Over 50? Don’t Overlook These 10 Herbs
If you’re over 50, you’ve probably heard your doctor talk about blood pressure more than once.
That’s because blood pressure tends to become more important with age. Keeping it in a healthy range can help protect your heart, brain, kidneys, and blood vessels.
Medication may be part of the answer for many people. So are regular exercise, a heart-healthy diet, maintaining a healthy weight, getting enough sleep, managing stress, and watching your sodium intake. Current American Heart Association guidance recommends these lifestyle measures as an important part of managing high blood pressure.
But there’s another simple step you can take: pay attention to what you put on your food.
Some herbs and spices contain plant compounds that may help support healthy blood pressure. The research is stronger for some than others, and many studies have been small or have used concentrated extracts rather than ordinary amounts used in cooking.
Here are 10 worth knowing about.
1. Cinnamon
That familiar spice in your oatmeal or morning coffee may offer more than flavor.
Research has found that cinnamon may help blood vessels relax, potentially supporting healthier blood pressure. One review of nine studies involving 641 people found reductions in both systolic and diastolic blood pressure among people taking cinnamon, although the evidence is not strong enough to consider cinnamon a treatment for hypertension.
Easy way to use it: Sprinkle cinnamon on oatmeal, yogurt, apples, or whole-grain toast.
One important point: Adding cinnamon to food is very different from taking a concentrated supplement. If you're considering supplements, talk with your healthcare professional first.
2. Celery Seed
Celery seed isn't as famous as garlic or cinnamon, but researchers are interested in its possible effects on blood pressure.
A small study involving 52 people found that a celery-seed extract was associated with lower blood pressure after four weeks. Researchers have proposed several possible explanations, including effects on blood vessels.
The catch? The human evidence is still limited.
Easy way to use it: Add a small amount of celery seed to soups, stews, salads, or homemade seasoning blends.
3. Cardamom
Cardamom has a distinctive warm, slightly sweet flavor and is commonly used in Indian and Middle Eastern cooking.
Some research suggests cardamom may help support healthy blood pressure, possibly because of its antioxidant and other plant compounds. Research has also explored potential benefits involving cholesterol, triglycerides, weight, and blood-sugar regulation.
Easy way to use it: Add a little ground cardamom to oatmeal, coffee, tea, yogurt, or baked goods.
4. Garlic
Garlic may be one of the more promising choices on this list.
Garlic contains a sulfur-containing compound called allicin. Research has found that garlic preparations may help blood vessels relax and may improve blood flow.
A review of 12 studies involving more than 550 people with high blood pressure found that garlic supplementation was associated with meaningful reductions in both systolic and diastolic blood pressure.
That doesn't mean garlic replaces blood-pressure medicine. But it is an easy food to include in an overall heart-healthy diet.
Easy way to use it: Add fresh garlic to vegetables, soups, beans, fish, chicken, pasta, or salad dressings.
5. Basil
Fresh basil is best known for adding flavor to Italian dishes, but it also contains plant compounds that researchers are studying for possible cardiovascular benefits.
Some of the evidence comes from animal studies rather than human trials, so it's too early to say exactly how much basil might affect blood pressure in people.
Still, there's little downside to using fresh basil in place of extra salt.
Easy way to use it: Toss fresh basil into salads, tomato sauce, eggs, sandwiches, or pasta dishes.
6. Parsley
Don't think of parsley as just a decoration on your plate.
Parsley contains vitamin C, carotenoids, and other plant compounds. Some research has linked carotenoid intake with lower blood pressure, while animal studies suggest parsley compounds may affect blood-vessel relaxation.
However, direct human research on parsley itself is limited.
Easy way to use it: Add chopped parsley to potatoes, soups, salads, fish, chicken, beans, or grain dishes.
7. Thyme
This little herb packs plenty of flavor.
Thyme contains several plant compounds, including rosmarinic acid. Animal research suggests some of these compounds may help blood vessels relax and may affect pathways involved in blood pressure regulation.
But again, human research is limited.
Easy way to use it: Season chicken, fish, roasted vegetables, beans, soups, and stews with thyme instead of relying heavily on salt.
8. Ginger
Ginger has been used for centuries and is probably best known for helping with nausea and digestive discomfort.
Research has also explored ginger's potential effects on circulation and blood pressure. Some evidence suggests it may have blood-pressure-lowering properties, although more high-quality human research is needed.
Easy way to use it: Add fresh grated ginger to stir-fries, soups, oatmeal, smoothies, or tea.
9. Chinese Cat's Claw
This herb is less familiar to most Americans.
Chinese cat's claw, also called Gou-Teng, has a long history of use in traditional Chinese medicine. Laboratory and animal research suggests some of its compounds may help blood vessels relax.
However, human evidence remains limited, so this isn't an herb I'd recommend casually adding as a supplement.
In fact, the NIH notes that cat's claw may interact with blood-pressure medicines and certain blood-thinning or antiplatelet drugs.
If you take prescription medication, speak with your doctor or pharmacist before using it.
10. Bacopa Monnieri
Bacopa monnieri, sometimes called brahmi, is an herb traditionally used in Ayurvedic medicine.
Researchers have found promising results in animal studies, including effects that may help blood vessels relax. But scientists still don't know whether those findings translate into meaningful blood-pressure benefits for people.
For that reason, bacopa is best viewed as an area of ongoing research—not a proven treatment for high blood pressure.
The Most Important Thing to Remember After 50
It's tempting to see the word "natural" and assume something is automatically safe.
That's not always the case.
Herbal supplements can interact with prescription and over-the-counter medicines. The NIH warns that some supplements can make medications work too strongly, make them less effective, or cause other harmful interactions.
This matters particularly if you take several medications, which becomes more common as we get older.
Before starting an herbal supplement, show the bottle or ingredient list to your doctor or pharmacist.
And never stop taking a prescribed blood-pressure medicine because you've started using an herb or supplement. The American Heart Association specifically advises people with high blood pressure to follow their treatment plan and consult a healthcare professional before using supplements.
What About Using Herbs in Food?
This is where the good news gets simpler.
You don't necessarily need capsules, extracts, powders, or expensive "blood pressure" supplements to benefit from herbs.
Try using garlic, basil, parsley, thyme, ginger, cinnamon, cardamom, and other flavorful herbs and spices to make healthy foods taste better.
That can make it easier to cut back on salt—a particularly useful strategy for blood-pressure management.
And remember: research on herbs and supplements generally shows much smaller and less certain effects than proven blood-pressure medications and lifestyle changes.
A Better Approach to Blood Pressure
Think of herbs as supporting players, not the star of the show.
For adults over 50, the bigger picture matters:
Eat more vegetables, fruits, whole grains, beans, nuts, and other minimally processed foods.
Cut back on excess sodium.
Get regular physical activity.
Maintain a healthy weight when possible.
Limit alcohol.
Don't smoke.
Take prescribed medications as directed.
Check your blood pressure regularly.
Talk with your healthcare team about supplements before taking them.
These steps have much stronger support for protecting your heart and lowering blood-pressure risk than relying on any single herb.
The Bottom Line
Several herbs and spices—including garlic, cinnamon, ginger, cardamom, basil, parsley, thyme, and celery seed—show promise for supporting healthier blood pressure.
But "promising" isn't the same as "proven."
If you're over 50 and taking medication, especially blood thinners or blood-pressure drugs, check with your doctor or pharmacist before starting concentrated herbal supplements.
Some herbs can interact with medications, and the safety of many supplements hasn't been thoroughly studied.
For everyday cooking, however, adding more herbs and spices is a simple way to make nutritious foods more flavorful—and potentially use less salt along the way.
