25 Most Potent FOOD, HERBS AND SPICES TO IMPROVE HEART HEALTH
All information contained in this publication is copyright NaturalHealth365Programs.com
All rights reserved. All information contained in this publication may not be copied, published, distributed, broadcast, posted on the internet, or otherwise used for any purpose whatsoever without the prior written consent of NaturalHealth365Programs.com which may be withheld in the sole and absolute discretion of NaturalHealth365Programs.com.
All persons doing so will be prosecuted within the fullest extent of the law.
This publication is for educational purposes only.
It is not intended as a substitute for the diagnosis, treatment and advice of a qualified licensed medical professional. The author, publisher and distributors of this publication assume no responsibility for how this material will be used. You should not use the information on this website for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment without first consulting your treating physician. The content of NaturalHealth365Programs.com has not been evaluated by the Food and Drug Administration.
To be clear, the author, publisher and distributors of this publication do not recommend any particular nutritional supplement or treatment protocol for any medical health condition or disease. Ultimately, it is up to you to work with a qualified, healthcare professional and make an informed decision.
ABOUT JONATHAN LANDSMAN
As the creator of NaturalHealth365 Programs, I’ve worked with some of the brightest minds in natural health and science. Having been in the health and fitness industry for over 35 years, I’ve produced over 500 health programs with over 300 of the finest integrative healthcare providers in the world.
Reaching millions of people, worldwide, I am committed to educating the public about the importance of eating a healthy, organic (non-GMO) diet; consuming high-quality nutritional supplements, as needed and participating in healthy lifestyle habits like, exercise, detoxification protocols and mind/ body work, on a regular basis.
A recent revelation by the American Heart Association has left many startled. It reveals that only one in five Americans enjoys optimal heart health1. This shocking statistic is based on the Life Essential 8 scoring system, a metric used to assess cardiovascular health. Derived from data collected through nationwide surveys involving over 23,000 participants from 2013 to 2018, the results expose that more than three-quarters of the U.S. population falls short of ideal heart health.
The statistics provide a sobering snapshot of the nation’s cardiovascular well-being. Heart disease can manifest in various ways, impacting individuals’ lives significantly. Symptoms may include chest pain or discomfort, shortness of breath, fatigue, and irregular heartbeats.
However, we cannot ignore the painful truth that the implications of heart disease extend beyond physical discomfort, affecting the overall quality of life for those impacted. Having to face the reality that you may no longer be able to engage in your favorite physical activities or that you are dealing with limitations in your daily routines is a challenging aspect of living with this condition. Importantly, heart disease can cast a shadow over your emotional well-being, influencing mood and contributing to a sense of vulnerability and uncertainty about the future.
But the good news is simple dietary changes can help lower the risk and improve heart health. You can take charge of your heart health by tapping into nature’s bounty by learning how to harness the power of foods, herbs, and spices. So, let’s embark on this path together, embracing the potential for a healthier and stronger heart.
Science-backed foods, herbs, and spices to improve your heart health
SUNFLOWER SEEDS
Sunflower seeds are virtually perfect snack food with a crunchy, pleasing texture and mildly sweet, buttery taste. They are packed with essential micronutrients and antioxidants and rich in natural plant oils that work together to ward off heart disease.
In addition to polyunsaturated linoleic acid, sunflower seeds contain oleic acid - a highly beneficial monounsaturated acid also found in heart-healthy treats like olives and avocados. In a study published in 2004 in Nutrition2 , omega-3 polyunsaturated acids, including oleic acid, decreased the risk of cardiovascular disease. Oleic acid also lowered LDL cholesterol while raising HDL cholesterol and decreased concentrations of vascular cell adhesion molecules, making cells less ‘sticky’ - reducing the risk of atherosclerosis, strokes, and blood clots.
A quarter-cup serving of sunflower seeds contains over 80 percent of the adult daily value of antioxidant and anti-inflammatory vitamin E, which helps protect against the oxidation of cholesterol, a major factor in heart disease. Sunflower seeds are also high in selenium, a terrific antioxidantespecially when taken with vitamin E. Sunflower seeds also offer healthy doses of magnesium, which regulates blood pressure, and niacin, which enhances high-density lipoproteins. Enjoy this wholesome snack for a heart-healthy boost.
