Let Food Be Thy Medicine And Medicine Be Thy Food
Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine.
He actually used to prescribe garlic to treat a variety of medical conditions.
Modern science has recently confirmed many of these beneficial health effects. At IMAC Regeneration Centers, our team of medical experts recommends our patients follow a healthy diet consisting of varied fruits, vegetables, and lean meats. If you have specific questions about nutrition, please contact your local IMAC facility.
Here are 10 health benefits of garlic that are supported by research.
Top 10 Cholesterol Lowering Foods
Cholesterol is a steroid lipid present in the blood, necessary for the proper functioning of cell membranes and the production of vitamin D and certain hormones.
High cholesterol levels are a risk factor for heart disease and stroke. Cholesterol-lowering foods are therefore a great addition to anyones diet for optimal health and as a preventative measure.
Cholesterol-lowering foods include oat bran, flax seeds, garlic, almonds, walnuts, whole barley, and green tea. Below is a detailed list of foods which lower bad LDL cholesterol, while leaving the good HDL cholesterol largely unaffected.
Eat More Plant Sources Of Protein
Excellent plant proteins include beans all beans, like lentils, red beans, pinto beans, and soybeans. Rather than raising blood cholesterol levels, as animal sources of protein do, beans actually help lower cholesterol.
Beans also help reduce blood sugar and insulin levels, and may even lower cancer risk.
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Garlic May Not Lower Cholesterol
Study Shows No Improvement in Cholesterol Levels From Raw Garlic or Garlic Supplements
Feb. 26, 2007 â Garlic may not improve the cholesterol profiles of people with moderately high levels of âbadâcholesterol, a new study shows.
The researchers tested raw garlic and two different garlic supplements on nearly 200 adults with moderately high levels of LDLcholesterol.
After six months, the patients showed no improvements in their average cholesterol or other blood fats , no matter what kind of garlic they had consumed.
âGarlic supplements or dietary garlic in reasonable doses are unlikely to produce lipid benefitsâ in people with moderately high LDLcholesterol levels, write the researchers.
But âthe jury is still outâ about whether garlic prevents heart disease, states an editorial published with the study in the Archives of Internal Medicine.
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How Much Garlic Should You Take To Lower Cholesterol
There is no one size fits all rule here because everyone is different. Many factors play a role in heart health and cholesterol levels, including the typical diet you eat, lifestyle, health status, and others.
Studies show that consumption of about half to one clove of garlic a day can reduce cholesterol levels. Make sure not to eat too much garlic. Moderate use is completely fine. Excessive intake of garlic could significantly lower your blood pressure.
When it comes to garlic supplements, you need to adhere to the dosage instructions provided by the manufacturer. In some cases, 400mg of garlic a day could be effective for lowering cholesterol levels. Avoid increasing or decreasing the dosage on your own. Also, before you start using supplements, you may want to consult your healthcare provider.
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How To Reduce Cholesterol With Garlic: 3 Home Remedies
Written by
27 May, 2022
Have you ever wondered whether its possible to reduce cholesterol with garlic? You may have heard of the great medicinal values of this food, especially for our cardiovascular health.
In this article, well explain how you can reduce your cholesterol with garlic, as long as you lead a healthy lifestyle and a balanced diet. Studies have shown its effective, so you can achieve your goal naturally.
Is It Possible To Reduce Cholesterol With Garlic
People have used garlic for centuries as a medicinal food. Numerous studies have confirmed its positive effects to treat digestive and circulatory problems, coughs, intestinal parasites, pneumonia, and other conditions.
In addition, this food helps to improve your cardiovascular health. It can help lower cholesterol, blood pressure, or platelet aggregation, for example. However, youll also need a healthy diet and regular physical exercise.
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Does Garlic Actually Work
Garlic is one of the most widely purchased herbal supplements used to lower cholesterol levels. Research studies involving both animals and humans suggest that garlic can lower cholesterol levels. In most of the studies that produced cholesterol-lowering results, about one-half gram or one gram of garlic was consumed a day. LDL cholesterol levels were very modestly lowered whereas HDL cholesterol was not affected by the administration of garlic.
The cholesterol-lowering abilities of garlic appear to be dose-dependent. That is, the more garlic you take, the lower your cholesterol will drop. In the very few studies that looked at the long-term effects of cholesterol, it appears that the cholesterol-lowering effect of garlic may be only temporary.
Additionally, there is some debate as to which form of garlic is the best in lowering cholesterol levels. Some studies suggest that garlic powder may have lower amounts of allicin, one of the active ingredients in garlic. This, too, remains under debate.
