THE TOP 30 HERBS & SPICES TO

LOWER YOUR BLOOD PRESSURE,

CHOLESTEROL & TRIGLYCERIDES

New Research Reveals the Most

Effective, Including Exact Doses

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 TABLE OF CONTENTS
Intro: Nature’s 30 Most Potent Herbs for Your Heart................................................................ 1
What a Healthy Heart Looks Like............................................................................................................... 2
What Can Go Wrong: The Biggest Stressors on Your Heart....................................................................... 3
It All Adds Up to This................................................................................................................................. 5
What You Put in Your Body Can Make a Big Difference............................................................................. 6

Top Herbs and Spices for High LDL Cholesterol........................................................................... 8

Turmeric.................................................................................................................................................... 8
Cinnamon.................................................................................................................................................. 8
Garlic......................................................................................................................................................... 9
Triphala...................................................................................................................................................... 9
Psyllium Husk.......................................................................................................................................... 10
Artichoke Leaf Extract............................................................................................................................. 10
Coriander................................................................................................................................................. 11

Top Herbs and Spices for Low HDL Cholesterol......................................................................... 11

Cloves...................................................................................................................................................... 11
Beets........................................................................................................................................................ 12
Basil......................................................................................................................................................... 12
Fenugreek................................................................................................................................................ 13
Dandelion................................................................................................................................................ 13
Ginger...................................................................................................................................................... 14

Best Herbs and Spices for High Triglyceride Levels.................................................................. 14

Ginseng.................................................................................................................................................... 14
Cinnamon................................................................................................................................................ 15
Cloves...................................................................................................................................................... 15
Turmeric.................................................................................................................................................. 16
Dill........................................................................................................................................................... 16
Black Cumin............................................................................................................................................. 17

Best Herbs and Spices for High Blood Pressure......................................................................... 17

Beets........................................................................................................................................................ 17
Ginger...................................................................................................................................................... 18
Garlic....................................................................................................................................................... 18
Cinnamon................................................................................................................................................ 19
Cardamom............................................................................................................................................... 19
Parsley..................................................................................................................................................... 20
 TABLE OF CONTENTS
Best Overall Herbs and Spices for Your Heart— and Improving Circulation..................... 20
Cinnamon................................................................................................................................................ 20
Beets........................................................................................................................................................ 21
Hawthorn................................................................................................................................................ 21
Cayenne................................................................................................................................................... 22
Green Tea................................................................................................................................................ 22

Conclusion: Beat Heart Stressors with Herbs and Spices....................................................... 23

References........................................................................................................................................... 26
 NATURE’S 30 MOST POTENT HERBS
FOR YOUR HEART
THE PROVEN BEST TO FIGHT HIGH BLOOD PRESSURE, CHOLESTEROL, & TRIGLYCERIDES AND
BOOST OVERALL HEART HEALTH

Keeping your heart healthy is essential if you want to age well.

Your heart is responsible for pumping blood, along with nutrients and oxygen, to every part
of your body, which means you can’t live with full vitality if it isn’t functioning properly.

The bad news is that heart problems are extremely common in the U.S. and around the
world. There are multiple potential factors that can put you at risk of developing some kind
of heart issue, and this risk only increases as you get older.

However, there is some good news— some very good news.

Making intentional lifestyle changes can drastically improve heart health, helping you to
live longer.

You probably already know about steps like getting regular exercise and managing stress,
but you may not realize that there are also powerful herbs and spices with proven heart-
boosting benefits.

These herbs and spices (many of which have been used for hundreds or even thousands of
years for heart health) are the focus of this report because they can greatly enhance your
efforts to improve blood pressure, cholesterol, triglycerides, etc.

BUT FIRST, HERE’S A CLOSER LOOK AT HOW YOUR HEART OPERATES— AND WHAT CAN GO WRONG.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 1

 WHAT A HEALTHY HEART LOOKS LIKE
While your brain functions as the “command center” for your body, your heart is more like the fuel
center, even though it’s only about the size of your fist.

As the main organ in your circulatory system, your heart is connected to an incredible network of blood
vessels (including veins, arteries, and capillaries) that link it to every single part of your body.