WALNUTS
Researchers and nutritionists consistently hail nuts as a heart-healthy food, and walnuts top the list, showing a notable link between daily consumption and improved cardiovascular health. In the largest and longest trial of its kind, published in the Journal of the American College of Cardiology3, 600 healthy adults in their 60s and 70s incorporated 30 to 60
grams (approximately one to two ounces, or 7 to 14 walnuts) daily into their regular diet for two years.
The compelling results revealed a significant decrease in inflammation, with inflammatory markers in the blood reduced by over 11 percent in the walnut group. Among nuts, walnuts boast the highest content of desirable monounsaturated omega-3 fatty acids, known for lowering triglycerides and reducing atherosclerotic plaque. Each one-ounce serving of walnuts provides up to 2.5 grams of omega-3s in the form of alpha-linolenic acid, and research suggests that each gram consumed daily lowers the risk of heart disease-related mortality by an impressive 10 percent. So why not add walnuts to your daily diet for a delicious and heart-protective boost?
BEETS
Heart failure, a condition where the heart struggles to pump blood effectively, is closely tied to heart disease, often arising from underlying cardiovascular issues. It is a culmination of various heart-related problems that weaken the heart’s optimal function. Notably, heart failure symptoms can make exercise challenging, but inactivity worsens survival rates.
In one study4, only 25 percent of sedentary heart failure patients were alive two and a half years after hospital admission, compared to 75 percent of physically active patients. Recognizing that heart failure patients exhibit lower exercise efficiency, shortness of breath, and diminished peak oxygen uptake during exercise, researchers explored the potential benefits of dietary nitrates from beet juice.
A double-blind, placebo-controlled study published in the Journal of Cardiac Failure5 revealed that beet juice supplementation significantly increased
exercise duration, peak power, and peak oxygen uptake in heart failure patients. This improvement allowed participants to exercise longer without fatigue. Beyond enhancing exercise capacity, beet juice’s increased nitric oxide production helps dilate blood vessels, addressing high blood pressure - a crucial risk factor for heart attacks, heart failure, and stroke. Incorporating beet juice into the diet is a promising strategy to support heart health in the context of heart failure.
AMLA FRUIT
Amla fruit, also known as Indian gooseberry or Emblica officinalis, is a small, greenish-yellow fruit native to the Indian subcontinent. Due to its various health benefits, it has been a staple in traditional Ayurvedic medicine for centuries.
Research indicates that amla fruit extract can positively impact lipid levels and factors contributing to cardiovascular disease. In a clinical study published in BMC Complementary Medicine and Therapies6, administering 500 mg of amla extract twice daily decreased LDL cholesterol by 21.8%, triglycerides by 19.2%, and total cholesterol by 11.1%. Furthermore, improvements were seen in how blood vessel function, inflammation, and oxidative stress.
To incorporate amla into your routine, consider adding fresh amla to your diet, consuming amla supplements, or using amla powder in smoothies or recipes. These options offer convenient ways to reap the potential benefits of this nutritious fruit.
ARTICHOKES
Artichokes might seem a bit intimidating with their thorny exterior, especially if you haven’t cooked them before. However, they’re loaded with heartprotective antioxidant nutrients like rutin, gallic acid, cynarin, and quercetin, offering benefits that reduce the risk of liver disease and diabetes.
In a 2008 study7 involving 75 patients, consuming 1,280 mg of standardized artichoke leaf extract over 12 weeks showed a modest but noteworthy decrease in total cholesterol levels. The researchers concluded that
artichoke extracts exhibited a statistically significant 4.2% reduction in total cholesterol levels in this 12-week, double-blind study.
How do artichokes achieve this cholesterol-lowering effect? Scientists suggest that compounds in artichoke leaves, particularly cynarin, interfere with cholesterol production in the body. Additionally, luteolin, another phytonutrient, may also play a role in reducing cholesterol.
