Cardiovascular diseases or CVDs emerged the leading cause of death all over the world, taking an estimated 17.9 million lives each year, according to World Health Organisation (WHO). Garlic supplements can decrease blood pressure and there will be reportedly 16% to 40% reduced risk of witnessing cardiovascular events.
Garlic contains essential properties that can protect you from common cold, reduce blood pressure, improve hearth health, and decrease cholesterol levels. It has been used for decades amid its vast medicinal benefits. A large number of health benefits occur due to presence of sulfur compounds in garlic.
One of the most beneficial compounds in garlic is allicin. According to a research published in National Library of Medicine, allicin can reduce the production of angiotensin II, a hormone that increases blood pressure. Allicin helps in relaxing the blood vessels and lets the blood circulate more easily. Check some of the key benefits below:
1. Improves Cholesterol That Can Reduce Heart Disease Risk: Garlic can play significant role in lowering total and LDL (bad cholesterol). People with high cholesterol should eat garlic on empty stomach. According to a research conducted in 2016, taking garlic supplements for over 2 months could bring down LDL by nearly 10% and researchers observed the pattern in individuals with slightly increased cholesterol levels, according to report published in healthline. However, it did not have similar impact on triglyceride levels, a risk factor for heart ailments, added the report.
2. Reduces Blood Pressure: Cardiovascular diseases or CVDs emerged the leading cause of death all over the world, taking an estimated 17.9 million lives each year, according to World Health Organisation (WHO). High blood pressure is the major cause that can trigger these diseases. Garlic supplements can decrease blood pressure and there will be reportedly 16% to 40% reduced risk of witnessing cardiovascular events.
3. Prevents Alzheimer’s Disease & Dementia: Free radicals can cause oxidative damage that can lead to cognitive decline. Garlic has necessary antioxidants that can aid the body’s protective mechanisms against oxidative damage. Presence of antioxidants can considerably alleviate oxidative stress and bring down the risk of Alzheimer’s disease, common form of dementia. The powerful compound allicin available in garlic can protect against cognitive decline.
4. Garlic Can Increase Lifespan: The positive impact of garlic on several risk factors like blood pressure, cholesterol, Alzheimer’s can help you lead a longer life. According to a study featured in National Library of Medicine, older adults with regular consumption of garlic at least weekly lived longer than those who ate garlic less than once a week. It can help you defend against several harmful diseases and infections. Sometimes, these diseases emerged as the common cause of death particularly older adults or individuals with poor immunity. Regular consumption will support healthy eating habits as garlic is a vital source of sustainable nutrition.
5. Removes Heavy Metals: When taken in high doses, the presence of sulfur compounds in garlic can offer protection against organ damage due to heavy metal toxicity. Allicin can significantly decrease allicin in blood and key organs.
Dr. Saurabh Sethi, AIIMS-trained gastroenterologist and liver specialist, also educated at Harvard and Stanford, took to his Instagram account and shared the benefits of garlic. He advised to “crush garlic and let it rest for 10 minutes that is when Allicin, the potent and anti-cancer compound forms.” Garlic and onions are members of allium family. They activate detox enzymes in the liver and slow tumor growth. From a gut microbiome perspective, they feed healthy gut bacteria and improve immune signaling, added Dr Saurabh Sethi.
Apart from garlic, you can also include moong dal sprouts and horse gram as both of them have emerged heart healthy foods.
Moong dal sprouts contain iron, calcium, magnesium, and potassium that can support bone health, regulate blood pressure, and improve heart health. It is powerful source of antioxidants like flavonoids, phenolic acids, and phytochemicals that can fight oxidative stress.
Raw dal contains adequate iron content but the presence of anti-nutrient such as phytates frequently prevents absorption. The processing of sprouting can activate the enzyme phytase that can break down phytic acid, the major road blocker of iron absorption. Sprouting enhances the bioavailability of iron in moong dal by approximately 30%-50%. Additionally, vitamin C can significantly surge by approximately 3 times during the sprouting process. Also, vitamin C is essential as it can significantly helps with the absorption of plant-based iron. Therefore, moong dal sprouts can be a healthy addition to improve blood health.
Moong dal sprouts offer a unique combination of soluble fibre and bioactive peptides that can address cardiovascular disease effectively. Presence of fibre in sprouts can bind to bile acids in the intestinal tract that can stimulate the liver to pull more LDL or bad cholesterol from bloodstream to generate more bile. Moong dal offers strong levels of isoflavones and vitexin that can prevent oxidation of LDL cholesterol.
Moong dal is also a great source of potassium and magnesium. Presence of potassium in the sprouts can function as vasodilator that can calm the stress in blood vessel walls that can reduce blood pressure. Higher intake of potassium via sprouts can also aid the kidneys to eliminate excess salt that can maintain the fluid level balance necessary for healthy heart.
Horse gram has emerged highly beneficial in boosting heart health and it can alleviate risk factors that can pose heart disease risks. According to a study in rats with high cholesterol, the extract of horse gram or kulthi dal brought down cholesterol levels, LDL or bad cholesterol, and triglycerides, according to a report featured in healthline.
Horse grams can also decrease various markers of inflammation that can lead to chronic diseases like heart disease. It helps in raising good cholesterol or HDL as a result of its high fibre and polyphenol content. The presence of high fibre, low fat, protein, and antioxidants can decrease cardiovascular risks significantly.
FAQs
How does garlic help in reducing high blood pressure compared to other natural remedies?
Garlic reduces blood pressure primarily through its sulfur compound allicin, which decreases angiotensin II hormone production. This relaxes blood vessels and improves circulation. Studies suggest garlic supplements can lower blood pressure, resulting in a 16%-40% reduced risk of cardiovascular events. Its effect is notable compared to some remedies due to direct vasodilation and antioxidant properties.
What is the recommended way to consume garlic for maximum health benefits?
To maximize garlic’s benefits, crush the cloves and let them rest for about 10 minutes before consumption. This resting time allows allicin, the potent anti-cancer and blood pressure-lowering compound, to form fully. Consuming garlic on an empty stomach may enhance cholesterol-lowering effects as suggested by studies.
How do moong dal sprouts improve cardiovascular health and nutrient absorption?
Moong dal sprouts enhance cardiovascular health through their soluble fiber that binds bile acids, stimulating the liver to remove LDL cholesterol. Sprouting activates phytase enzyme, reducing phytates and improving iron absorption by 30%-50%. Additionally, vitamin C triples during sprouting, further aiding iron uptake. Potassium and magnesium in sprouts act as vasodilators, reducing blood pressure.
Can horse gram significantly impact cholesterol and inflammation levels to protect heart health?
Yes, horse gram shows promise in lowering cholesterol, LDL, and triglycerides based on rat studies. Its high fiber and polyphenol content help raise HDL (good cholesterol) and lower inflammation markers linked to chronic heart diseases. The combination of antioxidants, fiber, and low fat makes it beneficial in mitigating cardiovascular risks.
Is there evidence that regular garlic consumption can increase lifespan?
A study cited from the National Library of Medicine found that older adults consuming garlic at least weekly had longer lifespans than those eating it less than once a week. Garlic’s positive effects on blood pressure, cholesterol, cognitive health, and detoxification contribute to reducing risks of diseases that commonly cause mortality, supporting healthy aging.
Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.
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