It pumps oxygen- and nutrient-rich blood out through this network as well as carbon dioxide to your
lungs to be exhaled.

When healthy, your heart will pump at the right rate and right rhythm (controlled in part by your heart’s
electrical system) to provide your body with the exact amount of blood it needs to function optimally.

So how do you know if your heart is healthy?

To begin with, there are a few critical parameters that can be checked to determine heart health.

Blood pressure, for example, is considered normal if it’s below 120/80 mm Hg, while a normal resting
heart rate is between 60-100 beats per minute. Any extremely high or low fluctuations could indicate a
problem.

There are also some other indicators of heart health that can’t be strictly measured.

When your heart is functioning as it should be (assuming no other health problems), your energy levels
will be good, breathing will be unrestricted, and your heart should recover its normal rate easily after
exercise.

On the other hand, if you are easily fatigued, have difficulty breathing, or find that your heartbeat doesn’t
“settle down” after exercise, these could be indicators of an underlying heart condition.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 2

 WHAT CAN GO WRONG: THE BIGGEST STRESSORS ON YOUR HEART

BLOOD PRESSURE

Blood pressure is a measurement of the force your blood is putting on artery walls. It’s made up of two
numbers: systolic and diastolic. Systolic measures the pressure on your arteries when your heart beats,
while diastolic measures the pressure when your heart rests.

As mentioned earlier, blood pressure under 120/80 mmHg is considered normal (unless you have very
low blood pressure, of course).

Once you get above 130/80 mm Hg, you are considered to have high blood pressure. This means that
your blood is exerting too much force in your arteries, which can eventually damage both your blood
vessels and other organs in your body. (1)

Of course, one of the main affected organs is your heart. As high blood pressure damages arteries over
time, it makes them less elastic, resulting in restricted or blocked blood supply to your heart and a greater
risk of heart attack.

Unfortunately, nearly half (47%) of adults in the U.S. have high blood pressure according to the latest
guidelines. (2)

Worldwide, the World Health Organization (WHO) estimates that about 1.28 billion adults are living with
elevated blood pressure AND only about 1 in 5 have it under control. (3)

This makes high blood pressure one of the leading contributors to heart disease— and something you
need to have on your radar.

CHOLESTEROL

Cholesterol has gotten a lot of negative press, so most people assume it’s a completely unhealthy substance.
In reality, your body needs cholesterol to produce hormones and vitamin D, among other things.

The problem comes when you have too much cholesterol in your body— or at least too much of a specific
kind of cholesterol.

To give you just a brief overview, cholesterol is a fat-like substance produced by your liver. It travels

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 3

 through your blood via transporters known as lipoproteins (also produced by your liver) to cells that can
utilize it.

Now, simply having high levels of total cholesterol can be a problem (and is for about 94 million American
adults). (4)

However, a more accurate way of looking at the issue is to separately evaluate LDL and HDL cholesterol.

LDL (low-density lipoprotein) is often called “bad” cholesterol because it gets carried to your arteries,
which can lead to a buildup of plaque. HDL (high-density lipoprotein) is “good” cholesterol because it’s
carried to your liver and usually exits your body.

Having high levels of LDL cholesterol is extremely bad for your heart because it can harden and narrow
your arteries (a process known as atherosclerosis), which raises your blood pressure AND increases your
risk of blood clots.

On the other hand, having low levels of HDL cholesterol means your body isn’t efficient at getting rid of
excess cholesterol, allowing it to build up even more.

For adults, 125 to 200mg/dL is the general healthy range for total cholesterol with LDL ideally under
100mg/dL and HDL above 50mg/dL.

TRIGLYCERIDES

Triglycerides are another key part of the heart-health equation, although you may not be as familiar with
them.

Essentially, triglycerides are a type of waxy fat that your body uses for energy. Like cholesterol, they are
carried in the blood by lipoproteins. (The difference is that triglycerides are true fats, while cholesterol
is not.)

Your body makes its own triglycerides and receives even more from the food you eat. Depending on your
diet, this means that triglycerides can start accumulating in your blood more quickly than your body is
using them.