The best part is that artichokes are available year-round, with peak months being March, April, and May. So, the next time you encounter an artichoke, don’t let its appearance fool you – give it a try and savor a heart-healthy meal.
CITRUS FRUITS
Citrus fruits, with their vibrant flavors and refreshing zest, are not just delicious but also bring a burst of heart-protective benefits. Rich in vitamin C, fiber, and a medley of antioxidants, citrus fruits contribute to cardiovascular health in various ways.
In a study published in the European Journal of Epidemiology8, the regular consumption of citrus fruits was associated with a lower risk of cardiovascular diseases. The study highlighted the positive impact of citrus flavonoids on reducing blood pressure, improving lipid profiles, and enhancing overall heart health.
One notable citrus component, hesperidin, found in oranges and grapefruits, has been linked to improved endothelial function - a key factor in maintaining healthy blood vessels. Moreover, the antioxidant properties of citrus fruits help combat oxidative stress, which is often implicated in heart-related issues.
Whether you choose a juicy orange as a snack, squeeze fresh lemon into your water, or toss grapefruit segments into a salad, incorporating citrus fruits into your diet is simple and enjoyable. Citrus fruits can be a flavorful addition to smoothies, desserts, and savory dishes, offering a tasty and heart-healthy twist to your meals.
GARLIC + LEMON JUICE
Despite the pharmaceutical industry downplaying the efficacy of natural remedies, recent studies highlight the undeniable health benefits of lemon juice and garlic. Published in the International Journal of Preventive Medicine9, a simple combination of lemon juice and 20g of garlic daily demonstrated significant cholesterol reductions and improved blood pressure readings over an eight-week study with 112 individuals diagnosed with moderate hyperlipidemia.
Challenging conventional wisdom linking cholesterol to heart disease, emerging insights suggest that cardiovascular issues may stem from nutritional deficiencies, like low vitamin C levels, making arteries susceptible to free radical damage. This damage triggers plaque formation as a reparative response, emphasizing the crucial role of addressing nutritional needs for heart health.
Garlic, by itself, has historically stood out as a potent herb for circulation and heart health, supported by clinical and traditional research. Studies10,11 reveal garlic’s ability to regulate cholesterol, lower blood pressure, and reduce biomarkers associated with plaque build-up, showcasing its potential as a simple, natural remedy for proactive cardiovascular well-being.
CAYENNE PEPPER
Cayenne pepper’s fiery kick comes from capsaicin, a potent phytochemical with remarkable health benefits. Capsaicin is crucial in promoting blood flow by reducing blood pressure12 and triggering the release of nitric oxide and other vasodilators. These compounds effectively expand blood vessels, enhancing overall circulation to various tissues.
To harness its potential, consider incorporating cayenne pepper into your daily meals, from sprinkling it on salads to adding a pinch to soups or
stews. Additionally, you can create a simple cayenne pepper tea by mixing a dash of cayenne with warm water and honey. This easy infusion can be a tasty and healthful addition to your routine, helping to support blood flow, lower blood pressure, and enhance vascular health.
Moreover, the heat generated by capsaicin induces a thermogenic effect, promoting calorie burning and potentially aiding in weight management. Try incorporating cayenne pepper into morning smoothies or vegetable stir-fries to enhance taste and boost your metabolism. Whether used as a seasoning or enjoyed in beverages, cayenne pepper offers a versatile and accessible way to spice up your diet while promoting heart health.
POMEGRANATE
Results from an Israeli study13 suggest that Punica granatum, commonly known as pomegranate, not only slows the development of plaque in arteries but likely reduces existing buildup. The research focused on patients with narrowed carotid arteries due to atherosclerosis, emphasizing the significance of carotid arteries responsible for about 80% of blood flow to the brain.
Over a year, patients consuming pomegranate juice experienced a remarkable 35% reduction in the size of atherosclerotic lesions in the common carotid artery, contrasting with a 9% increase in the control group. Blood analysis revealed a 130% increase in antioxidant activity and a 21% drop in systolic blood pressure in the pomegranate group.
