The Best Herb for Heart Health

Heart disease is the leading cause of death in the United States, and factors like high blood pressure, elevated LDL cholesterol and chronic inflammation all increase your risk. While habits like regular movement and eating a balanced diet matter most for long-term heart health, the small choices you make in the kitchen—like the herbs you reach for—can support those efforts. 

Among the many herbs used in everyday cooking, cilantro stands out for its mix of phytosterols, carotenoids and anti-inflammatory phytonutrients. Though much of the research on herbs comes from animal or early-stage studies—and more human research is needed—adding cilantro to meals is an easy, flavorful way to boost nutrient density. Here’s what experts say about why cilantro may be one of the best herbs for heart health, what to try if you’re unable to eat it, plus simple ways to enjoy more of it at home.

Why Cilantro Is the Best Herb for Heart Health

It May Help Lower LDL Cholesterol

Cilantro contains naturally occurring phytosterols—plant compounds that may support heart health and healthy cholesterol levels. “Cilantro contains approximately 18.17 to 31.15 milligrams of phytosterols per ¾-cup serving,” says Andrew Akhaphong, D.C.N., MS, RD, LD. While that amount is small compared to what’s used in clinical studies, every little bit contributes to your overall intake.

“Phytosterols have been shown to reduce cholesterol absorption in the gut, lowering LDL cholesterol levels,” Akhaphong explains. The National Lipid Association recommends consuming 2 grams of phytosterols per day to help reduce LDL by 5% to 10%. Even though you won”t reach that amount from cilantro alone, incorporating cilantro regularly—alongside other phytosterol-rich foods like nuts, seeds and whole grains—may help support healthier cholesterol levels as part of a heart-healthy eating pattern.

It May Support Healthy Blood Pressure

Cilantro is packed with several antioxidants—including luteolin, lutein, zeaxanthin and quercetin—that have been shown to support healthier blood pressure by promoting nitric oxide production. “Nitric oxide is a signaling molecule that acts as a vasodilator, helping relax blood vessels and ease arterial tension to support more efficient blood flow,” says Akhaphong. 

Early studies also show that nutrients in cilantro may interact with potassium channels to create a subtle calming effect, which could indirectly help with blood pressure. However, most of this research has been done in animals, so findings are preliminary. Still, Jessica Brantley-Lopez, M.B.A., RDN, says cilantro’s calming properties could benefit cardiovascular health, furthering its potential as a heart-supportive herb.

It May Help Reduce Oxidative Stress and Fight Inflammation

“Cilantro’s plant compounds may help reduce oxidative stress and support vascular health,” says Bess Berger, RDN. Oxidative stress can damage blood vessels and contribute to inflammation over time, increasing the risk of heart disease. Cilantro’s mix of antioxidants may help counter these effects.

“Zeaxanthin is transported throughout the body by HDL (good) cholesterol,” explains Akhaphong. “This partnership allows zeaxanthin to provide a protective effect to HDL cholesterol from oxidative stress and inflammation.” Protecting HDL from this kind of damage helps preserve its ability to transport LDL cholesterol back to the liver for breakdown. Cilantro also contains quercetin, a polyphenol linked to lower cardiovascular mortality, adding another potential pathway for reducing oxidative stress.               

It Boosts Flavor Without Excess Salt or Fat

One of cilantro’s most practical benefits is its ability to add bright, bold flavor without relying on ingredients that aren’t supportive of heart health. Berger says, “Cilantro boosts flavor instantly, so you need less salt or fat to make food taste good—and that’s huge for heart health.” Its fresh, citrusy notes can elevate soups, salads, grain bowls, tacos and protein dishes, making it easier to cut back on higher-sodium seasonings or heavy sauces while still keeping meals satisfying.

What If I Can’t Have Cilantro?

If cilantro tastes like soap to you, you’re not imagining it. Akhaphong explains that a genetic variant in the OR6A2 gene affects how certain aldehydes are perceived, and research suggests that about 14% of people experience this soapy flavor. The good news: Plenty of other herbs offer similar heart-healthy qualities without the polarizing taste.

“For those who don’t enjoy cilantro, parsley and basil are excellent alternatives,” says Juliana Crimi, RD, a registered dietitian. “Parsley is high in vitamin C and antioxidants, nutrients that support heart health and help reduce inflammation.” Berger agrees, adding that parsley brings fresh flavor and brightness to dishes without relying on added salt. Basil is another strong choice thanks to eugenol, a natural compound with anti-inflammatory effects. Crimi notes that basil can easily be paired with heart-healthy fats like olive oil, making it simple to incorporate into meals such as salads, dips and pesto.

While these herbs don’t replicate cilantro’s flavor, they offer many of the same nutrient and antioxidant benefits. Just remember that no single herb or food is a magic solution; it’s the overall pattern of what you eat and your lifestyle habits that matter most for long-term heart health.

How to Enjoy Cilantro for Heart Health

• Add It to Salad Dressings and Sauces. Dressings and sauces—like this Cilantro-Lime Vinaigrette—are an excellent vehicle for adding a ton of cilantro to your meal, so you can get the most out of its heart-healthy plant compounds. 
• Stir It into Soups, Stews and Curries. Add chopped cilantro at the end of cooking to brighten the flavor of warm dishes without relying on extra salt or heavy sauces.
• Add It to Rice, Grains or Beans. Stir cilantro into rice (like in our Easy Cilantro Lime Rice), quinoa, farro or canned beans with citrus and olive oil for a simple, flavorful upgrade.
• Sprinkle It over Proteins. Finish tacos, roasted chicken, grilled fish or plant-based proteins with a handful of chopped cilantro for extra color and a boost of antioxidants.
• Incorporate the Whole Plant in Thai-Inspired Dishes. Cilantro—leaves, stems, seeds and roots—is a staple in Thai cooking, adding earthiness to curries and brightness to soups and salads. It also shines in dishes like chicken laab, a Northeastern Thai minced meat salad where cilantro and mint take center stage.  

Our Expert Take

Cilantro won’t single-handedly transform your heart health, but its unique mix of phytosterols, antioxidants and anti-inflammatory compounds can complement a heart-healthy eating pattern. While more research in humans is needed, nutrition experts agree that cilantro’s nutrients may help support healthy cholesterol levels, blood pressure and vascular function over time. Plus, its bright, herbaceous flavor makes it easier to cut back on added salt and heavy sauces, two simple shifts that can meaningfully benefit cardiovascular health.

Whether cilantro is your go-to herb or you’re a staunch cilantro-hater, the bigger picture matters most. Eating a variety of nutrient-dense whole foods, staying active and managing stress all work together to protect your heart. If cilantro happens to be an herb you enjoy, it’s an easy and delicious way to add more nutrient density—and a lot more flavor—to your meals.