Having high levels of triglycerides in your body has a similar effect as having high LDL cholesterol.

Your arteries are more likely to thicken or harden, which means your heart has to work harder to pump
blood through them. This in turn can raise your blood pressure and puts you at a higher risk of blood
clots.

A healthy fasting blood triglyceride level is anything below 150 mg/dL.

Anything higher, especially in conjunction with high LDL or low HDL cholesterol levels, is going to put a
strain on your heart.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 4

 IT ALL ADDS UP TO THIS

Now that we’ve gone over the “big three” stressors for your heart, where are they likely to lead you if
not corrected?

At best, you may end up living with a strain on your heart that doesn’t allow you to live with full energy
and vitality.

At worst, you’ll eventually develop heart disease, something that will significantly impact your quality of
life— and may end it prematurely.

Heart disease remains the leading cause of death both in the U.S. and around the world. In fact, CDC
statistics show that about 1 out of every 5 deaths in the U.S. is due to heart disease, and these numbers
are set to get worse, not better. (5)

There are many different types of heart disease, including coronary artery disease (sometimes called
ischemic heart disease), heart valve disease, arrhythmia, and heart failure.

Heart attacks, unfortunately, are also a very common heart problem with one occurring about every 40
seconds in the U.S. (5)

The bottom line is that no matter which type of heart problem or disease you develop, your quality of
life is going to suffer as you deal with symptoms like fatigue, difficulty breathing, trouble sleeping, pain,
swelling, etc.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 5

 WHAT YOU PUT IN YOUR BODY CAN MAKE A BIG DIFFERENCE

Now, time for some good news: What you put into your body (and what you don’t put into it) makes
a huge difference to the health of your heart and can combat high blood pressure, cholesterol, and
triglycerides.

This is one area you have almost complete control over, so make the most of it!

QUICK OVERVIEW: THE BEST FOODS FOR A HEALTHY HEART

You’re probably already aware of some of the best foods for a healthy heart, but a quick reminder never
hurts.

So, in case your diet needs a little work, here are some of the top foods and food groups to eat regularly
for lower blood pressure, cholesterol, triglycerides, etc.:

 Foods high in soluble fiber— Soluble fiber helps your heart because it reduces the amount of cholesterol
absorbed into your bloodstream and can lower LDL cholesterol. Beans, lentils, oatmeal, some whole
grains, and many types of fruit are all particularly high in soluble fiber. Apples and citrus fruit contain
pectin, which is a type of soluble fiber that significantly lowers LDL cholesterol in studies. (6)
 High sterol and stanol foods— Sterols and stanols, sometimes collectively called phytosterols, are
cholesterol-like compounds found in plants. When you consume them, they can actually reduce
cholesterol (particularly LDL) by preventing it from being absorbed in your gut. Most plant foods contain
small amounts of these compounds, but nuts, rice bran, and wheat bran are the most outstanding
sources. Certain nuts, like cashews, have the bonus of raising HDL cholesterol levels. (7)
 Foods high in polyunsaturated and monounsaturated fats— These fats are the best for your heart.
Some top sources include avocados, nuts (particularly walnuts), flax seeds, chia seeds, other seeds
(pumpkin, sunflower, etc.)
 Leafy green vegetables— Vegetables are full of nutrients, fiber, and antioxidants that fight inflammation
and support your heart. Leafy greens are particularly beneficial and have been linked to a lower risk
of coronary heart disease. (8)

FOODS TO AVOID FOR HEART HEALTH

Cleaning unhealthy foods out of your diet is just as important as adding healthy ones in. Here’s a look at
the top “usual suspects” that are bad for your health overall and especially detrimental to your heart:

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 6

  Refined foods— Sugar, flour, white rice, etc.
 Heavily processed foods— Tend to be high in sugar, salt, and fat
 Trans fats— Increase LDL cholesterol and suppress HDL cholesterol
 Saturated fats— Can increase total and LDL cholesterol
 Red and/or processed meat— High in saturated fat/additives
 Dairy products— Especially avoid high fat dairy
 Fried foods— High in fat (particularly trans fat)

THE POWER OF HERBS AND SPICES

What you eat clearly makes a big difference to your heart, but specific herbs and spices are just as
powerful as other foods (if not more so) as far as your heart is concerned.