Pomegranate safeguards LDL cholesterol from harmful oxidation and inhibits the angiotensin-converting enzyme, reducing blood pressure. These findings suggest that daily 2-ounce supplementation of pomegranate juice could be a natural strategy to maintain healthy blood pressure levels, mimicking the action of certain blood pressure medications. With its various heart-supporting compounds, whether consumed as whole fruit, in juice, or as a supplement, pomegranate provides versatile ways to access its numerous health benefits.
ONIONS
Allium cepa, commonly known as onions, are an important source of flavonoid antioxidants14. These flavonoids contribute to heart health by promoting the dilation of arteries and veins when blood flow surges. These flavonoids play a crucial role in maintaining cardiovascular health. Additionally, onions possess anti-inflammatory properties that further enhance heart health by mitigating inflammation15 within veins and arteries, improving blood flow.
The flavonoids in onions, particularly quercetin, serve as potent antioxidants, protecting the cardiovascular system from oxidative stress. Quercetin has been associated with lowering blood pressure and reducing the risk of atherosclerosis, contributing to the heart’s overall health and circulatory system.
Incorporating onions into your diet, whether raw in salads, cooked in soups and stews, or as a flavorful addition to various dishes, offers a tasty and heart-healthy way to leverage their antioxidant and anti-inflammatory benefits.
CINNAMON
Cinnamon is renowned for its role as a stimulant herb that enhances circulation. As a vasodilator, it widens blood vessels, facilitating increased blood flow throughout the body. According to a meta-analysis16, short-term cinnamon administration significantly impacted patients with prediabetes and type-2 diabetes by reducing systolic and diastolic blood pressure by 5.39 mmHg and 2.6 mmHg, respectively.
Consistent with these findings, another meta-analysis17 of randomized controlled trials unveiled cinnamon’s blood pressure-lowering effects, benefiting individuals with hypertension by lowering both diastolic and systolic blood pressure. In a double-blind trial18 focusing on patients with stage-1 hypertension, cinnamon demonstrated a clinically moderate reduction in systolic blood pressure and showcased its ability to improve blood lipid profiles, including cholesterol levels.
To incorporate cinnamon into your diet for cardiovascular benefits, consider adding a sprinkle to your morning coffee or oatmeal. Additionally, infuse cinnamon into your favorite smoothies or raw yogurt for a tasty twist. Experiment with incorporating it into baked goods like muffins, pancakes, or even savory dishes, bringing both warmth and potential health advantages to your meals.
AVOCADO
With their rich, creamy texture, avocados go beyond mere deliciousness, offering a wealth of health benefits. Packed with carotenoids, vitamins, minerals, phenolics, and fatty acids, avocados contribute to heart health, diabetes prevention, blood clot prevention, artery health, weight management, and overall heart protection.
A recent study19 published in the Journal of the American Heart Association found that people who made avocados a dietary staple had a lower risk of heart disease compared to infrequent avocado consumers. Even more exciting was the discovery that swapping avocados for fatty alternatives like butter, cheese, and processed meats was linked to a reduced risk of cardiovascular disease.
Analyzing data from the Nurses’ Health Study and the Health Professionals Follow-Up Study over three decades, researchers found that those enjoying at least two weekly servings of avocados had a 16% lower risk of cardiovascular disease and a 21% lower risk of coronary heart disease.
To incorporate avocados into your diet for heart health benefits, add slices to salads, spread mashed avocado on whole-grain toast, or blend into smoothies - delicious and nutritious options supporting cardiovascular health.
TURMERIC
Turmeric is another herb known for enhancing circulation, acting as a stimulant to widen blood vessels without causing increased pressure. A study published in Pharmacological Research20 involving 734 individuals with high blood pressure highlighted turmeric’s ability to reduce systolic blood pressure over extended periods of administration. Interestingly, when administered independently, curcumin, a key compound in turmeric, did not exhibit significant effects on blood pressure levels.
Furthermore, a placebo-controlled trial21 spanning 12 weeks revealed promising outcomes for curcumin supplementation (500mg) in reducing arterial stiffness among individuals with metabolic syndrome. Additionally, curcumin supplementation supported effective weight management.
