The simple ingredient might have your breath a little smelly – but the long-term health benefits are definitely worth it
People looking to lower their cholesterol could see major benefits with the help of one small but powerful vegetable. 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.
People often find themselves in a minefield when looking for ‘safe’ foods that won’t send them closer to life-threatening problems linked to their cholesterol. So, being aware of some natural steps that can easily be built into your everyday routine is key to staying healthy.
According to the NHS, avoiding food that contains saturated fats is crucial. But, experts around the world are discovering different foods that have the power to slash cholesterol.
Some have said eating a clove of garlic every day (roughly 3 to 6 grams) can reduce your cholesterol levels by 10%. There have been studies 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, typically sold in supermarkets, are ineffective in lowering blood cholesterol levels. This was put down to a possible loss of allicin during processing.
Victoria Taylor, senior dietitian for the British Heart Foundation, said: “Garlic can add flavour to meals without adding salt. But to address your risk of heart and circulatory diseases it’s important to think about your diet as a whole, rather than one ingredient. Don’t rely on garlic alone to lower your risk!”
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 NHS recommending people aim for ‘at least’ two and a half hours spread over the week. The health service 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
