Herbs for Heart Health
The human heart feels things the eyes cannot see, and knows what the mind cannot understand.
- Robert Valett
The heart is the main organ of the cardiovascular system; it supplies blood and oxygen throughout the body, carrying nutrients such as vitamins, minerals, proteins, and enzymes. The heart's primary function is to maintain blood pressure and heart rate. Poor lifestyle, diet, and sleep habits can affect the heart, causing heart disease, the leading cause of death in the U.S.
Common heart conditions include:
Congestive heart failure
Arrhythmia
Myocardial infarction (heart attacks)
Coronary artery disease (caused by high cholesterol)
TCM Heart
In Traditional Chinese Medicine (TCM), the heart is regarded as the "ruler/emperor of the body." Not only does the heart pump blood throughout the body, but it also helps regulate emotions. The heart houses the shen (spirit). A healthy shen manifests through peacefulness and healthy relationships; if the shen is disturbed, a person can experience anxiety, insomnia, worry, irritability, and loss of concentration and memory.
The Emotional Heart
We've all felt the "emotional heart" in some form, whether from worry, fear, joy, or happiness.
Emotions play a more significant role in cardiovascular health than one might think; if left unchecked, emotions can eventually manifest as physical diseases.
There are a variety of herbs and foods that can support the heart both physically and emotionally.
Herbal Allies for the Heart
Hawthorn (Crataegus spp.)
Hawthorn leaves, flowers, and berries are all said to contain cardiac toning properties. This cardiotonic herb has historically been used to support the heart by lowering blood pressure, improving circulation, and reducing LDL (also known as bad cholesterol).
The flower, leaves, and berries all have various levels of heart-supporting constituents such as bioflavonoids and proanthocyanidins. These constituents are rich in antioxidants, which help reduce inflammation.
For emotional support, hawthorn flowers can be prepared as a flower essence. Hawthorn flower essence helps to open the heart, especially when there is little self-love or someone is facing heartbreak, such as from a breakup. Energetically hawthorn can help open up the heart space for greater love and courage.
Hibiscus (Hibiscus sabdariffa)
Hibiscus is a bitter, cooling herb. Herbal bitters have an affinity for the heart and digestive system. Hibiscus flowers have been used traditionally in cases of hypertension, helping to lower blood pressure to normal levels. A 2016 study found that patients with stage 1 hypertension who drank two cups of hibiscus tea daily for a month saw a significant reduction in their blood pressure levels.
This flower may also help manage cholesterol and triglyceride levels. A study published in 2009, found that 60 patients with diabetes who drank hibiscus tea twice a day for a month found that their HDL levels (good cholesterol) increased and their LDL level decreased (bad cholesterol).
Emotionally hibiscus works to cool from the inside out, cooling a hot-tempered disposition, calming the nerves, and relieving stress. Promoting patience, joy, and flexibility.
Motherwort (Leonurus cardiaca)
Motherwort is a cardiovascular tonic. You will often find motherwort in formulas for high blood pressure or anxiety. This herb is great for people who experience heart palpitations caused by anxiety and high blood pressure due to stress. Its alkaloidal constituent leonurine, acts as a vasodilator, relaxing the heart muscle.
Emotionally, motherwort may be able to help those experiencing melancholy. Nicolas Culpeper, a 17th century herbalist, botanist, physician, and astrologer, once said “There is no better herb [motherwort] to drive melancholy vapors from the heart, to strengthen it and make the mind cheerful, blithe and merry.”
Rose (Rosa spp.)
Roses symbolize love; they open the heart space, calming heightened emotions. Rose petals are rich in antioxidants; specifically, an antioxidant called polyphenol. Polyphenols have been shown to reduce the risk of heart disease.
Ginseng (Panax ginseng)
Traditional Chinese Medicine practitioners have used ginseng for centuries to improve mood, reduce stress, lower blood sugar levels, relieve menopause symptoms, and reduce inflammation. Most recently, ginseng has been studied for its beneficial effects on heart health. One study showed that this plant can have positive effects on heart disease.
Ginseng produces ginsenosides; these constituents have been shown to reduce oxidation and platelet adhesion, as well as improve lipid profiles, and influence ion channels.
This root has also shown to reduce depression and anxiety tied to stress. Stress reduction is an important factor in maintaining overall health.
Mimosa (Albizia julibrissin)
The mimosa tree is known as "the tree of collective happiness". In TCM, it is used to calm a disturbed shen, making it an excellent herbal ally for those experiencing anxiety, depression, PTSD, insomnia, or any emotional trauma.