To incorporate turmeric into your diet and reap its cardiovascular benefits, add it to dishes, sprinkle it into smoothies, or opt for turmeric supplements under appropriate guidance from your holistic doctor. A popular and delicious way to enjoy turmeric is by preparing golden milk, a soothing beverage that combines turmeric with other healthful ingredients like ground cinnamon, black pepper, and honey. This traditional recipe tastes amazing and also sweetens the overall heart health benefits of turmeric.
LEAFY GREENS
Did you know that the leafy greens on your plate, like spinach and collard greens, might hold the key to supporting a healthy heart? Packed with nitrates, these greens offer more than just a burst of color to your meals - they contribute to the production of nitric oxide, a powerful vasodilator. Nitric oxide helps widen your blood vessels, promoting optimal blood flow and enhancing cardiovascular health.
Delving into the specifics, spinach appears to be a nitrate-rich superstar, playing a vital role in the nitric oxide pathway. By converting these nitrates into nitric oxide, spinach aids in vasodilation, regulating blood pressure and promoting a heart-healthy environment. Collard greens, too, join the ranks of heart-friendly greens, leveraging their abundance of nitrates to support the nitric oxide pathway and contribute to heart health.
Research backs up the impact of nitrate-rich vegetables such as Chinese cabbage and spinach on blood pressure. In one study22, individuals eating a traditional Japanese diet enriched with nitrate-packed veggies showed lower blood pressure levels, emphasizing the heart-boosting potential of including diverse leafy greens in their meals.
TOMATOES
Tomatoes offer more than just a burst of flavor to your plate. These juicy red gems harbor the potential to reduce the activity of angiotensin-converting enzyme (ACE), a key player in blood pressure regulation. ACE’s tendency to constrict blood vessels is a double-edged sword - it aids in controlling blood pressure, but excessive activity can lead to vessel constriction.
Tomatoes bring a natural remedy to this scenario. Rich in compounds that have been studied for their effects on ACE, tomatoes exhibit the ability to modulate the enzyme’s activity. Test tube research23 suggests that tomato extract operates in a manner reminiscent of ACE-inhibiting drugs, promoting the dilation of blood vessels and enhancing overall blood flow.
This heart-healthy potential showcases tomatoes as more than just a delightful addition to salads and sauces - they stand as culinary contributors to cardiovascular health. So, whether sliced, diced, or blended into a savory sauce, tomatoes offer a flavorful way to nurture your heart and promote optimal blood circulation.
BLUEBERRIES
Indulging in the vibrant hues and sweet flavors of blueberries can be a delightful strategy for enhancing heart health, as suggested by a study24 published in The American Journal of Clinical Nutrition. In this research, 115 overweight and obese adults grappling with metabolic syndrome were assigned to one of three groups. Group 1 savored a daily dose of 1 cup (150 g) of blueberries, Group 2 relished 1/2 a cup (75 g), while Group 3 received a placebo.
Remarkably, participants maintained an impressive 94.1% compliance with their assigned food intake over a span of six months.
The findings revealed that the group consuming a full cup of blueberries daily experienced noteworthy improvements in cholesterol levels, blood vessel function, and the underlying activity of nitric oxide - a pivotal player in vessel relaxation and blood pressure regulation. Notably, the study underscores the potency of a higher blueberry intake in promoting cardiovascular well-being.
Additionally, other research25 has highlighted the broader benefits of berries, showcasing their potential to lower blood pressure, heart rate, platelet aggregation, and inflammatory markers while enhancing artery dilation. Embracing the berry bounty appears to be a flavorful and healthful strategy for nurturing your heart.
GINGER
Ginger has been celebrated for its extensive role in traditional medicine across India and China for millennia. Although most renowned for its digestive support, it also benefits heart health. Scientific investigations, spanning human and animal studies, highlight ginger’s efficacy in reducing high blood pressure, a key factor negatively impacting blood flow.
