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Why Your Lymphatic System Matters for Good Heart Health

If you’ve ever gone to the doctor for strep throat, tonsillitis, or even a bad cold, you might recall the them probing something called lymph nodes on either side of your neck to check for swelling—a telltale sign of infection. But lymph nodes aren’t just located in your neck. They’re also found in your armpits, chest, abdomen, groin, and pelvis—and they are part of a larger apparatus called the lymphatic system. Not only does a well-functioning lymphatic system work alongside your immune system to defend against illness, it also plays a key role in keeping your cardiovascular system in top form.

Lymph What?

Your lymphatic system is one of the components of your circulatory system and it’s made up of an intricate network of vessels, nodes, and organs. This system helps balance the body’s fluid levels and supports the immune system. It also plays a role in the absorption of fat-soluble vitamins, like vitamins A, E, or K, in your gut. The organs and tissues that make up the lymphatic system include:

  • Bone marrow (where immune cells called B cell lymphocytes mature)
  • Thymus gland (which makes immune system T cells)
  • Spleen (made up of lymphoid tissue that produces white blood cells)
  • Tonsils and adenoids (produces lymphocytes and antibodies while also filtering out germs and bacteria)
  • Appendix (stores lymphatic tissue that aids in the immune response)
  • Lymph nodes (small clumps of tissue that filter out bacteria, fungi, and viruses)
  • Lymphatic vessels (“tubes” that transport a clear fluid called lymph through the body and carry germs and damaged cells away from the body’s tissues)1

All of these work together to keep your bodily fluids in check, strengthen your immune response, and shuttle waste out of your body. But, you may be wondering, what does that have to do with your heart? It turns out, a lot!

The Cardiovascular Connection

Your lymphatic system directly influences your cardiovascular health in a number of ways. By maintaining proper fluid balance, it prevents swelling and fluid buildup around your heart that can lead to heart failure.2,3 It also assists the immune system in its surveillance activities. This, in turn, reduces damaging inflammation that contributes to heart disease.4 If that weren’t enough, a healthy lymphatic system helps clear LDL (bad) cholesterol and waste from your arteries. That’s especially important for preventing and managing atherosclerosis.4,5

When your lymphatic system isn’t functioning properly, fluid can build up—a condition called  lymphedema—and this can put extra strain on your cardiovascular system.9 To be more specific, a poorly functioning lymphatic system can lead to severe swelling and worsen the symptoms of heart failure due to the inability to clear fluid from tissues. 3,4  After a heart attack, impaired lymphatic drainage increases inflammation and slows healing.5 Problems with lymph flow are also linked to high blood pressure and reduced cholesterol transport, potentially speeding up the progression of atherosclerosis. 4,6,10

Symptoms of a Dysfunctional Lymphatic System

How can you tell if your lymphatic system isn’t up to snuff? Symptoms include:

  • Persistent swelling in the legs, arms, hands, or feet
  • Fatigue
  • Bloating
  • Skin problems
  • Frequent infections
  • Muscle stiffness
  • Joint pain
  • Headaches7,8

The good news is that the following tips can help enhance the health of your lymphatic system. And that can also help improve your cardiovascular health.

Lymph-Supporting Supplements

The following herbs, when taken in supplemental form, can be an easy first-step toward supporting better lymphatic and cardiovascular health.

Aged Garlic Extract (AGE) indirectly supports the lymphatic system by enhancing the activity of specific immune cells and by potentially reducing inflammation within both your lymphatic and your immune systems.11,12 This unique form of garlic also gets bonus points for its powerful antioxidant properties that can neutralize free radicals, which can damage cells and tissues within the lymphatic system.13 Plus, some preliminary evidence suggests that AGE may activate the lymphatic system, helping to remove waste from the body.14

Cayenne increases blood circulation—and that indirectly improves the flow of lymph. Rich in antioxidants and anti-inflammatory compounds like capsaicin, cayenne not only reduces oxidative stress and inflammation, it also improves endothelial function, lowers blood pressure and cholesterol levels, reduces blood glucose, and boosts insulin sensitivity—all actions that directly support a healthy cardiovascular system.15,16 What’s more, research appearing in the International Journal of Vitamin and Nutrition Research found that capsaicin increased the production of certain immune cells and antibodies, suggesting that the herb could enhance lymphatic tissue’s support of the body’s immune response.17

Curcumin—the active compound in the curry spice turmeric—acts by influencing the activity of key immune cells in the lymphatic system like T-cells and B-cells. Curcumin also reduces harmful inflammation and increases signals that help the immune system respond properly to various threats.18 But be aware that most curcumin supplements have poor bioavailability, meaning that it isn’t well absorbed by the body.19 When choosing a curcumin supplement, look for a bioavailable form of the compound. Often listed on labels as Meriva, studies show that this proprietary curcumin-phosphatidylcholine phytosome complex is five times more absorbable than either turmeric or unmodified curcumin supplements.20

Hawthorn has a long history of cardiovascular benefits, but it also supports lymphatic health. It accomplishes this by helping to regulate immune cells and calming inflammation—important actions for keeping the lymphatic system working properly. Scientific studies show that hawthorn contains flavonoids and polyphenols that lower inflammatory cytokine levels that are involved in immune responses and inflammation.21

Lifestyle Hacks for Better Lymph Flow

Several lifestyle changes can also support and even optimize your lymphatic system. Here’s what the science shows:

Exercise is one of the most important ways to stimulate lymphatic flow. Studies show that getting regular physical activity improves lymphatic flow by promoting movement that accelerates fluid drainage. In one study comparing endurance athletes with sedentary people, researchers found that lymph clearance was three-to-six times better in those who routinely exercised.22

Sleep plays a crucial role in supporting the lymphatic system, especially the brain’s glymphatic system, which is responsible for clearing waste and toxins.23 Foster better sleep by keeping a consistent sleep-wake schedule, establishing a dark, cool, and relaxing sleep environment, and avoiding sources of melatonin-limiting blue light at least 30 minutes before turning in.24

Weight Management is critical since obesity negatively affects lymphatic function as well as cardiovascular health. According to one multi-center study that appeared in the journal Frontiers in Physiology, being overweight or obese increases inflammation and stress on lymph vessels.25 But this same study showed that attaining and maintaining a healthy weight through lifestyle changes reduces the risk of lymphatic dysfunction and improves lymph flow.