Even though you consume them in relatively small amounts, herbs are full of potent plant compounds
and antioxidants that make a much bigger impact than you would expect from their size.

This report covers the top herbs and spices with documented effects for lowering LDL cholesterol, raising
HDL cholesterol, reducing triglycerides, and improving blood pressure. A few of the most outstanding for
overall heart health are highlighted at the very end.

CAUTION:

Remember to always talk to your medical provider before taking any herbs as supplements, especially if
you have a medical condition. It is possible that some might interfere with medication for blood pressure,
cholesterol, etc. Also, it’s always best to use the USDA Organic version of the following herbs/spices to
avoid toxic pesticide residue.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 7

 TOP HERBS AND SPICES FOR HIGH LDL CHOLESTEROL

TURMERIC
Turmeric is a familiar spice to many by now. It contains a potent
compound known as curcumin that is responsible for the bright
orange-yellow coloring of turmeric and for giving this spice its
powerful anti-inflammatory properties.

Along with lowering inflammation (which is good for your

heart, too, by the way), curcumin has shown an ability to lower
serum levels of cholesterol and can specifically reduce LDL
cholesterol. (9)

One 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 flow). (10)

Interestingly, one study found that 15 mg of curcumin taken 3 times a day was more effective for
cholesterol than higher doses. (11)

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. (12)(13)

The doses used in these studies encompass a wide range, but as little as ½ teaspoon (1 gram) of ground
cinnamon daily was found to be effective with better results achieved by taking 3 or 6 grams daily. (13)

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 8

 GARLIC
Garlic is an all-star herb/spice, even if it does make your breath
smell. 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. (14)

A different review noted that aged garlic extract gave the most consistent results for cholesterol across the
board, although simply consuming half to one clove of garlic was also effective for reducing cholesterol.
(15)(16)

Notably, garlic needed to be consumed for longer than two months to take effect. (14)

TRIPHALA
Triphala is an ancient Ayurvedic herbal formula that is made
up of three dried and ground fruits: amla (Indian gooseberry),
bibhitaki, and haritaki.

Traditionally used as a digestive tonic, triphala has shown

significant cholesterol-reducing effects in studies, lowering both
total and LDL cholesterol. Amla extract has also been found to
lower LDL cholesterol on its own in patients with dyslipidemia
(elevated cholesterol/lipids). (17)(18)

For amla extract alone, the effective dose was 500 mg taken
twice daily for 12 weeks. The studies on triphala were not consistent on formulation or dosage, but the
generally recommended amount to start with is 500-1000 mg or ½-1 teaspoon daily.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 9

 PSYLLIUM HUSK
Psyllium husk comes from the seeds of the Plantago ovata
plant. High in fiber, psyllium is often used to maintain digestive
regularity and relieve occasional constipation, but it also
contains some superpowers for your heart.

More specifically, psyllium husk has been found to significantly

lower both total and LDL cholesterol levels in more than one
study. It can also reduce two related lipid markers known as
non-HDL cholesterol and ApoB— both risk factors for heart
disease. (19)(20)

From the studies conducted so far, a daily dose of around 10 mg of psyllium husk (divided into 2-3 smaller
doses) seems to be the ideal amount. However, to avoid overwhelming your digestive tract, you may
want to start with less and work your way up.

ARTICHOKE LEAF EXTRACT

Artichoke buds or hearts are a delicious and nutritious
vegetable, but it’s the leaves of the plant that have the biggest
impact on cholesterol.

