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.
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.
Natures Bounty Odorless Garlic
Natures Bounty uses a pretty standard formula with this garlic supplement: 1000 mg per softgel capsule, delivered using soybean oil and a gelatin capsule.
It isnt particularly innovative, and doesnt quite measure up to the purity and potency found in other garlic supplements, meaning it finds itself further down in the rankings.
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Eating Well + Exercise
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
The Stanford University School of Medicine study involved 200 middle-aged Americans, all sedentary and with poor eating habits. Some were told to launch new food and fitness habits at the same time. Others began dieting but waited several months before beginning to exercise. A third group started exercising but didnt change eating habits till several months later.
All the groups received telephone coaching and were followed for one year. The winning group was the one making food and exercise changes together. The people in this group were most likely to meet U.S. guidelines for exercise and healthy eating , and to keep calories from saturated fat at less than 10% of their total intake of calories.
For best results with a healthy lifestyle, new research has found that plunging right in with both healthy eating and exercising is the way to go.3
Garlic Makes Other Healthy Foods Taste Great
Bazilian classes garlic in the same category of food as onions, herbs, and spices, adding that garlic brings great flavor to foods, so it helps us eat more of the foods that were supposed to be eating more of, like vegetables, whole grains, lean proteins, and beans.
And finally, dont discount the role that taste plays in your overall diet: When we love the food we eat and learn to listen to our cues for satiety, it can be more satisfying, too, Bazilian says. All the more reason to add some garlic to your next meal!
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How To Know If Your Cholesterol Is High
According to the World Health Organization , cardiovascular disease kills more than 17 million people each year worldwide . This is due, in part, to the lack of adequate treatment.
On the other hand, high cholesterol is a cardiovascular condition that is often caused by a sedentary lifestyle . Its appearance produces a major effort of the heart muscle and, at the same time, affects blood circulation and arterial health.
Most disturbing is that this disease usually develops silently. Therefore, his diagnosis is often only known when the cholesterol is already in an advanced stage.
Although there are many medical and natural alternatives to regulate cholesterol levels in the blood, some people fail to treat this disease. In addition, many affected patients may not know they have high cholesterol. But then, how do you know if your cholesterol is not normal?
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 .
Rodent studies have shown that garlic helps with exercise performance, but very few human studies have been done.
People with heart disease who took garlic oil for 6 weeks had a 12% reduction in peak heart rate and better exercise capacity (
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How Do You Eat It
- Every day you should eat a clove of raw garlic, chewed or crushed.
- If its difficult for you to chew it, you can blend or add it to your food, but always without cooking it.
- You can alleviate the strong taste by chewing some anise seeds or parsley leaves afterwards.
Oregons Wild Harvest Garlic
The main claim to fame for Oregons Wild Harvest is its certified organic garlic that serves as the source of the extract.
The dosage is pretty middle of the road, at just over 500 mg of garlic extract per capsule, but with no ingredients aside from garlic and the vegetable cellulose casing, its sure to be a favorite if organic ingredients and purity are a priority for you.
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Focus On Fruits Vegetables Whole Grains And Beans
Our typical American diet is now abbreviated as SAD by scientists nationwide because its full of foods that do sad things to both hearts and waistlines. Hyperprocessed foods like potato chips and French fries. Sugar-saturated drinks. And fatty, artery-clogging meats and full-fat dairy foods like cheese.
We dont have to become complete vegetarians to get our cholesterol levels into healthy ranges, studies on the Pritikin Program have found, but clearly, the more vegetables, fruits, potatoes, and other naturally-fiber-rich plant foods we eat, the healthier well be.
Plant foods high in soluble fiber are especially beneficial in lowering total and LDL bad cholesterol levels. Good sources include beans , yams, oats , barley, and berries.
For simple tips on bringing more fruits, vegetables, whole grains, and beans into your life, here is a 5-day sample healthy meal plan from the doctors and dietitians at Pritikin Longevity Center.
The Case Against Garlic
While some studies and experts have advocated for garlic through the years, that thinking is changing in some scientific circles. The Mayo Clinic notes that recent research on garlic and cholesterol has shown no evidence that garlic or garlic supplements have any effect on the blood lipid.
An August 2015 article from the Center for Science in the Public Interest examined the results of a study of 192 adults with high LDL cholesterol. The study participants were divided to receive raw garlic, two separate garlic supplements or a placebo in roughly equal numbers.
At the conclusion of the six-month study, all of the garlic takers in the study had roughly the same numbers of LDL, HDL and triglycerides as those who took the placebo. Clearly, at least in this instance, garlic supplements had little effect on cholesterol levels.
“I would say that there is probably no evidence that Garlique is beneficial,” says Kunal Karmali, MD, a cardiologist with Northwestern Medicine in Chicago, Illinois. “When I recommend medicines for patients, they are ones that have been studied in rigorous, well-done scientific trials and have demonstrated a benefit time and time again. Supplements and multivitamins have not been shown to be beneficial in impacting cholesterol levels. They’re oftentimes untested, and even when they are tested, they are not shown to be beneficial.”
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Garlic May Reduce Blood Clotting
One more perk of garlic for your heart health: Compounds in garlic have been shown to decrease the stickiness of our platelets and have anti-clotting properties, says Bazilian. These things may help guard against atherosclerosis, a process in which plaque buildup leads to a hardening and narrowing of the arteries. Per the National Heart, Blood, and Lung Institute, atherosclerosis increases your risk for blood clots that can cause heart attacks and stroke. Of course, eating garlic shouldnt be the only preventive measure you take to protect your arteries. The National Heart, Blood, and Lung Institute recommends following a heart-healthy eating plan, getting plenty of exercise, managing your weight, and avoiding or quitting smoking.
