Herbs and Heart Health

A healthy diet is the first step toward a healthier heart. Eating lots of vegetables, fruits, beans, whole grains, healthy fats like olive oil, and lean protein like fish and chicken, can’t be beat for preventing heart attacks and strokes. But how you prepare these foods also makes a big difference. A variety of herbs have been shown to give your heart an additional health boost. We select some of the most potent herbs that affect positively the health of our hearts! Here's the list.

One study found that cardamom, an intense spice often found in Indian dishes, may lower blood pressure. Research also shows it helps lower the risk of blood clots.   

To use it: Find this herb ground or in pod form on the spice aisle. You can mix the ground seed into any Asian or Mexican dish. Or eat the whole pods as a snack. First toast them in a skillet over medium heat until fragrant, then toss them with heart-healthy olive oil.

If you’re committed to heart health, you can’t go wrong with garlic. In a 2016 article that reviewed 20 prior studies, garlic was shown to significantly lower blood pressure. And another review study involving 2300 people showed it lowered total and LDL cholesterol by as much as 10% in those who had high cholesterol levels to start with.  

To use it: Add to soups, stews, and casseroles. Sauté in olive oil with vegetables like spinach or kale. You can also take a garlic supplement.

Eating this spicy root may reduce your risk for high blood pressure, research shows. People who ate more of it had the lowest risk. The study authors recommend 2-4 grams (or about ½ teaspoon to a teaspoon) a day to prevent this heart problem. 

To use it: Chop it up and add raw to salads or toss into stir-fries and Asian dishes.