They are rich in antioxidants (particularly polyphenols) and

contain a specific antioxidant known as luteolin that may
prevent cholesterol formation and/or absorption. (21)

It’s no surprise, then, that studies have consistently found

that taking artichoke leaf extract daily lowers both total and
LDL cholesterol levels. In fact, one study found that the extract
reduced total cholesterol by 18.5% and LDL cholesterol by 22.9%! (22)(23)

Effective doses of artichoke leaf extract ranged from 320-450 mg taken 2-4 times daily.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 10

 CORIANDER
Coriander is a spice that comes from the same plant as cilantro.
(Basically, cilantro refers to the leaves of the plant and coriander
refers to the seeds of the plant.) It has a peppery flavor and
contains high levels of antioxidants.

Interestingly enough, coriander seeds have been used to treat

both diabetes and high cholesterol in traditional medicine. So
far, modern studies have confirmed some of these benefits,
including an ability to significantly lower LDL cholesterol. (24)

Researchers have also found that the cholesterol-lowering and

antioxidant properties of coriander may be powerful enough to help ameliorate atherosclerosis. (25)

No specific dose for coriander has been recommended yet, but you can start with ½-1 teaspoon of the
spice daily or look for a standardized extract.

TOP HERBS AND SPICES FOR LOW HDL CHOLESTEROL

CLOVES
Cloves are one of the top antioxidant-rich spices you can have
in your diet. Their main active compound is known as eugenol,
which is thought to be the driving force behind many of the
health benefits of cloves.

Research has shown that both cloves and isolated eugenol

can significantly raise HDL cholesterol levels (and lower LDL
cholesterol, too!). One animal study even found the effects of
eugenol to be comparable to lovastatin, a common cholesterol
drug. (26)(27)

The effective dose in the study where HDL cholesterol increased was 500 mg of cloves taken daily for 3
months.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 11

 BEETS
Beets aren’t technically an herb or spice (they are, in fact, a
vegetable), but many people find it easiest to consume them in
supplement form (i.e., a powdered extract) because they don’t like
the taste or can’t eat enough beets to get their full health benefits.

There’s good reason to add a beet supplement to your diet if

your cholesterol needs a little work.

Not only can beets improve lipid profile as a whole (including

by lowering LDL cholesterol), they also specifically have been
found to raise HDL cholesterol levels. In fact, one study found
that beet leaves and stalks had positive effects on HDL cholesterol as well, making the whole plant
amazing for your heart! (28)(29)

Most studies on cholesterol have used beetroot juice, but you can get the equivalent (and then some)
from a concentrated beet extract/powder.

BASIL
Sweet basil is a favorite herb all around the world and used in
pizza, pesto, and numerous other recipes. There’s also another
type known as holy basil (or tulsi) that is used in traditional
medicine for longevity and stress relief.

Both types of basil are outstanding for cholesterol.

Sweet basil has shown an ability to lower LDL cholesterol,

increase HDL cholesterol, AND improve the overall LDL/HDL
ratio. Holy basil similarly lowers total and LDL cholesterol while
also improving the overall lipid profile and potentially raising
HDL cholesterol. (30)(31)(32)

Either type of basil can be taken in doses up to 2.5g per day. Holy basil is also commonly used as a liquid
extract.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 12

 FENUGREEK
Fenugreek is a clover-like herb that grows natively in the
Mediterranean, western Asia, and southern Europe. The seeds
of the plant have a sweet maple-syrup-like flavor and have
been used for culinary and medicinal purposes for hundreds
of years.

Modern research has found that fenugreek seeds are excellent

for cholesterol as a whole and particularly for raising HDL
cholesterol. They seem to be especially helpful for increasing
HDL levels in diabetic subjects, but successfully improved the
lipid profile in all relevant studies. (33)

A range of doses was used for these studies— anywhere from 5-30 grams. It’s best to start out lower (1-2
grams) and work your way up.

DANDELION
Despite being viewed as an annoying weed by many, dandelion
has had a firm place in traditional herbal medicine for thousands
of years. The leaves and roots are packed full of nutrients and
antioxidants and even the flowers are edible.

You might want to consider harvesting dandelion the next

time you see it because the leaves have shown an ability
to significantly increase HDL cholesterol (and lower LDL
cholesterol). They also appear to protect against the type of
oxidative stress that is linked to atherosclerosis. (34)

Dandelion root contains a type of soluble fiber known as inulin that may have positive effects on
cholesterol as well. (35)

No “dandelion dose” for cholesterol has been established, but you can easily find it as a supplement, tea,
liquid extract, etc. If you want to get fiber from dandelion, be sure to look for a whole-root supplement.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 13

 GINGER
Ginger is a spicy cousin of turmeric and 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.

