Garlic is an extensively used herb in different cuisines worldwide, and it has also gained credit as a beneficial ingredient that may help lower cholesterol levels. Recent studies have indicated garlic’s potential to reduce bad cholesterol, which can be considered one of the primary risk factors for developing cardiovascular diseases. It is reported nearly 95 million American adults suffer from high cholesterol levels. Hence this article intends to examine research-backed outcomes on how regular ingestion of garlic might support better management of cholesterol numbers and its numerous health advantages.
Lowering Cholesterol Levels with Garlic
Intensive research has been conducted to measure the cholesterol-reducing properties of garlic. LDL cholesterol, also known as “bad” cholesterol, can accumulate in arteries and lead to cardiac issues if unchecked. Data indicates that consuming garlic may reduce this type of harmful cholesterol by up to an impressive 9%, with a more modest but still noteworthy 6% reduction observed in total cholesterol levels overall!
Garlic Supplements for Cholesterol Management
Garlic supplements are one way to get the potential cholesterol-lowering benefits of garlic. Garlic supplements are conveniently accessible in several forms, including capsules, tablets, and powders – all of which contain the active ingredient known as allicin. Allicin is renowned for imparting many beneficial effects on our health that garlic is commonly associated with. An aged garlic extract is a form of garlic supplement that has been aged for an extended period, which some studies have shown may enhance its health benefits. Startling research has revealed that garlic supplements can reduce cholesterol by a remarkable 8%!
Raw Garlic and Cholesterol Management
Incorporating raw garlic into your diet is a simple and natural way to potentially reduce your cholesterol levels. Raw garlic bulbs contain a compound called alliin, which, when crushed or chopped, converts into allicin. Allicin, the powerful active ingredient in garlic, is responsible for many of its healthful advantages. Eating raw garlic daily has been proven to reduce cholesterol levels by a remarkable 6%. In addition to this amazing feat, it also holds antioxidant and anti-inflammatory properties, which could contribute positively to your cardiovascular well-being. A simple yet noteworthy way to significantly benefit one’s long-term health!
Garlic and Lemon Juice Mixture
Research has uncovered the potential for incredible health benefits when garlic and lemon juice are combined, notably cholesterol regulation. Lemon juice is a source of vitamin C which research suggests may contribute to lowering cholesterol levels in modest ways. Furthermore, consuming this mixture daily could further expand on garlic’s already impressive ability to reduce cholesterol by up to 12%. The combination of these two natural elements can be an invaluable tool for keeping your heart healthy!
Blood Pressure and Cholesterol Levels
An elevated blood pressure level is a leading cause of cardiovascular complications. Several studies have found that garlic can also lower blood pressure levels. By decreasing blood pressure levels, garlic has the potential to reduce your risk of cardiovascular disease in addition to its-lowering capabilities. When vital health factor is too high, it can damage arteries and dramatically increase the likelihood of heart issues. Garlic may be an ideal natural remedy for keeping your bloodstream healthy and avoiding cardiac complications.
Garlic and Aged Black Garlic Extract
Aged black garlic extract is a form of garlic that has been aged for an extended period, resulting in a darker color and a different flavor profile. Studies have revealed that aged black garlic extract contains a comparatively high amount of important compounds, such as S-allyl cysteine. This particular compound is thought to be the key factor in yielding garlic’s various health advantages. Several studies have found that aged black garlic extract can lower total cholesterol levels by up to 5%.
Randomized Clinical Trials and Garlic
Randomized clinical trials are considered the gold standard for studying the effectiveness of interventions, including dietary supplements like garlic. To explore the potential impact of garlic on cholesterol, numerous randomized clinical trials have been conducted. These trials have consistently found that garlic can lower cholesterol levels, particularly LDL cholesterol levels.
Researchers Preferred Raw Garlic for Cholesterol Management
Raw garlic is the preferred form of garlic for many researchers when studying its potential health benefits. One study found that raw garlic was more effective at lowering cholesterol levels than garlic powder or aged garlic extract. Raw garlic bulbs can be easily incorporated into meals or consumed alone, making it a convenient way to potentially reduce cholesterol levels.
Garlic Powder for Cholesterol Management
Garlic powder is another way to incorporate garlic into your diet and potentially reduce cholesterol levels. Garlic powder is a popular seasoning created from dehydrated garlic cloves that can provide flavor to many dishes. Studies have revealed that garlic powder may help reduce cholesterol levels, albeit not as well as fresh garlic does. However, garlic powder is a convenient way to add flavor to meals and still potentially reap some of the health benefits of garlic.
Lemon Juice for Cholesterol Management
Lemons are a natural remedy that has been scientifically proven to potentially lower cholesterol levels. This citrus fruit is packed with Vitamin C and antioxidants, both of which have shown promising results in reducing one’s cholesterol count. Moreover, lemon juice also contains anti-inflammatory components known for supporting cardiovascular well-being. Drinking this juice daily may lead to an average decrease of 2% in your cholesterol reading!
Garlic and Olive Oil
Olive oil is a worldwide staple in many kitchens and comes with plentiful health benefits, such as its cholesterol-lowering properties. When combined with garlic, the potential health advantages of olive oil increase significantly. It’s easy to add garlic and olive oil when creating a delicious meal; for instance, you can use it as part of your salad dressing or marinade for meats.
Garlic and Ginger Herbal Supplements
While ginger alone may not offer substantive results for cholesterol levels, its potential health benefits are remarkable. When combined with garlic, however, evidence suggests that the combination of both herbs could together potentially reduce high cholesterol levels. Ginger herbal supplements are available in many forms, including capsules and teas.
Potential Adverse Effects of Garlic
Generally speaking, garlic is considered safe when consumed in proper amounts as part of a meal. Nonetheless, some individuals may suffer from negative reactions after consuming dietary supplements that contain large amounts of garlic or eating excessive raw garlic. Adverse effects of garlic may include digestive issues, bad breath, and skin irritation. Moreover, indulging in too much garlic may raise the odds of bleeding, especially for individuals taking anticoagulant medicines. It is important to speak with a healthcare professional before starting any garlic supplementation regimen.
Conclusion
Garlic has long been studied for its potential health benefits, particularly in regard to lowering cholesterol levels. There is a range of forms available, from the more traditional raw garlic and garlic powder to specially formulated aged garlic extract supplements. Whichever form you choose, adding this potent natural remedy to your daily diet may help improve your overall well-being. Raw garlic is the preferred form of garlic for many researchers, but garlic supplements and garlic powder can also be effective at reducing cholesterol levels. By combining garlic with other natural remedies, such as lemon juice or olive oil, you can potentially amplify its health benefits. Although generally safe to consume in food amounts, it is essential to consult a healthcare provider before implementing any type of garlic supplementation routine.
References
https://www.medicalnewstoday.com/articles/does-garlic-lower-cholesterol
https://www.healthline.com/health/cholesterol-tips
https://www.verywellhealth.com/can-garlic-lower-your-cholesterol-698110
