Heart-Healthy Herbs

There are many herbs that benefit the heart and circulatory system, including many of the herbs
listed in other chapters. For now, we’ll focus on three herbs. All are right in your own kitchen.
Garlic, cayenne, and ginger are inexpensive and easily obtained seasonings packed with hearthealthy
nutrients.

Garlic (Allium sativa)
Scientists have extensively studied garlic over the last four decades. It lowers the risk of heart
disease, helps to reduce LDL cholesterol, and to increase HDL cholesterol. Garlic can also
help to reduce triglycerides. Did you know that garlic reduces blood pressure and is helpful in
the prevention of the hardening of the arteries called atherosclerosis?
Garlic helps keep the blood flowing freely throughout the peripheral circulatory system. Some
people have leg cramps due to poor circulation in the legs, and garlic can be helpful in
preventing this painful condition.
A clove of garlic daily is beneficial for heart health. Garlic provides multiple health benefits,
including mood-regulating functions, improving the flow of bile, and hormone production. It
can also help to expel pinworms. Because it’s metabolized partially by the respiratory system,
garlic is especially beneficial for respiratory ills. It’s rich in antioxidants, iodine, and sulfur.
Blood clots can cause a lot of problems in the body. For example, when a blood clot lodges in
the brain, a stroke can occur. When blood clots lodge in the heart, a heart attack can result.
Yet, if you consume a substance such as garlic on a regular basis, then you’re preventing the
formation of these blood clots. Can you see how this lowly herb can be a powerful medicine?
Garlic’s relatives, such as onions, shallots, leeks, and chives, all contain similar constituents,
but to a lesser degree. Garlic has been a popular folk medicine for centuries. In some
societies, garlic was worn around the neck to fight off evil and disease. In fact, the disease part
of the tradition actually worked! One of the keys to this is allicin, a natural antibiotic that’s
found in garlic.

Garlic is best used fresh or lightly cooked. For people who don’t like to eat garlic, try putting
the garlic pieces between your toes overnight with the help of a sock. The healing properties of
garlic are quickly absorbed through the skin. You’ll be able to tell that it’s working because
the person will exhale garlic breath.
If you’re afraid of having garlic breath, you can find commercially available odor-free
supplements. Check with your health care provider before you start increasing your intake of
garlic if you’re on blood thinners or a surgery is planned, as garlic possesses anticoagulant
characteristics.

Ginger (Zingiber officinale)
Ginger is one of my favorite herbs. Who knew that gingerbread cookies could be healthy when
real ginger is used?
Fresh ginger and dried ginger both have medicinal properties; however, fresh ginger is the
most potent. If you aren’t going to use fresh ginger in great quantities, keep it in the freezer.
Have you ever had candied ginger? It’s available for purchase at health food stores. When I
was a nurse at a student health center, I used to keep some in a jar—the students would stop by
and eat some if they had upset stomachs or stuffed-up heads. It’s very tasty.
Ginger is considered a stimulating herb: it gets the blood flowing. This prevents blood clots
from forming and aids the functioning of the heart. This action also reduces high blood
pressure.
Ginger is also a warming herb. It’s been studied for use with nausea associated with pregnancy
and chemotherapy, and it works for any sort of nausea and motion sickness.
Ginger benefits the entire body, but it has particular affinity for the circulatory, respiratory,
reproductive, and digestive systems. It can relieve cramps, and it’s even been used to treat
osteoarthritis.
I use ginger in many blends. Ginger and other stimulant herbs serve to activate and potentiate
the healing effects of the other herbs that they are blended with. Ginger is especially useful
because of its flavor, which can mask the taste of less palatable herbs.
You can grow a ginger plant in a pot by covering a 1-1/2-inch piece of a root of ginger with
soil and watering well.

