While the strong flavor and aroma of garlic have been used to improve the
flavor of food for many years, it has been used as medicine for centuries. The
ancient Egyptians, Babylonians, Greeks, Romans, and Chinese were known
to use garlic for medicinal purposes. There has been much research recently
on the health benefits of garlic, especially for heart health. Many of these
studies have concluded that the sulfur compound known as Allicin is created
when garlic is eaten raw, and especially when chopped or crushed. Garlic has
properties that can help lower cholesterol, reduce blood pressure, reduce
inflammation, and reduce blood clots. All these vital functions result in a
lower risk of heart disease. In this blog post, we’ll look a little closer at the
benefits of garlic and how you can easily incorporate it into your diet.
Using garlic to lower cholesterol
It is well known that high cholesterol levels are one of the biggest risk
factors for heart disease. What is not well known is that something as simple as
consuming garlic can lower your cholesterol and reduce your risk of heart
attack and stroke. When cholesterol gets too high, it releases a thick fatty
substance in the blood and builds up in the walls of the arteries, causing
plaque and atherosclerosis. Healthy arteries are supposed to be stretchy
and flexible to make it easy to carry oxygen and nutrients to and from the
heart and lungs. This fatty substance makes the arteries stiff and interrupts
or prevents blood flow. Lots of people don’t know they have this problem
until it’s too late and they have a heart attack or stroke.
Studies have proven that garlic’s ability to inhibit the enzymes that produce
cholesterol in the liver reduces total cholesterol levels, lowers LDL (the bad
cholesterol) by blocking the amount of cholesterol it allows into the
bloodstream. Garlic also improves blood flow, allowing the arteries to
function properly.
Lowering blood pressure with garlic
The other major risk factor for heart attack, stroke, and heart disease is
high blood pressure. When blood pressure remains high, typically when left
untreated, it can cause serious damage to the arteries, which can result in a
fatal heart attack or stroke. A meta-analysis of 11 randomized controlled
trials showed that garlic reduced both systolic and diastolic blood pressure.
Several studies confirmed that aged garlic supplements helped lower blood
pressure and improved cholesterol levels. Garlic helps lower blood
pressure by allowing the body to produce more nitric oxide to relax the
blood vessels, improving blood flow throughout the body. Garlic also acts
as a diuretic, reducing fluid in the body, thereby lowering blood pressure. A
recent study found that aged garlic extract was just as effective at reducing
blood pressure as the pharmaceutical drug Atenolol, of course without the
dangerous side effects.
Garlic’s anti-inflammatory properties
Many people walk around every day with chronic inflammation and don’t
know it. This is when the body’s immune system is constantly activated and
stays on constantly, leading to inflammation. Chronic inflammation
damages the arteries and increases the risk of blood clots. Fortunately,
garlic has anti-inflammatory properties that can lower inflammation. It does
this by preventing the production of cytokine molecules, which promote
inflammation in the body. A study published in the journal Clinical Nutrition
discovered that people with metabolic syndrome who consumed garlic
supplements for 3 months had a significant reduction in inflammation.
Other health benefits
There are many other reasons to include garlic in your daily diet, including:
Regulates blood sugar: Chronically high blood sugar is also a risk factor
for heart disease.
Antioxidant: Garlic is an excellent source of antioxidants and protects the
heart from oxidative stress
Improves endothelial function: This is the lining of the blood vessels
which contributes to heart disease if not functioning properly.
Antiplatelet: Garlic can help reduce the formation of blood clots.
Cancer prevention: The Iowa Women’s Health Study found that women
who ate garlic regularly reduced their risk of colon cancer by 35%.
Antimicrobial: The allicin in garlic is antimicrobial and helps fight off
pathogens and bacteria that enter the body. This includes pathogens that
can cause food poisoning, such as Salmonella and E. coli.
Helps fight the common cold: People who eat garlic have reduced
overall symptoms like cough and runny nose, and they have fewer days of
cold symptoms than those who do not eat garlic. A 12-week study found
that garlic reduced the common cold by 63%.
How To Incorporate More Garlic Into Your Diet
Garlic is highly versatile and adds flavor to many foods. You can get more
garlic into your diet by trying these tips:
1. The best way to get the full advantage of the allicin from garlic is to use a
garlic press, let the garlic sit for about 5-10 minutes, and add it to the
end of your steamed vegetables or other food.
2. Add garlic to soups and stews. You can sauté minced or pressed
garlic in a small amount of avocado or coconut oil before adding it to
the pot.
3. Add garlic to marinades for meat, vegetables, and fish. Press garlic
and add it to olive oil, vinegar, herbs, and spices to create a delicious
marinade.
4. Roasted garlic is delicious with roasted vegetables and meats. Using
a whole head of garlic, cut off the head, drizzle it with avocado or
coconut oil, and roast in the oven until soft.
5. Add it to any pasta.
6. Garlic adds incredible flavor to dressings and sauces. Mix pressed
garlic with mayonnaise or olive oil to enhance the flavor, or better yet,
make your own salad dressing with garlic as the main ingredient.
7. Spread roasted garlic and olive oil or butter on whole grain bread and
toast in the oven.
Garlic supplements
You can find concentrated amounts of the active compounds found in garlic
in the form of capsules, tablets, extracts, and powders. Research has found
that aged garlic supplements are the most effective. Potential side effects of
taking supplements are bad breath, body odor, and digestive issues if you
take too much. Be sure to check with your doctor if you are taking
medications such as blood thinners since garlic may interact with them.
Dosing
The therapeutic range for garlic is 3-5 crushed cloves or, if taking garlic
supplements, 300-500 mg a day.
LaVera J. Forbes, PhD, MS, CHN, is the founder of Dr. LaVera’s Healthy Aging, LLC. Find free healthy aging resources at drlavera.com.
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