A study published in Nutrition26 involving 4,628 participants revealed compelling insights into ginger’s cardiovascular benefits. Those who consistently consumed higher quantities of ginger, ranging from 2 to 4 grams daily, had the lowest risk of developing high blood pressure. These findings highlight the potential of ginger to play a role in maintaining healthy blood pressure levels and promoting optimal blood flow.
As an accessible and versatile spice, ginger has various culinary applications. Whether through cooking, teas, or smoothies, ginger provides a flavorful and heart-healthy addition. Starting your day with a warm concoction of hot water, ginger, and lemon is a wonderful way
to incorporate this spice into your routine, aligning with its time-tested reputation in traditional medicine.
WHOLE GRAINS
Whole grains are nutritional powerhouses, offering a spectrum of essential nutrients, including fiber, vitamins, and minerals. Beyond their culinary appeal, these grains are essential in promoting cardiovascular health thanks to their positive effect on cholesterol levels, body weight, and blood pressure.
The nutritional profile of whole grains is diverse, encompassing vital nutrients like Vitamin A, B vitamins (thiamin, riboflavin, niacin, pyridoxine, folate), Vitamin E, iron, magnesium, phosphorus, and selenium. This rich composition contributes to many health benefits, including regulating cholesterol levels, blood pressure, insulin levels, and body weight. Extensive research27 indicates that a diet rich in high-fiber foods, particularly whole grains, correlates with a diminished risk of heart and vascular diseases, stroke, type 2 diabetes, and colorectal cancer.
Make a heart-smart choice by embracing a diet rich in organic whole grains. From brown rice to quinoa and whole-wheat bread, these choices enhance your nutrition and contribute to heart health.
NATTOKINASE
Nattokinase, derived from the traditional Japanese soy product natto, is an enzyme with potential benefits for circulatory health. Evidence suggests that this enzyme aids in breaking down fibrin and sturdy protein chains in arteries, contributing to healthy circulation and blood pressure regulation.
In a placebo-controlled trial28, participants with hypertension were administered a daily dose of 2,000 fibrinolytic units (fu) of nattokinase. The results demonstrated a significant reduction in blood pressure, with a decrease of -5.55 mmHg in systolic blood pressure and a -2.84 mmHg decrease in diastolic blood pressure within the nattokinase group.
Another placebo-controlled trial investigated the impact of 100mg of
nattokinase over 8 weeks on individuals with hypertension. The findings revealed an average reduction of approximately 5% in diastolic blood pressure within the nattokinase group. These studies highlight the potential of nattokinase as a natural agent supporting cardiovascular health, particularly in blood pressure management.
Although natto may not be as widely available as other soy products in many parts of the world, you can find it in Asian grocery stores, health food stores, or online retailers specializing in Japanese or Asian products. It’s important to note that natto has a strong flavor that might take some getting used to, and its smell can be pungent. However, its nutritional benefits, including the presence of nattokinase, make it a worthwhile addition to a heart-healthy diet.
HIBISCUS
Hibiscus, recognized for its vibrant flowers, has its roots in traditional medicine and cultural practices. Researchers are now exploring its potential heart health benefits. In scientific reviews29, hibiscus demonstrated its potential by contributing to a significant reduction in both systolic (the top number) and diastolic (the bottom number) blood pressure. Studies indicate an average drop of -7.58 mmHg in systolic and -3.53 mmHg in diastolic blood pressure.
In another clinical trial30 involving adults with mild hypertension and placebo control, the consumption of hibiscus tea (3 servings of 240 mL per day) significantly reduced blood pressure. Over six weeks, the tea demonstrated the ability to decrease systolic blood pressure by 7.2 mmHg.
You can easily incorporate hibiscus into your daily routine by brewing a cup of hibiscus tea or adding hibiscus extract to your favorite beverages. Try infusing hibiscus into cold or hot drinks, such as iced tea, herbal blends, or fruit-infused water. Enjoy the vibrant flavor while reaping the heart health benefits of this botanical gem.
ASIAN GINSENG
Originating predominantly from the mountainous regions of East Asia, Panax Ginseng, commonly known as Asian Ginseng, stands out for its adaptogenic prowess. Cultivated primarily in countries like China and Korea, this herb has been a staple in traditional medicine for centuries.