As research has shown, ginger can be very beneficial for

cholesterol. It helps lower total and LDL cholesterol and can
increase HDL cholesterol with especially notable effects in
patients who started with poor cholesterol levels. (36)

Other studies indicate that ginger may also help to prevent

atherosclerosis. (37)

The effective dose for raising HDL cholesterol was 3g of powdered ginger per day divided into three doses.

BEST HERBS AND SPICES FOR HIGH

TRIGLYCERIDE LEVELS

GINSENG
Ginseng is a type of herb known as adaptogen that is commonly
used to help with stress and fatigue in traditional medicine.
Like so many other herbs, it’s incredibly rich in antioxidants,
particularly a powerful group known as ginsenosides.

Multiple studies have shown that Asian ginseng can significantly

decrease triglyceride levels, likely due to its antioxidant
potential. It can also decrease LDL cholesterol, raise HDL
cholesterol, and fight inflammation, making it a true heart
helper. (38)(39)

Most studies made use of ginseng extract. The doses varied, but effectiveness was usually seen in a range
of 2-6g per day. Also note that Asian ginseng was used by researchers rather than American ginseng.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 14

 CINNAMON
Cinnamon is making another appearance because it has proven
itself to be just as powerful for lowering triglyceride levels as it
is for lowering LDL cholesterol.

In one study that evaluated the effects of daily cinnamon

consumption on patients with type 2 diabetes, researchers
found that triglycerides dropped by as much as 23–30%,
depending on how much cinnamon was taken per day. (13)

A separate research review confirmed that cinnamon consistently

lowered blood triglycerides in about 13 different trials. (40)

The first study used capsules of cinnamon in doses of 1, 3, or 6g daily. The best results were seen with 6
g, but even the group that took only 1g had significant results.

CLOVES
Cloves are also making their second appearance in this report
due to their impressive effects on triglycerides.

If you remember, cloves are a top spice for improving cholesterol

because of their ability to raise HDL cholesterol levels and
lower LDL cholesterol. You can now view them as even more
outstanding for your heart because research has shown that
they lower triglycerides as well. (41)

Interestingly enough, one study on the triglyceride-lowering

ability of cloves found that triglycerides stayed lowered for at
least 10 days after the participants stopped taking the cloves, suggesting a long-lasting effect. (41)

The effective dose was as low as 1g per day, although some participants took up to 3g.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 15

 TURMERIC
Turmeric is truly a super-spice, although it’s important to
remember that curcumin (the main active compound in
turmeric) is responsible for most of its beneficial effects.

In this case, turmeric and curcumin possess an ability to

lower triglyceride levels as well as reduce LDL cholesterol and
potentially increase HDL cholesterol. This triglyceride-lowering
effect has been seen across at least 7 different studies. (9)(11)

Because curcumin is poorly absorbed by your body, it’s best

to take a standardized turmeric supplement that is fermented
or contains other ingredients (like ginger, another heart-boosting spice) to make the curcumin more
bioavailable.

Effective doses range from 15 mg taken 3 times a day to 60 mg taken three times a day.

DILL
Dill is an herb you might associate most with pickles, but
it’s much more than just a flavoring for food. The fluffy, thin
leaves of the plant are packed full of nutrients and flavonoid
antioxidants, and the seeds have a very similar nutritional
profile— with the addition of volatile oils.

Research on dill and triglycerides has been very impressive,

showing that it can significantly reduce triglyceride levels
with the greatest effects in hyperlipidemic patients and type 2
diabetics. (42)

In addition to lowering triglycerides, dill has also shown a powerful ability to lower total cholesterol
levels, even outperforming a common cholesterol medication (gemfibrozil) in one study. (43)

The exact dosage and preparation of dill was not noted in the studies, but you can try it in capsules or as
a liquid extract. Or simply add large amounts of dill to your food.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 16

 BLACK CUMIN
Black cumin (botanically known as Nigella sativa) is a little-known
superfood that has been used medicinally (and to flavor food)
since at least as far back as the ancient Egyptian civilization. The
dark-colored seeds can be left whole, powdered, or pressed to
make black cumin seed oil.