It’s important to note that the studies are very conflicting. While there are many that conclude garlic works well to lower cholesterol levels, there are also others that dispute this, contending garlic is ineffective in lowering cholesterol. Until more studies are conducted, garlic may not be the best choice for you if you’re solely relying on it to lower your cholesterol.
Use Polyunsaturated Fats Especially Omega
Polyunsaturated fats have multiple double bonds that make them behave differently in the body than saturated fats. Research shows that polyunsaturated fats reduce LDL cholesterol and decrease the risk of heart disease.
For example, one study replaced saturated fats in 115 adults diets with polyunsaturated fats for 8 weeks. By the end of the study, total and LDL cholesterol levels were reduced by about 10% .
Polyunsaturated fats also may reduce the risk of metabolic syndrome and type 2 diabetes.
Another study changed the diets of 4,220 adults, replacing 5% of their calories from carbohydrates with polyunsaturated fats. Their blood glucose and fasting insulin levels decreased, indicating a decreased risk of type 2 diabetes .
Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. Theyre found in seafood and fish oil supplements. Especially high amounts occur in fatty fish like:
- salmon
- deep sea tuna like bluefin or albacore
- shellfish , including shrimp
Other sources of omega-3s include seeds and tree nuts, but not peanuts.
summary
All polyunsaturated fats are heart-healthy and may reduce the risk of diabetes. Omega-3 fats are a type of polyunsaturated fat with extra heart benefits.
Trans fats are unsaturated fats that have been modified by a process called hydrogenation. This is done to make the unsaturated fats in vegetable oils more stable.
The resulting trans fats are not fully saturated and are called partially hydrogenated oils .
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Does Garlic Lower Cholesterol
Yes, garlic can lower LDL cholesterol and total cholesterol levels, and this effect is scientifically proven.
One study revealed that garlic supplementation resulted in a 12% reduction in cholesterol compared to placebo. The reduction was present one month after the therapy with garlic and also six months later. Dried garlic powder supplementation also decreased triglyceride levels.
Moreover, a review from the Annals of Internal Medicine also confirmed that garlic is superior to placebo in decreasing total cholesterol levels.
Additionally, a paper from the Nutrition Reviews revealed garlic preparations could reduce total serum cholesterol and LDL cholesterol, but it also slightly improves HDL cholesterol levels.
Garlic can reduce total cholesterol by at least 8%, which is associated with a 38% lower risk of coronary events. The use of garlic was well-tolerable, without side effects.
To sum up, the consumption of garlic through diet or supplementation with aged garlic extract can exhibit a favorable impact on your cholesterol levels and thereby improve cardiovascular health. Eating garlic and drinking lemon juice every day can help you lower cholesterol levels naturally.
Add These Foods To Lower Ldl Cholesterol
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.
4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
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Reduce Effects Or Onset Of Osteoarthritis
Consuming garlic in your regular diet can also help to prevent or reduce the onset of osteoarthritis. Research has shown that garlic contains a compound known as diallyl disulphide which helps to maintain bone density and therefore can potentially delay the onset of bone-related ailments like osteoarthritis.
Fights Uti And Improves Renal Health
Fresh garlic juice has the potential to reduce the growth of E. Coli bacteria that cause urinary tract infection . It also helps prevent kidney infections.
Garlic reduces infections on wounds, promotes hair growth, bone health and liver health. Most of the home remedies are effective only if garlic is consumed raw.
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How Does Garlic Lower Cholesterol
The CDC reports that around 38% of U.S. adults have high cholesterol levels.
High cholesterol puts your health at risk, but its a manageable problem.
There is a lot that people can do to put their cholesterol under control.
Various natural strategies such as eating certain foods are also useful.
Some foods are well-known for their potential to manage cholesterol, while others are not as much.
Where does garlic stand? Does garlic lower cholesterol? Read on to find out.
Garlic Can Combat Sickness Including The Common Cold
Garlic supplements are known to boost the function of the immune system.
One large, 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo . The average length of cold symptoms was also reduced by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group.
Another study found that a high dose of aged garlic extract reduced the number of days sick with cold or flu by 61% .
Adding garlic to your diet may be something to consider if you find yourself battling colds frequently.
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Health Benefits Of Garlic
Garlic has been part of the kitchens for centuries. This herb has curative and medicinal properties because of its antibacterial and antiseptic nature. The beneficial properties of garlic are because of a compound, Allicin. It is rich in minerals like phosphorus, zinc, potassium, and magnesium. Vitamins C, K, Folate, niacin and thiamine also are found abundantly in garlic.
