The #1 Herb for Healthy Blood Pressure, According to Experts

Keeping your blood pressure in check is a top priority for millions of Americans, especially given the staggering statistics from the Centers for Disease Control and Prevention that show over half a million deaths in 2021 were related to high blood pressure. While medications may be necessary in some situations, there are things you can do at home—including in your kitchen—to help promote healthy blood pressure levels. And, surprise, adding herbs like oregano into your regular diet may just be one of them! 

We talked to two leading dietitians in the nutrition field, one integrative and functional dietitian and one dietitian and chef, to get the facts on how oregano can benefit blood pressure. Find out what the latest research says and how these dietitians recommend incorporating oregano into your routine to improve your blood pressure.

What Is High Blood Pressure? 

Blood pressure is the power with which blood flows from your heart through your arteries. This constant blood flow helps deliver oxygen and nutrients throughout your body to keep it functioning at its prime. Medical professionals measure blood pressure to help identify how efficiently the force of blood is flowing through your body. 

Using an arm cuff, a health care provider can help to take your blood pressure reading. The first number in a blood pressure reading—the systolic blood pressure—measures the pressure in your arteries when your heart is beating. The second number—the diastolic blood pressure—measures the pressure in your arteries between beats when your heart is at rest. When blood pressure is measured, the systolic number is recorded over the diastolic number in millimeters of mercury (mmHg).

Blood pressure levels that are used to diagnose low, normal and high blood pressure include:

• Low Blood Pressure:
• <90/60 mmHg
• Normal Blood Pressure: 
• <120/80 mmHg
• Pre-Hypertensive (at risk of high blood pressure):
• 120-129/<80 mmHg
• Hypertensive (considered high blood pressure):
• >130/80 mmHg

According to the CDC, “Nearly half of adults have hypertension (48.1%, 119.9 million), defined as a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg or are taking medication for hypertension.” Even more concerning is that only 1 in 4 of these individuals have their hypertension under control. 

Having high blood pressure puts one at risk for heart disease and stroke, two of the leading causes of death in the United States. It’s important to be proactive and take measures with your health care team to support healthy blood pressure if you yourself have high blood pressure or have a family history of this condition. 

The #1 Herb for Healthy Blood Pressure 

There are a plethora of healthy herbs you should use in your recipes! In fact, we’ve rounded up 14 of the healthiest herbs and spices you should eat, and you guessed it, our No. 1 pick for healthy blood pressure tops that list, too.

Enter, oregano. 

Oregano, also known as Origanum vulgare, is a common herb you’ve likely used in your kitchen before. This isn’t the first time we’re chatting about the researched benefits of oregano. Why? Because oregano, like other herbs, contains powerful plant compounds, such as antioxidants, that bode well for keeping your body functioning at its best. Antioxidants are powerful compounds that help kick out the bad guys, or foreign invaders, in your body that over time can do a whole lot of damage. Research has found that diets high in antioxidants, such as those found in herbs like oregano and other plant foods, like fruits and vegetables, can help decrease blood pressure in patients with elevated blood pressure. 

A 2021 study published in the American Journal of Clinical Nutrition was one of the first of its kind in humans to investigate the use of oregano and its positive impact on lowering blood pressure when incorporated regularly into the diet. But other animal and in vitro studies have explored its benefits for some time. 

In fact, a 2017 review published in Molecules explored different species of oregano oil throughout the literature and the effects it demonstrated on multiple areas of health, including cardiovascular disease, inflammation, metabolic disease and cancer. While the findings were predominately from animal and in vitro studies, the literature supported the fact that oregano oil, when used to aid a hypertension diagnosis, can promote vasodilation and help lower blood pressure. However, these results cannot be extrapolated to humans, and to date, there are no repeated studies covering the efficacy and safety of oregano oil and oregano supplements for humans. The National Library of Medicine shares that while eating oregano leaves and oil in normal food preparation is likely safe, using supplements, oils or other forms with limited research may pose health risks. So be sure to limit the use of oregano to the leaves—dried and fresh—in recipes you make for the most science-backed benefits. 

Melissa Azzaro, RDN, owner of The Hormone Dietitian, shares, “Fresh herbs, including oregano, are one of the most potent sources of antioxidants, so a sprinkle of oregano may help contribute to your antioxidant intake.” According to Azzaro, “Traditionally, oregano has been used to treat allergies, high blood pressure, diabetes and respiratory infections. Although research in human subjects is limited, oregano contains many powerful plant compounds, like carvacrol, that have been shown to have potential health benefits in test tube and animal studies.”

Carvacrol, the compound Azzaro mentioned, was recently researched in rats in a 2023 study published in the Nigerian Journal of Clinical Practice. Scientists found that when various stimulants were used alongside carvacrol, the smooth muscles of the animal’s heart relaxed, promoting beneficial effects on the blood vessels. This study supports earlier findings and shows promise. However, more research is needed to decipher proper dosing for the use of supplemental oregano in humans as a form of treatment for high blood pressure.

Tips for Including Oregano in a Healthy Eating Pattern

“Using oregano in cooking is an easy way to boost antioxidant intake, even if we don’t fully understand its benefits on health yet,” shares Azzaro. Plus, the versatility of oregano lends itself to various types of recipes. 

According to New York City-based dietitian and chef Abbie Gellman, “Oregano is often known for its use in Italian recipes such as pizza or marinara sauce. However, it is frequently used in Greek, Spanish and Mexican cooking. There are so many ways to use oregano!”

Here at EatingWell, we love using oregano in recipes like our Greek-Inspired Burgers with Herb-Feta Sauce, Bean & Butternut Tacos with Green Salsa and Slow-Cooker Chicken Parmesan Meatballs. But that’s not all you can do with it. Gellman recommends experimenting with fresh oregano by adding it to your favorite no-recipe recipes, like:

·      Sautéed onions and mushrooms or your favorite vegetables

·      Omelets or frittatas

·      Homemade salad dressings

·      Chili and soups

But, before you toss a handful of freshly chopped oregano into your warm dish, Gellman suggests waiting until the end of the cooking process and adding to the finished dish. Generally speaking, Gellman shares, “Fresh oregano will be a better choice than dried in both flavor and health benefits. However, if fresh is not available, then dried can be used.”

The Bottom Line

Whether you have high blood pressure or not, adding herbs like oregano to your recipes is a great idea. Not only does oregano have a versatile flavor profile that works well in a variety of dishes, but it also packs plant compounds that have proven health benefits, such as lowering blood pressure. While more research is needed on the blood pressure benefits of oregano in humans, preliminary data is promising. Consider adding fresh oregano to your grocery haul this week and experimenting with it in your favorite recipes.