Black cumin has multiple documented health benefits, including

an ability to lower both triglycerides and LDL cholesterol. (44)

Research has shown that the powdered form “strongly

improves serum lipids” (i.e., triglycerides) and may also raise
HDL cholesterol levels. Black cumin seed oil, on the other hand,
proved to be the more powerful of the two for reducing total and LDL cholesterol. (44)(45)

Effective doses for the powder in studies range from 500 mg to 2 g. A typical dose for the oil is ½-1
teaspoon daily.

BEST HERBS AND SPICES FOR HIGH BLOOD PRESSURE

BEETS
As mentioned earlier, beets are not technically an herb or spice,
but they do function in much the same way when consumed as
a powdered supplement. (And they work better this way for
those who don’t like the taste of beets or can’t eat enough to
get their full health benefits.)

One truly incredible property of beets is their ability to help

lower blood pressure. (46)

Most researchers believe this is due to nitrates present in beets

that are converted to nitric oxide in your body. Nitric oxide has
vasodilatory effects, meaning it helps your blood vessels to widen or open, which causes blood pressure
to drop. (47)

Beetroot supplementation seems to have the biggest impact on systolic blood pressure, which is
important because it’s considered to be more of a risk factor for heart disease when raised than diastolic
blood pressure. (48)

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 17

 GINGER
Ginger root has shown itself to be a very helpful herb for blood
pressure in numerous studies. It can reduce both systolic and
diastolic blood pressure, and daily consumption of ginger
is linked to an overall lower risk of hypertension (high blood
pressure). (49)(50)

Researchers believe that the effects of ginger on blood pressure

come from the fact that it acts as a natural calcium blocker
and ACE inhibitor— both of which are types of blood pressure
medication in conventional form. (51)

Studies indicate that a daily dose of 2-4 g of ginger is most effective for lowering your risk of developing
high blood pressure.

GARLIC
Garlic is another superstar when it comes to blood pressure.
The powerful sulfur compounds present in the garlic cloves—
allicin, diallyl sulfide, etc.— have positive effects on blood flow
and may help to relax blood vessels, which both contribute to
lower blood pressure. (52)

In fact, one research review that looked at multiple studies on

garlic and blood pressure concluded that garlic supplements
can be as effective at reducing blood pressure as “first-line
standard anti-hypertensive medications,” which is quite a
statement! (53)

Most studies used aged garlic extract rather than raw garlic. Doses between 300-1500 mg have all been
found effective.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 18

 CINNAMON
The same spicy compounds in cinnamon that make it beneficial
for cholesterol and triglycerides can also help lower your blood
pressure.

As one research review of 9 separate studies determined,

cinnamon can reduce both systolic and diastolic blood
pressure by an average amount of 6.2 mm Hg and 3.9 mm Hg,
respectively. (54)

Other studies have confirmed these results and indicate that

cinnamon can be especially helpful for those with diabetes or
who have high blood pressure already. (55)(56)

Effective doses of cinnamon ranged from 500 mg to 2 g in the studies, but the best results were seen
when cinnamon was taken daily for at least 12 weeks.

CARDAMOM
Cardamom 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 compounds that
benefit blood pressure.

In one small study, adults with mild hypertension took

cardamom powder daily for three months. At the end of
this period, participants experienced a decrease in systolic,
diastolic, and mean blood pressure. They even reported feeling
better, too! (57)

The amount used in the study was 3 g of cardamom divided into two daily doses and taken for 12 weeks.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 19

 PARSLEY
Parsley is a bright and fresh herb packed full of nutrients
and beneficial plant compounds. As far as blood pressure is
concerned, parsley contains two specific groups of compounds
that can help: carotenoid antioxidants and nitrates.

