When I was 21, I lost my father to a heart attack.
He was only 50.
That day, my world changed forever—and so did my perspective on health.
Not long after, I was told by doctors that I had inherited the same heart challenges, and without lifelong medication, I wouldn’t last much later than my 24th birthday. Instead of giving in to fear or limitations, I dove headfirst into a holistic, heart-healthy lifestyle that most-likely saved my life.
Now, more than 3 decades on (at the time of writing!), I feel more vibrant and alive than I did in my 20s. One of the greatest lessons I’ve learned is this – stress is the silent saboteur of heart health.
And if you let it run unchecked, it can wreak havoc on your body – including your cardiovascular system. However here’s the good news – nature has provided us with valuable tools to combat stress and protect our hearts.
Let’s explore them together.
The stress-heart connection – why it’s vital to manage stress naturally
Stress isn’t just a mental or emotional burden—it’s a physiological threat. When you’re stressed, your body floods your system with stress hormones like cortisol and adrenaline. These hormones serve a purpose in short bursts, however when stress becomes chronic, they keep your heart racing, your blood vessels constricted, and your blood pressure elevated.
Over time, this cycle can lead to hypertension, inflammation, and even heart disease. The good news is that natural remedies, including herbs, can interrupt this cycle and provide a double benefit – calming your mind and protecting your heart.
The 7 best herbs for reducing stress and anxiety
Nature’s medicine cabinet is brimming with herbs that not only soothe your mind, they can also nurture your heart. Here are the seven best ones to integrate into your routine –
1. Ashwagandha
Ashwagandha is a powerhouse adaptogen that helps your body adapt to stress. It lowers cortisol levels, reduces anxiety, and promotes calmness. However its benefits don’t stop there. Ashwagandha has been shown to improve cardiovascular health by reducing inflammation, lowering blood pressure, and enhancing circulation.
How to use – Take ashwagandha as a supplement (in capsule or powder form) or brew it into a tea before bedtime for a relaxing ritual.
2. Rhodiola rosea
Known as the ‘golden root,’ rhodiola is another adaptogen that’s excellent for reducing fatigue, combating stress, and boosting your mood. It also supports heart health by improving oxygen efficiency, which can be particularly helpful if you’re physically active or dealing with chronic stress.
How to use – Rhodiola works best in the morning, so take it in capsule form or as a tincture added to your morning smoothie.
3. Holy basil (Tulsi)
Often referred to as the ‘Queen of Herbs,’ holy basil is revered in Ayurveda for its calming effects on the mind and body. It reduces stress hormones, promotes relaxation, and supports healthy cholesterol levels, making it a fantastic herb for both mental and cardiovascular wellness.
How to use – Brew tulsi tea for a soothing evening drink or use fresh tulsi leaves in salads or cooking.
4. Chamomile
Chamomile is like a warm hug in a cup. It’s widely known for its calming properties, however it also has anti-inflammatory effects that benefit your heart. Studies have shown that regular consumption of chamomile tea can help reduce anxiety, improve sleep, and support heart health.
How to use – Drink chamomile tea daily, especially in the evening, to wind down after a stressful day.
5. Lemon Balm
This sweet-smelling herb is a member of the mint family and works wonders for reducing anxiety, improving focus, and calming an overactive mind. It also helps regulate blood pressure, offering protection for your heart.
How to use – Add lemon balm leaves to salads, smoothies, or steep them into tea for a light, citrus flavor.
6. Lavender
Lavender isn’t just for aromatherapy—it’s also a potent herb for stress relief. Its calming effects extend to reducing heart rate and blood pressure, making it a dual-purpose remedy for your mind and heart.
How to use – Brew lavender tea, use culinary lavender in recipes, or add a few drops of lavender essential oil to your bath.
7. Valerian root
If stress is robbing you of sleep, valerian root is your best friend. It’s a natural sedative that soothes your nervous system, helping you unwind and sleep deeply. Better sleep equals a healthier heart, as your cardiovascular system recovers during rest.
