Natural ACE Inhibitors: Herbs, Foods, and Safe Use

Want lower blood pressure without immediately reaching for a prescription? Natural ACE inhibitors are foods and plant compounds that can mildly block the same enzyme targeted by prescription ACE drugs. They won’t replace doctor-prescribed medicine for moderate or severe hypertension, but some have good evidence for modest benefit and can be useful alongside lifestyle changes.

What they are and how they work

ACE (angiotensin-converting enzyme) helps make angiotensin II, a hormone that narrows blood vessels and raises blood pressure. Natural ACE inhibitors act on this pathway in a gentler way, helping blood vessels relax. The effect is usually milder than prescription drugs, but it’s a real pathway — scientists have measured ACE-inhibiting compounds in several foods and herbs.

Top natural ACE inhibitors people use

Here are options with the most practical evidence and real-world use. I’ll keep it simple and focused on what matters when you try them.

Garlic — Garlic contains allicin and related compounds. Multiple trials and reviews show regular garlic supplements or aged garlic can reduce systolic and diastolic blood pressure a few points in people with high blood pressure. It’s one of the best-supported food-based options.

Hibiscus tea — Hibiscus flowers make a tart, hibiscus tea that small clinical studies show can lower blood pressure in people with mild hypertension. It’s easy to try: 1–3 cups a day is a common approach in trials, but follow product instructions.

Olive leaf and olive extract — Olive leaf contains polyphenols that seem to relax blood vessels and may modestly lower blood pressure. Some supplements combine olive leaf with other herbs for a stronger effect.

Fermented milk peptides and fish peptides — Certain peptides released by fermentation or from fish proteins have ACE-inhibiting activity. You’ll see these as specialty supplements or in research on fermented dairy and blood pressure.

Hawthorn, pomegranate, cocoa and green tea — These contain flavonoids or other compounds that can improve blood-vessel function and show small BP benefits in trials or lab studies. They’re not dramatic on their own but can help when combined with diet and exercise.

Minerals — Magnesium and potassium don’t directly block ACE the same way, but they reduce blood pressure through complementary mechanisms and are important parts of any plan to lower BP naturally.

How to use them safely

Start slow and track your blood pressure. If you’re already on ACE inhibitors, ARBs, or potassium-sparing diuretics, talk to your doctor before adding these herbs or supplements. Combining them with prescription meds can cause blood pressure to drop too low or raise potassium levels. Pregnant people should avoid many supplements, including some herbs.

Choose standardized extracts when possible, follow label doses, and pick reputable brands. Focus on overall heart-healthy habits — salt reduction, more veggies and whole foods, weight loss if needed, and regular activity — because natural ACE inhibitors work best as part of that bigger picture.

If your blood pressure is high or you have cardiovascular disease, don’t stop prescribed medicine without medical advice. Use natural ACE inhibitors as a supportive tool, not a substitute, and keep monitoring your results with your healthcare team.