Several studies have shown that carotenoid antioxidants

can significantly reduce blood pressure AND help with other
risk factors for heart disease like inflammation and high LDL
cholesterol. (58)

Nitrates (also found in beets) have a vasodilatory effect when

they are converted into nitric oxide within your body, which means that they lower blood pressure by
causing blood vessels to widen or open. (47)

Researchers have also found that parsley can act like a calcium channel blocker, which may give it even
more effectiveness for lowering blood pressure. (59)

There’s no recommended dose of parsley for blood pressure, but this is an herb better eaten fresh than
dried.

BEST OVERALL HERBS AND SPICES FOR YOUR HEART—

AND IMPROVING CIRCULATION

CINNAMON
When it comes to heart health, you could say that cinnamon
can do it all. After all, it has proven benefits for lowering
LDL cholesterol, lowering triglycerides, and reducing blood
pressure.

However, its heart-helping potential doesn’t stop there. Studies

have found that cinnamon can also improve circulation, which
is critical for keeping a healthy supply of blood flowing to (and
from) your heart. (60)

Plus, the main active compounds in cinnamon— cinnamaldehyde

and cinnamic acid— can reduce inflammation that puts a strain on your heart and also produce nitric oxide,
the molecule that acts as a vasodilator to relax blood vessels. (61)

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 20

 BEETS
Beets are without question another top overall choice for your
heart. They support healthy cholesterol, triglyceride levels, and
blood pressure and also contain nitrates that your body uses to
help relax blood vessels and improve circulation.

Beets are also an excellent source of folate (vitamin B9), which

is a nutrient linked to a lower risk of heart attack. (62)

In addition to these outstanding characteristics, beets are rich in

a group of antioxidants known as betalains that are responsible
for the deep red-purple coloring of the roots.

Betalains have been found to help protect against inflammation and oxidative stress linked to heart disease
and can improve multiple risk factors associated with atherosclerotic cardiovascular disease. (63)(64)

HAWTHORN
Hawthorn is a small tree in the rose family that produces deep
red berries. These berries have long been used in traditional
medicine, particularly for heart health (both emotional and
physical).

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. (65)(66)

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)! (67)

Hawthorn can also improve blood flow to the heart, making it truly incredible. (68)

Effective doses were usually in the range of 200-300 mg of hawthorn extract taken three times daily.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 21

 CAYENNE
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.
This helps to expand blood vessels by relaxing the tiny muscles
in blood vessel walls and allows blood to flow more freely. (69)

This vasodilatory effect has the added bonus of lowering blood

pressure, and researchers also believe that cayenne/capsaicin may reduce the buildup of plaque in your
arteries. (69)

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.

GREEN TEA
Green tea is without a doubt one of the healthiest beverages in
the world. It’s filled with numerous types of antioxidants but is
most notable for its high catechin content and the presence of
a “super-catechin” known as epigallocatechin-3-gallate (EGCG).

Studies have shown that catechins (and particularly EGCG)

have multiple heart-protective properties.

This includes an ability to protect LDL particles from oxidation

(LDL oxidation increases your risk of heart disease), improve
overall lipid profile, reduce vascular inflammation, and activate
endothelial nitric oxide (the vasodilatory molecule). (70)

It’s no wonder, then, that drinking green tea regularly is associated with as much as a 31% lower risk of
dying from heart disease! (71)

In this case, while green tea extracts are available, simply drinking tea daily is the best recipe for heart
health. Add in matcha if you want an extra antioxidant punch.

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 22

 BEAT HEART STRESSORS WITH
HERBS AND SPICES
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.

And though a healthy overall diet should be a top priority, you should also seriously consider
including one or more of the potent herbs and spices listed in this report. They contain
unique compounds not found in other foods that combat the “big three” heart stressors:
high blood pressure, imbalanced cholesterol, and high triglyceride levels.

If you can’t decide where to start first, head towards some of the biggest “superstars” like
cinnamon, beets, turmeric, and cloves.

YOUR HEART WILL TRULY APPRECIATE YOUR EFFORTS!

NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 23

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NATURE’S 30 MOST POTENT HERBS FOR YOUR HEART 25

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