Remedy Of Ginger Garlic And Honey To Regulate High Cholesterol
This remedy is a great option if you want to regulate your blood cholesterol in a short time . Moreover, it is simple to prepare and very economical. This natural remedy helps clean the arteries and thus reduce the risk of suffering from possible cardiovascular diseases.
The ingredients in this ginger ai and honey remedy contain anti-inflammatory and antioxidant properties . For this reason, they also help treat diseases such as indigestion, hypertension, arthritis and asthma.
In the case of garlic , it improves blood circulation and heart health . It is an anticoagulant, an anti-inflammatory and an antioxidant. Due to its high content of organo-sulfur compounds called allicin, since ancient times garlic has been one of the best foods promoting cardiovascular health. This substance also present in the onion has anti-inflammatory, anticoagulant and vasodilator properties.
All these properties are crucial to avoid cholesterol accumulation. The detoxifying power of garlic improves the processes that filter the blood by decreasing the accumulation of toxins and other harmful particles that circulate through the blood stream. In addition, garlic has significant amounts of vitamins and minerals that fortify the heart muscle and arteries.
For its part, ginger prevents the peroxidation of lipids and also prevents the liver from synthesizing the bad cholesterol from certain foods. Like garlic, it is also a very good antioxidant.
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Can Give Good Hdl Cholesterol A Boost
While garlic may have potential to lower levels of total cholesterol, LDL cholesterol, and triglycerides, the good news is it may not adversely impact levels of the good high density cholesterol in your body. Some studies record a 15 percent rise in HDL levels with garlic supplementation for 6 weeks.7 Researchers in another small study found that after taking garlic extract for 4 months, people with high cholesterol levels saw an improved blood lipid profile, with levels of good HDL cholesterol actually going up.8
Garlic Intake May Be Problematic For Some
Some people may have mild side effects like bad breath, heartburn, flatulence, and gastric disturbances from taking garlic.12 But for the vast majority, having a clove or two as part of your normal diet shouldnât cause you problems . Taking larger amounts as a supplement must, however, be run by your doctor first.
As with anything taken in large amounts or as a supplement, you will need to be mindful of other health conditions or medication that could interact with the garlic or garlic extract and affect your body. For instance, if you are taking any kind of anti-inflammatory drugs or anticoagulants, you should be wary of possible drug interactions. Garlic tends to inhibit platelet aggregation â which basically means your blood will take longer to clot and you may bleed longer than normal. If you are already on medication that has this effect, like anticoagulants, for instance, it could amplify these effects, causing problems with clotting and putting you at risk of excessive bleeding.13
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Garlic Doesn’t 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.
Things You Need To Know About High Cholesterol
If youve been diagnosed with high cholesterol, its important to improve your lifestyle habits as soon as possible. The perfect combination is healthy eating and exercise. At the same time, you should quit smoking and minimize the consumption of alcoholic beverages.
Some suggestions that may inspire you to improve your eating habits are the Harvard plate and the Mediterranean diet. However, the most important thing is to follow the recommendations of your treating physician.
Experts at the Spanish Heart Foundation have some recommendations:
- Substitute whole milk products for skimmed milk products, butter for olive oil, and fatty meats for lean meats with little fat
- Saturated fat should be reduced. Furthermore, they recommend reducing it to less than 10% of the diet.
- Eat more oily fish
- Intake of less than 7% of polyunsaturated fats
- Limit monounsaturated fat to 15-20% of the diet
- Consume less than 300 mg of cholesterol, 50-55 % of carbohydrates, and 15 % of proteins
- In addition, 20-30 g of fiber and enough calories to maintain an adequate weight
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Signs Of High Cholesterol
The problem with cholesterol is that it is part of what is called the silent killers of the body. It is not evident in the early stages . That is why it is essential to be attentive to possible warning signals and, above all, to make regular medical checks.
To detect high cholesterol, we recommend you pay attention to these signs:
- Inflammation in the extremities
- Weakness and fatigue
- Chest pain can also be a sign of high cholesterol
If you experience some of these symptoms, you should consult your doctor as soon as possible. He will ask you to do the proper blood tests to determine if your cholesterol is high. The normal levels of this lipid in the blood will depend on the age and sex of the person.
Although it is a very important substance in the body, too high a rate has serious health consequences , especially because it usually causes the formation of plaques that clog the arteries. Lack of control increases the risk of serious cardiovascular disorders, such as heart attacks or strokes.
Discover now a natural remedy based on ginger, garlic and honey that will help you to reduce a high cholesterol level.
Garlic May Help You Live Longer
The potential effects of garlic on longevity are basically impossible to prove in humans.
But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.
The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.
Summary Garlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer.
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Garlic May Support Immune Function
Given our collective zest for learning about taking care of our immune system during the COVID-19 pandemic, heres one reason to add garlic to your dinner tonight. While theres not enough evidence to suggest that that garlic will prevent or treat the common cold, for instance, it can play a role in your bodys defense mechanisms in a few ways.
For one, the allicin in garlic provides antibacterial properties, says Bazilian. Scientists also believe that garlic has antiviral properties that may work in two ways, she says: by blocking the entry of viruses into cells, and by strengthening the immune response so that it can effectively fight off potential invaders. Its these things that can help support a healthy immune system overall.
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.
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