The Cooking Ingredient That Helps Regulate Blood Pressure And Cholesterol Naturally

Garlic (Allium sativum) is much more than just a culinary ingredient that enhances the flavor of our dishes. Throughout history, entire civilizations, from the Egyptians to the Greeks and Romans, have used it for its impressive healing properties.

Considered a natural remedy par excellence, its fame has transcended millennia, and contemporary scientific research only confirms what our ancestors already suspected: garlic is a powerful ally for our health.

According to a FAO report, garlic is cultivated and consumed worldwide, with China and India as the main producers. Its versatility in cooking and its health benefits make it a staple food in many cultures.

A recent study published in the Journal of Agricultural and Food Chemistry found that certain compounds in garlic may help reduce inflammation in the body, which could be beneficial for people with arthritis and other inflammatory conditions.

The secret behind garlic: Allicin and other compounds

The key to garlic’s powerful properties lies in its sulfur compounds, especially allicin, which forms when raw garlic is crushed or minced. This compound is responsible for its characteristic odor and many of its therapeutic effects. In addition to allicin, garlic contains other bioactive compounds, such as ajoene, diallyl disulfide, and diallyl trisulfide, as well as vitamins (C and B6), minerals (manganese and selenium), and fiber, which contribute to its numerous benefits.

Properties of garlic for cardiovascular health

One of the areas where garlic’s properties have shown the most promise is in cardiovascular health. It is a natural protector of the heart and blood vessels. According to the World Health Organization (WHO), cardiovascular disease is the leading cause of death worldwide. Garlic, as part of a healthy diet, can help prevent these diseases.

Regulation of blood pressure

Numerous studies have shown that regular garlic consumption can help regulate blood pressure, especially in people with hypertension. The sulfur compounds in garlic help relax blood vessels, facilitating blood flow and reducing pressure on arterial walls.

Cholesterol control

Additionally, it has been observed to reduce LDL (bad) cholesterol and triglyceride levels, while slightly increasing HDL (good) cholesterol. This dual action is essential in preventing atherosclerosis and other heart diseases.

Strengthening the immune system

Garlic’s properties also extend to improving our natural defenses. Its antibacterial, antiviral, and antifungal properties make it a formidable ally for strengthening the immune system. Consuming garlic regularly can help prevent common colds, flu, and other infections. Some research suggests it can reduce the frequency and duration of symptoms of these conditions.

Anticancer and antioxidant potential

Garlic is a rich source of antioxidants, which fight free radicals in the body, which are responsible for cell damage and aging. This antioxidant capacity is crucial in the prevention of chronic diseases, including some types of cancer. Preliminary research suggests that garlic’s properties may play a role in the prevention of certain types of cancer, such as stomach, colon, and prostate cancer, although further human research is needed to confirm these findings.

Other proven benefits of garlic

Beyond its cardiovascular and immunological effects, garlic offers other significant health benefits:

• Digestive Health: Can promote healthy gut flora and relieve digestive problems.
• Anti-inflammatory Properties: Its compounds can help reduce inflammation in the body, benefiting people with conditions such as arthritis.
• Detoxification: Contributes to the elimination of toxins and heavy metals from the body.
• Bone Health: Some studies suggest a possible role in improving bone health, especially in women.

How to incorporate garlic into your daily diet

To take full advantage of garlic’s properties, it’s best to consume it raw, as heat can degrade some of its active compounds, such as allicin. Crushing or chopping it before use activates the formation of allicin. 

You can add it to salads, dressings, sauces, or simply consume it with a little olive oil. If the flavor is too strong, lightly cooked garlic still offers benefits, albeit to a lesser extent. Garlic supplements are also available, but it’s always preferable to obtain their benefits through whole foods.

Precautions and considerations

Although garlic’s properties are widely recognized, it’s important to take some precautions into account. Excessive consumption can cause bad breath, heartburn, or digestive discomfort in some people.

Additionally, due to its anticoagulant effects, people taking blood-thinning medications or undergoing surgery should consult their doctor before significantly increasing their garlic intake or taking supplements. Garlic’s properties cement it as a superfood with immense potential for our health and disease prevention. 

Dr. Richard S. Rivlin, in his article ‘Historical Perspective on the Use of Garlic’, notes that ‘garlic has been used for centuries in a variety of cultures for its medicinal properties, and modern science is beginning to validate many of these traditional uses.’