The bark and flowers are beneficial for reducing high cholesterol levels, its antioxidant compounds inhibit oxidation of LDL (bad cholesterol).
Tulsi aka Holy Basil (Ocimum tenuiflorum)
Tulsi is an adaptogen; adaptogens help the body "adapt" to mental and physical stress. Tulsi is also well regarded for its cardiovascular benefits, especially in helping to reduce high blood pressure and high lipid profiles.
Cat's Claw (Uncaria tomentose)
Cat's claw has been used for over 2,000 years by indigenous people in South and Central America. Some of its traditional uses include pain relief for osteoarthritis and rheumatoid arthritis, immune system booster, and may help lower high blood pressure. Cat’s claw contains hirsutine, a component that helps to lower blood pressure by acting like a calcium channel blocker, helping the blood to flow at a more normal rate.
This herb is full of antioxidants that help eliminate free radicals. The antioxidant epicatechin contributes in supporting the heart, reducing the risk of heart disease.
Oatstraw (Avena sativa)
Oatstraw is a nutritive tonic, this herbal ally is most widely known for its restorative and nourishing effect on the nervous system. This herb contains vitamins A, C, E, K, and B complex, and minerals like iron, calcium, magnesium, silica, and zinc.
Studies have shown that low levels of daily calcium intake have been linked to an increased risk of high blood pressure. One cup of oatstraw infusion contains up to 300mg of calcium.
Fenugreek (Trigonella foenum-graecum)
Fenugreek plants are native to South America, Asia, and the Middle East, its seeds have been used in TCM and Ayurveda for hundreds of years to aid digestion. Often overlooked are fenugreek’s benefits for the heart and the cardiovascular system. Studies show that fenugreek seeds can help to improve lipid profiles by lowering high levels of LDL and triglycerides.
Cordyceps (Cordyceps sinensis)
The medicinal mushroom has become increasingly popular over the past few years, especially as research begins to show the benefits mushrooms can have both mentally and physically. Cordyceps has traditionally been used to help regulate abnormal heartbeat (heart arrhythmia).
Foods for Heart Health
A healthy diet contributes to our overall health; putting the right (or wrong) foods into our bodies will reflect our state of health and energy. Garlic, artichokes, red rice yeast, cinnamon, turmeric, avocados, pistachios,and fiber can all help in maintaining heart health.
Garlic (Allium sativum)
Over the centuries, many cultures have used garlic to enhance the flavor of meals and for its medicinal properties. Garlic produces allicin and ajoene, two compounds that are beneficial for healthy blood circulation, as they help prevent the formation of blood clots.
Garlic has been widely studied and recognized for its positive effects on maintaining cardiovascular health, especially in diseases like hyperlipidemia, thrombosis, and hypertension.
Artichoke (Cynara cardunculus)
Artichokes have 7grams of fiber, getting your recommended daily fiber intake has been linked to a lower risk of heart disease. Artichokes are also rich in vitamins C, K, folate, and minerals like potassium, magnesium, calcium, and iron.
Red Rice Yeast
In Traditional Chinese Medicine, practitioners use red rice yeast to help improve digestion, blood circulation, and lower cholesterol. Its cholesterol-lowering effects have been attributed to the herb's high levels of monacolin K.
COQ10
COQ10 or Coenzyme Q10 is an antioxidant that is produced naturally by the body, protecting cells from damage. The highest concentrations are found in the heart, liver, and kidneys. It is often used as a supplement for people who are experiencing heart conditions, like heart disease and high blood pressure.
COQ10 can also be found in foods like beef liver, chicken heart, trout, mackerel, sardines, soybeans, pistachios, peanuts, and sesame seeds.
Cinnamon and Turmeric
Common household spices like turmeric and cinnamon can contribute to heart health. Cinnamon contains anti-inflammatory and antioxidant properties that may help reduce the risk of developing heart disease. Antioxidants help to fight oxidative stress and nitric oxide buildup that has been linked to contributing to heart disease. Turmeric is most widely known for its anti-inflammatory properties, inflammation has been linked to heart disease.
Meditation
Meditation provides an endless list of health benefits including, stress reduction, increased self-awareness, lower risk of depression, increased self-esteem, reduced anxiety, and it has also been studied for its effects on heart health.
Dr. John Denninger, director of research at the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital said "Not only can meditation improve how your heart functions, but a regular practice can enhance your outlook on life and motivate you to maintain many heart-healthy behaviors, like following a proper diet, getting adequate sleep, and keeping up regular exercise."