Garlic is one of the ancient condiments that has been used for medicinal purposes. But how many cloves of garlic should you consume to control cholesterol?
High cholesterol can pose a serious risk to your heart. The lipoprotein leads to the formation of plaque in the arteries which creates a blockage resulting in a possible heart attack. Dietary changes can naturally help reduce and control LDL levels. One of the key seasonings in use is garlic. Garlic has long been celebrated for its health benefits, including its potential to lower cholesterol levels. This spicy bulb contains compounds such as allicin, which are believed to contribute to its cholesterol-lowering effects.
How much garlic should you consume daily?
While there is no official guideline for consuming garlic specifically to control cholesterol, studies suggest that consuming 1 to 2 cloves of raw garlic per day may be effective. This amount is generally considered safe for most people and can provide the health benefits associated with garlic without excessive side effects. The key component of garlic that contributes to its cholesterol-lowering effects is allicin, which is released when garlic is crushed or minced. Allicin has been shown to improve cholesterol levels by:
- Reduce total cholesterol: Regular consumption of garlic can help reduce total cholesterol levels, particularly LDL (low-density lipoprotein), often called bad cholesterol.
- Increased HDL cholesterol: Garlic can help increase HDL (high-density lipoprotein), known as good cholesterol, which helps remove LDL cholesterol from the bloodstream.
- Improve blood circulation: Garlic can also improve blood circulation and reduce blood pressure, both of which are beneficial for heart health.
To reap the cholesterol-lowering benefits of garlic, consider these easy ways to incorporate it into your daily meals. Chop or crush 1 or 2 cloves of raw garlic and let it sit for a few minutes before consuming. This method maximizes allicin production. You can add it to salads, dressings or simply consume it with water.
Add garlic to your dishes while cooking. Sautéing or roasting garlic enhances its flavor, but keep in mind that cooking it can reduce some of its health benefits. Try including it in stir-fries, soups, or sauces.
While garlic is generally safe for most people, excessive consumption can cause side effects such as digestive problems, bad breath, or body odor. Additionally, garlic can interact with certain medications, particularly blood thinners, so it is essential to consult a health professional if you are taking medications. Incorporating 1 to 2 cloves of garlic into your daily diet can help reduce high cholesterol levels and promote heart health. Whether consumed raw, cooked, or in supplement form, garlic can be a tasty addition to a heart-healthy diet. As always, maintain a balanced diet and consult with a healthcare provider for personalized advice on managing cholesterol levels.