While your lymphatic system may not make headlines when it comes to heart health, it matters. Supplementing with these targeted herbs and healthy lifestyle choices can help  support better cardiovascular health and a longer, healthier life.

References

  1. Null M, Arbor TC, Agarwal M. Anatomy, Lymphatic System. [Updated 2023 Mar 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-.Available from: https://www.ncbi.nlm.nih.gov/books/NBK513247/
  2. Jones D, Min W. An overview of lymphatic vessels and their emerging role in cardiovascular disease. Journal of Cardiovascular Disease Research. 2011;2(3):141-52.
  3. Salah HM, Biegus J, Ponikowski PP, et al. Role of lymphatics in heart failure. Journal of the Society of Cardiovascular Angiography & Intervention. 2023;2(6Part B):101204.
  4. Balasubbramanian D, Mitchell BM. Lymphatics in cardiovascular physiology. Cold Spring Harbor Perspectives in Medicine. 2022;12(8):a041173.
  5. Mehrara BJ, Radtke AJ, Randolph GJ, Wachter BT, Greenwel P, Rovira II, Galis ZS, Muratoglu SC. The emerging importance of lymphatics in health and disease: an NIH workshop report. Journal of Clinical Investigation. 2023;133(17):e171582.
  6. Konatham S,Goodlett BL, Smith HL, et al. Hypertension: a lymphatic disease? Clinical Science (London). 2025; 139 (12): 597–603.
  7. Lymphatic system. Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/body/21199-lymphatic-system
  8. What is lymphedema? U.C. Davis. Available at: https://health.ucdavis.edu/plasticsurgery/procedures/lymphatic-symptoms.html
  9. Su L, Cui Y, Wu M, et al. VEGFC/VEGFR3 signaling‐dependent lymphatic remodeling modulates cardiac response to pressure overload.Journal of the American Heart Association. 2025;14:
  10. Huang LH, Elvington A, Randolph GJ. The role of the lymphatic system in cholesterol transport. Frontiers in Pharmacology. 2015;6:182.
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  12. Xu C, Mathews AE, Rodrigues C, et al. Aged garlic extract supplementation modifies inflammation and immunity of adults with obesity: A randomized, double-blind, placebo-controlled clinical trial. Clinical Nutrition ESPEN. 2018;24:148-155.
  13. Colín-González AL, Santana RA, Silva-Islas CA, et al. The antioxidant mechanisms underlying the aged garlic extract- and S-allylcysteine-induced protection. Oxidative Medicine and Cellular 2012;2012:907162.
  14. Tesfaye A. Revealing the therapeutic uses of garlic (Allium sativum) and its potential for drug discovery. Scientific World Journal. 2021;2021:8817288.
  15. Juturu V. Capsaicinoids modulating cardiometabolic syndrome risk factors: current perspectives. Journal of Nutrition and Metabolism. 2016;2016:4986937.
  16. Ávila DL, Fernandes-Braga W, Silva JL, et al. Capsaicin improves systemic inflammation, atherosclerosis, and macrophage-derived foam cells by stimulating PPAR gamma and TRPV1 receptors. 2024;16(18):3167.
  17. Yu R, Park JW, Kurata T, et al. Modulation of select immune responses by dietary capsaicin. International Journal of Vitamin and Nutrition Research. 1998;68(2):114-9.
  18. Allegra A, Mirabile G, Ettari R, et al. The impact of curcumin on immune response: an immunomodulatory strategy to treat sepsis. International Journal of Molecular Science. 2022;23(23):14710.
  19. Gupta SC, Patchva S, Aggarwal BB. Therapeutic roles of curcumin: lessons learned from clinical trials. AAPS Journal. 2013;15(1):195-218.
  20. Dei Cas M, Ghidoni R. Dietary curcumin: correlation between bioavailability and health potential. Nutrients. 2019;11(9):2147.
  21. Wu M, Liu L, Xing Y, et al. Roles and mechanisms of hawthorn and its extracts on atherosclerosis: a review. Frontiers in Pharmacology. 2020;11:118.
  22. Havas E, Parviainen T, Vuorela J, et al. Lymph flow dynamics in exercising human skeletal muscle as detected by scintography. Journal of Physiology. 1997;504 ( Pt 1)(Pt 1):233-9.
  23. Mehrara BJ, Radtke AJ, Randolph GJ, et al. The emerging importance of lymphatics in health and disease: an NIH workshop report. Journal of Clinical Investigation. 2023;133(17):e171582.
  24. About sleep. Centers for Disease Control and Prevention. 2024. Available at: https://www.cdc.gov/sleep/about/index.html#:~:text=Going%20to%20bed%20and%20getting,and%20maintaining%20a%20healthy%20diet.
  25. Kataru RP, Park HJ, Baik JE, et al. Regulation of lymphatic function in obesity. Frontiers in Physiology. 2020;11:459.

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.