Cayenne (Capsicum frutescens, Capsicum annuum, and others)
Fiery cayenne pepper is the ultimate warming herb. It increases the strength of the heart’s
contraction without increasing blood pressure. It may help prevent heart attacks, and it lowers
cholesterol. It also has antispasmodic, antibacterial, and astringent properties. Cayenne
prevents platelets from clumping and causing harmful blood clots.
Cayenne has been used externally and internally to relieve cluster headaches, nerve pain, and
joint pain. It’s also used as an antiseptic wash.
Cayenne is a rich source of vitamin C, which benefits digestion. You can use it topically to
treat nerve pain. You should feel a warmth in the joints after applying the topical cayenne, but
it might take a couple weeks for long-term benefit, so give it some time.
Cayenne can relieve pain associated with herpes infections, including shingles. It has also
been used to treat psoriasis, osteoarthritis, and diabetic neuropathy.
Use cayenne with care, as it is very hot. Opt for the lower strength cayenne peppers at first,
and only proceed to the higher strength formulas after you’re used to these lower strength
formulas. For example, start out with the 25,000 HU (heat units) or BTU (British Thermal
Units) strength and then proceed to increase it to 45,000.
You really don’t have to worry about burns if you use the lower strength formulas unless you
use cayenne topically on open skin. Using cayenne on an open wound wouldn’t be too smart.
However, use common sense. Do you have ulcers? Then don’t use it—it’s too powerful for
you!
Do you have hemorrhoids? What goes in hot comes out hot, and there can be some pain with
hemorrhoids when you take cayenne. However, is it harming you? No. In fact, it’s probably
healing up the condition. It’s just easier on the body to use a more soothing herb for something
like hemorrhoids.
People with digestive ills should consult with their health care provider before employing
therapeutic amounts of cayenne. You should also speak with a health professional if you are
taking MAOI (monoamine oxidase inhibitor) medications or ACE (angiotensin-converting
enzyme) inhibitors.

Hawthorn (Crataegus monogyna, Crataegus mexicana, Crataegus laevigata, Crataegus
pinnatifida, and others) and dandelion (Taraxacum officinale and Taraxacum
erythrospermum)
Hawthorn berry is an herb that can be obtained from an herb shop, or you may gather the
berries in the fall if they grow in your area. These berries are rich in antioxidants, and help
your body regulate blood pressure. It relaxes the coronary arteries, which supply blood to the
heart itself, and dilates major blood vessels.
Hawthorn berry is generally a very safe herb. Always check with your health care provider
before using it if you take digoxin or any other medications, as any herb can potentiate the
effects of a drug. It takes about two weeks for the benefits of consuming hawthorn for blood
pressure reduction to be seen.



Dandelion leaf is a wonderful herb that’s rich in nutrients. It has diuretic properties but, unlike
diuretic drugs, it doesn’t deplete the body of potassium. Dandelion is a rich source of the
mineral.

The Circulatory System

Overview of the Circulatory System
The circulatory system consists of the heart and blood vessels. Circulatory disease is the
leading cause of death in America and most Western societies. Fortunately, heart and blood
vessel health has been studied extensively, and circulatory health can be improved greatly by
lifestyle and nutritional choices. Several herbs and complementary therapies have welldocumented
studies that prove their efficacy.
Heart Anatomy
The heart is a muscle composed of four chambers: the two atria (right and left) are the
receiving chambers, while the two ventricles propel blood away from the heart. The right
ventricle pumps blood to the lungs so that the blood can become rich with oxygen, and the left
ventricle pumps the oxygenated blood throughout the body. Between the chambers are valves
that ensure the blood goes to the right places at the proper times
Your heartbeat is based on electrical impulses that originate in various nodes within the heart.
When an electrical signal is received, your atria and ventricles contract, sending moving blood
through the heart and about the body.
Arteries, Veins, and Capillaries
Blood travels through arteries away from the heart to the rest of the body, where it enters tiny
vessels called capillaries that allow blood to perfuse into all the tissues of our bodies. Blood
is returned to the heart via veins. Unlike arteries, veins may have valves to aid in the blood
return to the heart.
The circulation to and from the lungs, called pulmonary circulation, is a specialized process.
There are also specialized vessels that provide circulation to the heart itself.
Requirements and Risk Factors for Circulatory Health
For blood to flow freely, the heart must be a strong pump and the electrical system must be
functioning properly for the heartbeat to be rhythmic and effective. The heart needs to beat a
proper rate to allow filling and emptying of the four chambers. In addition, blood vessels need
to be strong, flexible, smooth, and unobstructed in order for blood to flow properly.
The circulatory system is closely linked with every other system of the body, especially the
renal system. Circulatory health is based upon several factors, many of which can be modified
so that you can improve your health.

Risk Factor 1: Diet
Diets rich in saturated fats, processed foods, and salt wreak havoc with the circulatory system.
Fortunately, this is an area that herbs and other nutritional choices can be implemented for
improving your health.

Risk Factor 2: Stress
Relieving stress through meditation, spiritual support, and healthy relationships all benefit
cardiac and circulatory health. People with type-A personalities are at higher risk for
circulatory disease. Fortunately, coping skills can be learned at any age.

Risk Factor 3: Exercise
Inactivity increases the risk of heart and circulatory problems. Regular exercise helps prevent
obesity, which is another risk factor for heart disease. In addition, regular exercise helps the
body to utilize insulin and blood glucose more efficiently. Diabetics have a higher risk of
developing circulation problems. Thus, the control of diabetes is essential for good cardiac
health. Herbs are an important part of any health program to reverse diabetes.