Renowned for its versatility, Asian Ginseng finds its most prominent use in supporting circulatory health. Research31 suggests that the herb’s adaptogenic properties extend to regulating blood pressure levels, positioning it as a natural remedy for optimizing circulation.
At the heart of Panax Ginseng’s circulatory benefits is ginsenoside Rg3, a potent bioactive compound known for its ability to normalize blood pressure. By easing tension in blood vessel walls, Asian Ginseng contributes to a reduction in systolic blood pressure, as evidenced in a clinical study32 involving participants with hypertension.
Explore supplements or enjoy a comforting cup of ginseng tea to reap its heart-nourishing benefits. This herbal powerhouse, deeply rooted in cultural practices, offers a natural and effective way to improve your circulatory health.
RED CLOVER
Red Clover (Trifolium pratense), harvested in various regions, including Europe, Asia, and North America, is renowned for its potential to support the needs of menopausal and post-menopausal women dealing with low estrogen levels.
In a clinical trial published in Gynecological Endocrinology33 involving 60 post-menopausal women, the administration of 80mg of red clover
isoflavones resulted in significant reductions in both total cholesterol and LDL cholesterol levels compared to the placebo group.
To assess the cardio-protective effects of red clover on both men and postmenopausal women, a clinical study34 found that red clover isoflavone supplementation contributed to improved arterial circulation by reducing arterial stiffness and total vascular resistance.
Additional research35 suggests that red clover isoflavone supplementation may positively impact blood pressure, lowering both systolic and diastolic levels. To tap into its healing potential, try red clover through herbal teas, tinctures, or dietary supplements under proper guidance from your holistic healthcare professional.
LEMON BALM
Melissa officinalis, commonly known as lemon balm, is another important herb for circulatory health, backed by research highlighting its impact on cholesterol levels and blood pressure.
In a 12-week clinical trial36 involving subjects with type-2 diabetes, 700mg of lemon balm extract per day demonstrated significant improvements in cardiovascular and circulatory biomarkers. This included enhanced HDL cholesterol, reduced systolic blood pressure, and improved fasting blood sugar levels, HbA1c, and triglycerides.
Another trial37 found that lemon balm lowered systolic and diastolic blood pressure, reflecting a more than 10% decrease. Additionally, lemon balm has been recognized for its calming properties, as shown in a study38 on individuals with benign heart palpitations. The extract reduced palpitation frequency and overall anxiety levels, with subjects taking 500mg of lemon balm extract twice daily.
Adding lemon balm to your lifestyle for circulatory support can be as simple as enjoying it in supplements or as part of your balanced, organic diet. Growing lemon balm at home is easy, and you can easily use it in teas or as a culinary herb to enhance the flavor of various dishes.
MOTHERWORT
Motherwort, scientifically known as Leonurus cardiaca, is a remarkable herb that enhances circulation by improving blood flow. In traditional Chinese herbal medicine, motherwort is recognized for its properties that may help reduce blood pressure and lower heart rate39. Research40 on leonurine, a key component of motherwort, shows promise in lowering cholesterol levels and triglyceride fatty acids, offering potential benefits for individuals with atherosclerosis.
The European Medicines Agency41 recommends motherwort for treating heart and blood system conditions, suggesting a motherwort tincture for various hypertension cases and functional heart disorders.
If you want to incorporate motherwort into your health routine, it is best to work with an herbalist, purchase a pre-made tincture from a reputable source, or seek guidance from a holistic healthcare professional. It’s crucial to note that motherwort has the potential to interact with warfarin, a blood clot prevention medication, enhancing its effects and possibly increasing the risk of bleeding.
FLAXSEED
The belief that all plants contribute equally to health is outdated; the quality of plant compounds matters. Flaxseed stands out for its unique composition, with 72% polyunsaturated fatty acids, predominantly omega3s, setting it apart in the plant world. Its exceptional omega-3/omega-6 ratio provides cardiovascular benefits, lowering LDL cholesterol and blood pressure.
