, yogurt, or smoothies.
- Add a dash of cinnamon to your coffee or tea.
- Use it in baked goods like healthy muffins or granola bars.
- Recommended amount for max benefits: 1/2 to 1 teaspoon (2-4 grams) of cinnamon daily
5. Cayenne Pepper
If you like your food with a little kick, cayenne pepper is your friend. Cayenne is a spicy pepper that gets its heat from a compound known as capsaicin. Capsaicin is thought to have several benefits for heart health, but it’s especially notable for improving circulation.
Essentially, capsaicin is thought to work by stimulating the release of nitric oxide and other compounds that act as vasodilators. A study published in 2024 revealed that capsaicin stimulates receptors that cause blood vessels to dilate, helping to lower blood pressure and support overall heart function.
Researchers also believe that cayenne/capsaicin may reduce the buildup of plaque in your arteries. Because cayenne is so spicy, more is not necessarily better. It’s best to start with small amounts of the powder or a capsaicin supplement and ease up if you notice symptoms like digestive upset.
How to Incorporate Cayenne Pepper:
- Add a pinch of cayenne to soups, stews, or chili for a spicy kick.
- Sprinkle it over roasted vegetables or popcorn for an added burst of flavor.
- For a daily dose, mix cayenne pepper into warm water and drink it as a detoxifying tonic.
- Recommended amount for max benefits: 1/4 to 1/2 teaspoon of cayenne pepper daily
6. Hawthorn Berry
Hawthorn is a small tree in the rose family that produces deep red berries. These berries have long been used in traditional European herbal medicine, where it was often used to treat heart conditions and improve circulation.
Modern research has confirmed that hawthorn has multiple benefits for your heart. Some you would expect— lower LDL cholesterol and reduced blood pressure, for example— but some are more surprising.
Most surprising of all are the results from multiple studies showing that hawthorn can help with symptoms of congestive heart failure. In one German study, hawthorn even proved to be nearly as effective as a common prescription drug (captopril)!
Hawthorn can also improve blood flow to the heart, making it truly incredible for overall heart health.
How to Incorporate Hawthorn Berry:
- Hawthorn berry is often available in supplement form or as a tincture.
- You can also find hawthorn berry teas, which are both soothing and beneficial for the heart.
- Recommended amount for max benefits: 250-500 mg of hawthorn extract 2-3 times per day
7. Holy Basil (Tulsi)
Holy basil has been revered in Indian culture for thousands of years as a sacred plant, often referred to as the “queen of herbs.”
Holy basil, also known as tulsi, is an adaptogen, meaning it helps the body adapt to stress. Chronic stress is a major contributor to heart disease, as it can elevate blood pressure and cholesterol levels. Holy basil also lowers total and LDL cholesterol while also improving the overall lipid profile and potentially raising HDL cholesterol.
Recent research has also shown that tulsi extract helps reduce stress hormones and improve sleep quality, providing an extra layer of support for heart health.
How to Incorporate Holy Basil:
- Brew tulsi tea for a calming effect.
- Add fresh tulsi leaves to salads, smoothies, or as a garnish for savory dishes.
- Recommended amount for max benefits: 1-2 cups of tulsi tea daily or 300-600 mg of holy basil extract
8. Cardamom
Cardamom, often referred to as the “queen of spices,” is a highly aromatic spice that comes from a plant related to both ginger and turmeric. Once the third most expensive spice in the world (after vanilla and saffron), cardamom is full of antioxidants and potent heart-healthy compounds.
Studies have shown that cardamom can lower both blood pressure and cholesterol, helping to protect against heart disease. A study published in 2023 found that cardamom supplementation reduced blood pressure in individuals with stage 1 hypertension. They even reported feeling better, too!
How to Incorporate Cardamom:
- Add cardamom to your morning coffee or chai tea for a warming, fragrant twist.
- Sprinkle it in curries, soups, and desserts like rice pudding.
- Use cardamom in baking, such as in muffins or bread.
- Recommended amount for max benefits: 1/4 to 1/2 teaspoon (1-2 grams) of cardamom
9. Rosemary
Rosemary has been used for centuries in European herbal traditions, often as a remedy for digestive issues and poor circulation. Rosemary, commonly used as a flavorful herb for cooking and baking, is also a heart-healthy powerhouse.
Rosemary contains antioxidants that help protect the heart by reducing oxidative stress, which can damage blood vessels. One study even found that rosemary extract improved endothelial function and promoted better circulation.
How to Incorporate Rosemary:
- Use fresh rosemary to flavor roasted potatoes and vegetables.
- Brew rosemary tea by steeping fresh rosemary sprigs in hot water.
- Add rosemary to olive oil for a delicious, heart-healthy dressing.
- Recommended amount for max benefits: 1-2 teaspoons of fresh rosemary daily or 500-1,000 mg of rosemary extract
10. Peppermint
Peppermint has been used for thousands of years in both Western and Eastern medicine to treat indigestion and relieve pain, however, research shows that peppermint is also great for your heart.
Studies have shown that peppermint oil can improve blood flow and provide relief from stress, both of which are essential for cardiovascular health.
One recent study found that peppermint supplementation helped improve cardiometabolic outcomes, including blood pressure regulation.
How to Incorporate Peppermint:
- Brew a cup of peppermint tea to enjoy its calming, circulation-boosting benefits.
- Add fresh peppermint leaves to your salads, smoothies, or desserts.
- Use peppermint oil in aromatherapy for stress relief.
- Recommended amount for max benefits: 1-2 cups of peppermint tea per day or using 1-2 drops of peppermint essential oil in water or tea
Conclusion
Taking care of your heart is one of the most important investments you can make in your health. With heart disease still standing as the leading cause of death worldwide, there has never been a better time to start taking steps to protect the health of your heart.
Toward that end, it is very beneficial to incorporate more of the potent herbs and spices covered in this guide. They contain unique compounds that help combat the “big three” heart stressors: high blood pressure, imbalanced cholesterol, and high triglyceride levels.
For optimal heart health, it’s important to also focus on other lifestyle changes as well, such as maintaining a balanced, nutrient-dense diet, exercising regularly, reducing your exposure to toxins in cosmetics and other products, managing stress, and getting enough restorative sleep.
When combined, these changes work synergistically to reduce the risk of heart disease and promote long-term cardiovascular health. Remember, small, consistent actions can lead to big results for a stronger, healthier heart.
Unlock Heart Health Secrets With This FREE Masterclass
By now, you’ve seen just how impactful herbs and spices can be in supporting your heart health. However, for long-term cardiovascular health, it’s crucial to take a holistic approach that includes regular exercise, stress management, and proper sleep. These lifestyle changes work together to enhance the benefits of the herbs and spices you’re already using.
That’s where The Healthy Heart Masterclass from The Food Revolution Network comes in. This comprehensive course goes beyond just diet—it teaches you how to optimize every aspect of your lifestyle for heart health. From learning how to reduce stress and improve sleep quality to discovering heart-healthy meals and exercise routines, this course equips you with the tools and knowledge to create lasting change.
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- The simple 2-minute daily dental hygiene routine can significantly cut your risk of heart disease
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One of the best things about The Healthy Heart Masterclass is its focus on practical, actionable advice backed by science to help you build a sustainable, balanced lifestyle that keeps your heart strong and your energy high for years to come.
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