How to use – Take valerian as a supplement or steep it into tea before bed. Be warned—it has a strong, earthy taste, so mix it with honey or chamomile for better flavour.
How ashwagandha and adaptogens protect your heart under stress
Now that we’ve touched on some adaptogens, let’s take a closer look at how they work to safeguard your heart. Adaptogens are herbs that help your body maintain balance during stress. They modulate cortisol levels, reduce inflammation, and improve your body’s resilience to physical, emotional, and environmental stressors.
Ashwagandha, in particular, stands out for its ability to lower cortisol, reduce inflammation, and improve blood pressure—all critical factors for heart health. Similarly, rhodiola improves oxygen efficiency in your blood, helping your heart work smarter, not harder, during stressful times.
When you incorporate adaptogens like ashwagandha, rhodiola, and holy basil into your daily routine, you’re essentially giving your body the tools it needs to stay calm and collected, no matter what life throws your way. And a calmer body means a healthier, stronger heart.
Herbal teas that calm the mind and promote cardiovascular health
There’s something inherently soothing about sipping on a warm cup of tea, and when that tea is packed with heart-loving herbs, the benefits multiply. Here are a few blends to try –
1. Chamomile and lavender tea – Perfect for unwinding at night, this duo calms your mind and reduces tension in your cardiovascular system.
2. Holy basil and ginger tea – A revitalising blend that reduces stress hormones and promotes circulation.
3. Lemon balm and peppermint tea – This light, refreshing tea is excellent for calming anxiety and supporting digestion, which can be disrupted by stress.
4. Hibiscus tea – Known for its ability to lower blood pressure, hibiscus tea also has a tangy, uplifting flavour.
Pro tip – When brewing herbal teas, cover your cup while steeping to trap the essential oils and maximise the benefits.
Natural Remedies for Stress and Cardiovascular Health
In addition to herbs, there are other natural remedies and lifestyle tweaks you can make to manage stress and protect your heart –
1. Breathwork and meditation
Intentional breathing exercises and mindfulness practices lower cortisol levels and calm your nervous system. Simple techniques like diaphragmatic breathing (inhaling deeply into your belly) can lower your heart rate and reduce blood pressure within minutes.
2. Magnesium-rich foods
Magnesium is a natural relaxant that relaxes your muscles and calms your nerves. Foods like leafy greens, almonds, pumpkin seeds, and dark chocolate are great sources.
3. Essential oils
Lavender, ylang-ylang, and frankincense oils are fantastic for stress relief. Diffuse them, add them to a bath, or apply them to your pulse points for immediate calming effects.
4. Daily movement
Exercise doesn’t have to be intense to be effective. Gentle activities like walking, yoga, or stretching release endorphins, which counteract stress hormones and improve cardiovascular health.
5. Stay hydrated
Dehydration can exacerbate stress and strain your heart. Drink plenty of water and incorporate herbal teas into your hydration routine.
Creating your heart-healthy, stress-free lifestyle
Managing stress and protecting your heart is about more than just taking herbs—it’s about creating a lifestyle that prioritises your well-being.
Start small.
Add one or two herbs into your daily routine, commit to five minutes of deep breathing, or brew a cup of herbal tea before bed. These small, consistent actions add up to big changes over time.
Remember, you don’t have to do this perfectly, and you don’t have to do it alone. Every step you take toward managing stress and nurturing your heart is a step toward a healthier, happier life.
From someone who’s walked this path—and thrived—you have what it takes to protect your heart and live with joy and vitality.
Let nature and its incredible remedies be your guide.
Here’s to your calm mind and a strong heart.
See you on this week’s #AlivewithFi 🙂
Fi Jamieson-Folland D.O., I.N.H.C., is The LifeStyle Aligner. She’s an experienced practitioner since 1992 in Europe, Asia and New Zealand as a qualified Osteopath, Integrative Nutrition Health Coach, speaker, educator, writer, certified raw vegan gluten-free chef, and Health Brand Ambassador.
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1 Check out Dr Deepak Chopra’s de-stress tips – https://www.deepakchopra.com/articles/7-simple-ways-to-de-stress/