Risk Factor 4: Genetics
Heredity is a risk factor that cannot be changed. It’s a very important factor, but keep in mind
that it’s only one of several.

Risk Factor 5: Smoking
Smoking stresses the blood vessels. Nicotine constricts the arteries, causing an increase in
blood pressure. Carbon monoxide from smoking decreases the amount of essential oxygen in
the blood. And then there are all the carcinogens found in tobacco smoke and cigarettes. It’s
mind-boggling to know that with every puff, you’re exposing your body’s cells to hundreds of
them at one time!

Risk Factor 6: Age
Aging increases the accumulation of wear and tear that our body has sustained. It’s a factor that
we cannot control; we can, however, control how well we age, no matter what the date is on
our birth certificate. By controlling the oxidation rate in the body, you can slow aging (in fact,
there’s a test for oxidative stress you can have performed that tells you how well you’re
aging). When you lower your body’s oxidative stress level with antioxidants, you can slow
aging. Thus, herbs high in antioxidants are helpful in this regard.

Risk Factor 7: Gender
Heart attacks and circulatory disease used to be more prevalent in males, but in recent years
the disparity of circulatory problems between the sexes has become more balanced. Due to a
drop in certain hormones, women are more prone to experience heart attacks after menopause
than before.
Fortunately, there is much known about circulatory health and illnesses. We live at a time
when we can choose some very effective strategies to improve and maintain excellent
circulatory health.

Cholesterol and Triglycerides
Cholesterol is produced naturally in the body and is essential for health. Diet adds to the
body’s production through the consumption of animal fats. Plant fats do not contain cholesterol.
Cholesterol is used to form hormones and to utilize vitamin D. It’s also involved in mood
regulation. Some studies have shown that people with cancer sometimes have low levels of
cholesterol, but problems may also result if we have too much cholesterol. It can build up in
our blood vessels if it’s oxidized, and this contributes to hardening of the arteries, high blood
pressure, blood clots, heart attack, and stroke. When these conditions are present, blood flow
to the brain or throughout the body may be compromised.

The culprit is oxidized low-density lipoprotein cholesterol, also known as LDL cholesterol.
It’s a sticky substance that builds up on the walls of your blood vessels. Fortunately, we also
have HDL, high-density lipoprotein cholesterol, which is cardio-protective. HDL has antiinflammatory
properties and helps stabilize the unhealthy LDL. The important number to consider when cholesterol levels are documented is the ratio of HDL to LDL (you want this ratio to be high).

Genetics play an important role in cholesterol management, but fortunately, herbal and dietary
interventions can be as beneficial as medications used to reduce cholesterol without the side
effects that pharmaceuticals can precipitate.
Triglycerides are blood fats. Elevated triglycerides are actually more indicative of risk of
circulatory damage than cholesterol levels. Elevated blood sugar levels cause triglyceride
levels to increase, so diabetics are at increased risk of circulatory problems for this reason as
well.

Heart-Healthy Eating
A heart-healthy diet provides health benefits for the entire body. The Mediterranean diet,
which is rich in vegetables and healthy fats, has been studied extensively and offers many
delicious nutritious ideas. But don’t forget that you still need protein in your diet!
Foods high in fiber help to reduce cholesterol. Examples include whole grains, such as bran
cereals or oatmeal. Nuts and legumes, like edamame, are also excellent choices.
Plant-based fats, such as those found in olive and coconut oils, are great additions to your diet.
Cold-water fish like tuna, mackerel, and salmon contain healthy fats, while nut and seed oils,
including corn oil, soy oil, sesame oil, cottonseed oil, and vegetable oils, are high in unhealthy
fats that cause inflammation in the body. These fats are highly unstable and may be oxidized in
the body, raising cholesterol levels and contributing to plaque in the arteries. New research is
finding, surprisingly, that saturated fats, which were previously considered to be the
unhealthiest, are much more stable than these unsaturated fats.

Small amounts of red wine or pure grape juice are beneficial to the heart, as are shitake
mushrooms, which can help to lower cholesterol. Include seaweeds in your diet, as they are
rich in trace minerals and feed the circulatory system.
One of the best heart-healthy strategies is to eat a colorful variety of vitamin-rich fruits and
vegetables to take advantage of the multiple benefits of phytonutrients. Include several raw
portions daily.

Cooked tomatoes are rich in lycopene, which is cardio-protective. Be aware that tomatoes are
some of the most chemically treated vegetables, so opt for organic and try to get the heirloom
variety. The allium family, which includes garlic and onions, also contains numerous heart
healthy components.