Linolenic acid, a key component, converts into DHA and EPA, further reducing cardiovascular risks42. Flaxseed’s lignans, potent antioxidants and anti-inflammatories, exhibit weak estrogenic action, potentially
reducing cardiovascular event risks. Integrating flaxseed into dietary habits can overcome the low linolenic acid and lignans intake, improving cardiovascular health.
Studies43 indicate flaxseed’s efficacy in lowering blood pressure and LDL cholesterol, with potential complementary benefits to long-chain omega3s from fish. Practical advice includes a daily intake of 2.2 g of linolenic acid, achievable with one tablespoon of ground flaxseed. Grinding enhances absorption, and the seeds, with a nutty flavor, can elevate cereals, yogurts, and smoothies or serve as a salad topping. Recognizing flaxseed’s distinctive composition makes it a valuable addition for enhanced cardiovascular protection within a balanced plant-rich diet.
One final note: When we’re talking about the “most potent” foods, herbs and spices … try to purchase organic options, as often as possible, to avoid unwanted chemicals.
Click the images below to learn more about our quality online health programs available today.
Each one of these programs can be viewed online from any computer or mobile device.
Most importantly - as you watch these programs – you’ll discover the best ways to safely detoxify the body, regenerate healthy cells and greatly improve immune system function.
Don’t wait until you experience a serious health crisis. Educate yourself today about the best ways to avoid becoming a medical statistic. The rewards are worth the effort.
REFERENCES
1. https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.122.060911
2. https://pubmed.ncbi.nlm.nih.gov/15165614/
3. https://www.sciencedirect.com/science/article/pii/S0735109720371928
4. https://www.lifeextension.com/protocols/heart-circulatory/congestive-heart-failure
5. https://onlinejcf.com/article/S1071-9164(17)31188-0/fulltext
6. https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-0192509-5
7. https://www.tandfonline.com/doi/abs/10.3109/09637486.2012.700920
8. https://pubmed.ncbi.nlm.nih.gov/26076918/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4977979/
10. https://pubmed.ncbi.nlm.nih.gov/2083170/
11. https://pubmed.ncbi.nlm.nih.gov/24976429/
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4893589/
13. https://pubmed.ncbi.nlm.nih.gov/15158307/
14. https://pubmed.ncbi.nlm.nih.gov/31893634/
15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7919894/
16. https://pubmed.ncbi.nlm.nih.gov/23867208/
17. https://pubmed.ncbi.nlm.nih.gov/31617744/
18. https://pubmed.ncbi.nlm.nih.gov/33628723/
19. https://www.ahajournals.org/doi/full/10.1161/JAHA.121.024014
20. https://pubmed.ncbi.nlm.nih.gov/31647981/
21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9007706/
22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4729801/
23. https://pubmed.ncbi.nlm.nih.gov/26840280/
24. https://scientificdiet.org/2022/08/blueberries-strongly-benefit-people-with-metabolicsyndrome/
25. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5187532/
26. https://pubmed.ncbi.nlm.nih.gov/28336112/
27. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/wholegrains-refined-grains-and-dietary-fiber
28. https://pubmed.ncbi.nlm.nih.gov/18971533/
29. https://pubmed.ncbi.nlm.nih.gov/25875025/
30. https://pubmed.ncbi.nlm.nih.gov/20018807/
31. http://koreascience.or.kr/article/JAKO201305759635002.page
32. https://pubmed.ncbi.nlm.nih.gov/9799972/
33. https://pubmed.ncbi.nlm.nih.gov/19031218/
34. https://pubmed.ncbi.nlm.nih.gov/12714433/
35. https://pubmed.ncbi.nlm.nih.gov/12940870/
36. https://pubmed.ncbi.nlm.nih.gov/30548118/
37. https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7251
38. https://pubmed.ncbi.nlm.nih.gov/25680840/
39. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294366/
40. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7882174/
41. https://www.ema.europa.eu/en/documents/herbal-report/final-assessment-reportleonurus-cardiaca-l-herba_en.pdf
42. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989356/
43. https://journals.physiology.org/doi/full/10.1152/ajpheart.00400.2017