Contraindications Adverse Effects Interactions
The ingestion of one to two cloves of raw garlic per day is considered safe in adults. The most common side effect of ingested garlic is breath and body odor. Consumption of excessive amounts of raw garlic, especially on an empty stomach, can cause gastrointestinal upset, flatulence, and changes in the intestinal flora.1,10 There have been reports of allergic dermatitis, burns, and blisters from topical application of raw garlic.10
Garlic appears to have no effect on drug metabolism,22 although recent studies23,24 in healthy volunteers show conflicting results related to garlics effect on protease inhibitor pharmacokinetics. It has been suggested that patients taking anticoagulants use caution when taking garlic because of its antithrombotic properties.10,22 It seems prudent to stop taking high dosages of garlic seven to 10 days before surgery because garlic can prolong bleeding time and has been associated with spontaneous spinal epidural hematoma.10,25
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How To Roast Garlic
Preheat your oven to 205° C . You can also use a toaster oven. Take one or more heads of garlic and peel the papery outer layers. Make sure you leave the skins of the individual garlic cloves and cut 1/4 to 1/2 inch from their top using a sharp knife. In this way, youll expose the individual garlic cloves.
Next, you need a baking pan or even better, a muffin pan to place the garlic heads cut side up. Pour a bit of olive oil over the exposed garlic heads, and rub it all over the cut with your finger. Then, cover the bulb with aluminum foil and put it in the preheated oven to bake at 205°C for around half an hour, or until the cloves of garlic are soft when you press them. Be careful not to burn yourself so let it cool enough before touching it.
Cut the skin a bit around each clove using a small knife, and squeeze or pull the roasted cloves out of their skin with a cocktail fork or your fingers. You can enjoy it as it is, or mash it to combine with other foods. For instance, you can mix in with pasta and Parmesan, or with sour cream for baked potatoes topping. Its also a great spread over warm French bread.
The ability to treat and prevent various diseases has made garlic one of the most recommended foods on the Planet. Experts recommend consuming this healthy vegetable every day.
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Putting Together A Low Cholesterol Diet
When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.
A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber soy protein and whole almonds.
Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.
Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.
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Bens Organic Garlic Tincture
Our Organic Garlic Tincture supplement is clinically formulated to reduce cholesterol and blood pressure, improve blood flow, boost heart health, and reverse erectile dysfunction .
Clinical studies have concluded that garlic can be used as an affordable, natural, and side-effect-free substitute for synthetic erectile dysfunction drugs. Additionally, over a dozen studies from the 1980s onwards have advocated supplementing garlic for its potent antibacterial and antiviral effect.
Athletic Performance Might Be Improved With Garlic Supplements
Garlic was one of the earliest performance enhancing substances. It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers. Most notably, it was given to Olympic athletes in ancient Greece .
People with heart disease who took garlic oil for 6 weeks had a 12% reduction in peak heart rate and better exercise capacity .
However, study results are mixed, as one study on nine competitive cyclists found no performance benefits .
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How To Get Garlic In Your Diet
One of the best things about garlic is that its super easy to include in your diet. You can add it to savory dishes, especially sauces and soups. Garlic can complete other dishes and add more taste and aroma to otherwise bland recipes.
A common way to use garlic is to press a few cloves with a garlic press. Then, you can mix it with a little bit of salt and virgin olive oil to make a healthy and delicious dressing.
Generally speaking, you get the most benefits from raw garlic. But, if you choose to add fresh garlic to your meals, make sure not to heat it above 140°F . High temperatures arent recommended because they can kill allicin.
Garlic also happens to be versatile as it comes in several forms, such as whole cloves, powder, and smooth taste. Also, there are supplements such as garlic oil and garlic extract.
Garlic Doesnt Help High Cholesterol
Garlic doesnt do much for the breath and it stinks for lowering cholesterol. Thats the conclusion of the most rigorous, head-to-head study of raw garlic and popular garlic supplements, despite promoters claims to the contrary.
Whether it was eaten raw in heart-healthy sandwiches, or in pills made of powdered or aged garlic, the strong-smelling herb had no effect on cholesterol in people whose levels were already elevated, the government-funded study found.
If garlic was going to have a chance to work, it would have worked in this study, said researcher Christopher Gardner. But it didnt.
Garlic is a longtime folk remedy for a variety of ills, including heart disease, cancer, infections and even mosquito bites. Scientific research on its purported benefits has had conflicting results. Some previous studies suggested garlic might help lower risks for digestive and prostate cancers, or might reduce blood pressure and cholesterol levels others found no benefit.
Health benefits have been thought to come from a sulfur-containing substance called allicin that is released when raw garlic is chopped or crushed. In lab tests, it can be applied directly to cells and has been shown to prevent cholesterol production.
But any direct benefits to the body from allicin may be diluted when garlic is eaten, said Gardner, an assistant professor of medicine at Stanford University.
The study appears in Mondays Archives of Internal Medicine.
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