Garlic, particularly a single clove, offers powerful health benefits for the cardiovascular system, including the heart, arteries, blood pressure, cholesterol, and triglyceride levels. These benefits are primarily attributed to a compound called allicin, which is formed when garlic is crushed or chopped.
Fresh garlic contains alliin, and when it’s damaged (such as by chopping), it interacts with the enzyme alliinase, triggering the formation of allicin. Allowing the chopped garlic to sit in open air for 7 to 10 minutes enhances this process and maximizes its medicinal properties.
Allicin has several cardiovascular effects. It helps lower blood pressure by stimulating the production of nitric oxide, a molecule that relaxes and dilates blood vessels, improving blood flow and reducing the pressure on the heart. This vasodilation is especially helpful during stress, when hormones like cortisol and adrenaline constrict arteries.
Garlic also exhibits ACE (angiotensin-converting enzyme) inhibitory effects, similar to prescription ACE inhibitors used to manage hypertension. By reducing the production of angiotensin II, a hormone that tightens blood vessels, garlic further supports healthy blood pressure.
Additionally, garlic is rich in antioxidants, which neutralize free radicals that contribute to oxidative stress and damage blood vessels. This action helps prevent LDL cholesterol from oxidizing and sticking to vessel walls, thereby reducing arterial plaque.
Garlic also has anti-inflammatory properties that ease inflammation in the blood vessels, further promoting better circulation and lowering blood pressure.
Regarding cholesterol, garlic contributes to lowering total cholesterol, LDL (bad) cholesterol, and triglycerides, all of which support heart health. It also possesses antiplatelet and antithrombotic properties, helping to prevent blood clot formation and improving overall cardiovascular function.
To consume garlic in a way that preserves its benefits, it’s important to chop it and let it rest for 7 to 10 minutes before consumption. Eating raw garlic can be harsh, but several methods can make it more palatable.
These include mixing it with honey, yogurt, citrus juice, nut butter, or incorporating it into homemade salad dressings. Some people prefer to take it on an empty stomach by swallowing it with water, sometimes followed by lemon water to neutralize the taste. For those looking for greater benefits, consuming garlic twice a day is suggested.
