Eating a clove of garlic every day (roughly 3 to 6 grams) can reduce your cholesterol levels by 10%.
The research said that claim garlic intake led to a “significant decrease” in cholesterol levels due to high levels of allicin – an antioxidant that also gives garlic its signature scent.
Allicin may block the production of ‘bad’ LDL cholesterol in the liver by binding to LDL receptors on liver cells. The effects are often dose-dependent, meaning that higher doses of garlic can lead to greater drops in LDL.
The form in which the garlic is consumed may alter its cholesterol-fighting properties, according to different research teams. For example, one reported kyolic (an aged garlic extract) delivered the most consistent benefits in reducing total cholesterol levels than other garlic types.
Meanwhile, other studies claimed crushed garlic granules are ineffective in lowering blood cholesterol levels. This was put down to a possible loss of allicin during processing.
All of us looking to lower their cholesterol could see major benefits with the help of some cloves of garlic. It’s fairly cheap to buy and easy to add to most meals.
Those diagnosed with high cholesterol usually need to combine lifestyle changes with medications to help lower the ‘bad’ cholesterol (known as LDL). This substance can block your blood vessels and make you more likely to have heart problems or a stroke.
Lowering your cholesterol can reduce your risk of heart disease and stroke. There are plenty of other ways to naturally help your cholesterol levels fall back into a ‘normal’ range.
Exercise can help drastically, with the experts recommending people aim for ‘at least’ two and a half hours spread over the week. The experts also suggests trying to include more of the following into your diet.
- oily fish, like mackerel and salmon
- olive oil, rapeseed oil and spreads made from these oils
- brown rice, wholegrain bread and wholewheat pasta
- nuts and seeds
- fruits and vegetables
