5 ways garlic can be used to improve cardiac health:
Garlic, nothing if not a flavor powerhouse, was celebrated for thousands of years not just as a culinary standby, but as a medicinal marvel. Kings in ancient Egypt were fed garlic to strengthen them for labor, Hippocrates recommended it for infection and now modern science is proving its legendary claims when it comes to heart health.
But just how does this pungent bulb safeguard your cardiovascular system? Garlic does your heart good in more ways than one, from controlling blood pressure to preventing artery-clogging plaque. Here, we take a look at five science-backed ways that garlic benefits heart health (plus, ways to add garlic into your diet so you can see these heart-healthy results for yourself).
Lowers Blood Pressure Naturally:
High blood pressure (hypertension) silently works your heart over time, raising your chances of heart attacks and strokes. Garlic is made up of allicin, which is a sulfur compound known for relaxing blood vessels, which leads to better blood circulation.
In a 2015 meta-analysis that appeared in Integrated Blood Pressure Control, garlic supplements were found to lower systolic blood pressure by 7-9 millimeters of mercury (mmHg) and diastolic by 4-6 mmHg — numbers on par with some medications.
Aged garlic extract (AGE) is particularly potent – with a high concentration of bioactive substances which may cooperate to enhance production of nitric oxide in the arteries, so that the arteries can relax.
Prevents Blood Clots & Improves Circulation:
Garlic is a natural blood thinner, reducing the danger of life-threatening blood clots that lead to strokes and heart attacks.
Another blood thinner is ajoene (from garlic), which inhibits platelet clumping in a similar manner to low-dose aspirin.
One 2020 study in Phytotherapy Research determined that people with poor circulation who consumed garlic frequently saw an increase of 3.5% in blood flow.
How to Use It:
- Raw garlic (that’s the one that has the maximum anti-clotting effect).
- Garlic-infused honey (a soothing alternative).
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Fights Arterial Stiffness & Plaque Buildup:
Arteries stiffen with age, increasing risk of heart disease. Garlic helps by:
Fend off oxidative stress (one of the leading factors in clogging up your arteries).
Slowing the growth of plaque in blood vessels.
A study last year in the Journal of Nutrition reported that aged garlic extract just might reverse early plaque buildup in the coronary arteries.
After one year, participants who were consuming 1,200 mg of AGE daily showed a 50% reduction of progression in arterial plaque.
How to Use It
- Aged garlic extract (most studies have been done on the Kyolic brand).
- Garlic + lemon tonic (combination of crushed garlic, lemon juice and water).
Reduces Chronic Inflammation:
Persistent inflammation ravages blood vessels and exacerbates heart disease. The sulfur compounds in garlic (like allicin and diallyl disulfide) make great anti-inflammatory remedies.
One 2021 study published in Clinical Nutrition found that garlic lowered C-reactive protein (CRP), a major marker of inflammation, by 20-30%.
People who eat garlic regularly have a lower level of inflammatory cytokines associated with arteriosclerosis.
How to Use It:
- Golden garlic paste (softly cooked in coconut oil to retain potency).
- Garlic in soups/stews (cooking it for long lessens harshness but keeps anti-inflammatory properties).
Conclusion:
Garlic may not be the cure for heart disease, but the pungent bulb has been shown through decades of research to reduce the risk of developing and dying from heart disease and stroke. Whether you enjoy raw cloves, supplements, or a cooked dish as your daily garlic intake, just a touch each day can help garlic:**
- Lower blood pressure
- Improve cholesterol
- Prevent clots
- Keep arteries flexible
- Fight inflammation
Final Tip: Garlic’s going to be bffs with other heart healthy habits, exercise, leafy greens, stress management. Your heart (and taste buds) will thank you.
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