Another heart-healthy strategy is to include a rich variety of herbs and spices in your diet.
These are rich sources of antioxidants. In addition, by flavoring your foods with herbs and
spices, you can prepare varied delicious dishes that don’t rely on large amounts of salt for
flavor. A heart-healthy diet is not high in sodium from salt.

Choosing Healthy Dietary Fats
Fats are important nutrients. They provide our most concentrated sources of energy, and
they’re essential for all bodily functions. Fats are especially important for the health of the
circulatory and nervous systems.
Fats rich in essential fatty acids improve healthy cholesterol levels and improve the HDL:
LDL ratio. They also reduce inflammation, which reduces the likelihood of stroke and heart
attacks. Unfortunately, consumption of the wrong kind of fats or too many fats leads to serious
health issues. Heart disease, several cancers, obesity, high blood pressure, and multiple other
threats to health may result from high fat intake.

Saturated Fats: Not As Bad as We Thought
There are three types of fats. Saturated fats are stable and hard at room temperature. These fats
are found in things like butter, lard, and vegetable shortening. Naturally saturated fats are
stable in their natural forms, such as in butter and lard. Coconut oil is a healthy saturated fat,
and butter contains some components that are chemo-protective.
However, vegetable shortening, a manmade fat, is very unhealthy. Similarly, foods with transfats
and margarines are also very unhealthy. These foods block the absorption of essential fats
in the body.

Unsaturated Fats: Linked to High LDL Levels
Polyunsaturated fats include some brands of margarine and the vegetable and seed/grain oils
such as corn oil, soy oil, sesame seed oil, walnut oil, almond oil, cottonseed oil, and vegetable
oil. These are the types of fats that aren’t stable, and they’ve been linked to the production of
free radicals, also known as oxidants. They are harmful toxic molecules that our bodies
produce when they break down food. However, on the other hand, some polyunsaturated fats,
such as the omega-3 fats DHA and EPA, are heart-healthy.
Monosaturated fats are plant-based fats that are liquid at room temperature. Olive oil is a
monounsaturated type of fat, as is peanut oil.

Selecting Fats to Consume
Fortunately, we have many options to consider when selecting fats to include in our diets.
Purchase the best quality, minimally processed, cold-pressed oils that you can afford.
Some oil manufacturers put recommendations on their labels for cooking temperatures, as any
fat that is overheated may become rancid. Do not reuse fats that have been used for cooking.
Avocadoes are a food source of heart healthy fats but they are unsaturated fats so never cook
them in any dish you make.
Our bodies need essential fatty acids, so going on a low-fat diet is not heart-healthy. Your
hormones are created from fats and you can end up with hormone disorders if you’re on a lowfat
diet for long periods of time.

What Are Essential Fats?
Essential fatty acids (EFA) are not manufactured by our bodies and must be ingested. EFAs are
important for many body processes, and they protect the body from cancer and reduce
inflammation. Inflammation is considered the root of multiple illnesses, including heart attacks
and other circulatory diseases.

Excellent sources of essential fats include coldwater fatty fish, dark green leafy vegetables,
nuts, and flax seed. However, don’t expect to get your omega-3 fats solely from flax seeds or
nuts. These foods contain much higher levels of omega-6 fats than omega-3s, and the omega-6s
contribute to inflammation in the body. Also, your body only can use up to a maximum of 15%
of the plant sources of omega-3 essential fats. This means that your best sources are coldwater
fish or supplements from those fish.

Most people consume an excess of omega-6 and omega-9 fats. The omega fats are all
polyunsaturated and unstable fats. Omega-3s are often lacking in the diet. Flax seeds and flax
oils are fine suppliers of omega-3 fatty acids, but remember that only 15% of them will be
absorbed in the body and that they come with omega-6 fats, too.
Fish oil or krill oil supplements are healthy options.

Ever Heard of Omega-7 Fats?
Macadamia nuts are delicious and contain the hard-to-find omega-7 fatty acids. Sea buckthorn,
an herb, has the highest concentration of omega-7.
Heart-Healthy Means Variety
Including a variety of foods in your diet is the secret to a heart-healthy diet. Avoid processed
foods, as they contain less healthy fats and can increase inflammation. Consider
supplementation if you don’t consistently eat a healthy diet or are having health concerns. And
really, that includes every one of us! Who can possibly eat a healthy diet every day of their
life?
Let’s take a look at some simple but highly effective herbal interventions that you can
incorporate at home to ensure a healthy heart and circulatory system.