3 Ways Garlic Can Help Lower Your Blood Pressure

Garlic: Nutritional Profile

Garlic belongs to the onion family of vegetables and is derived from the bulbs of the plant Allium sativum. It is a great source of minerals and vitamins like phosphorus, potassium, calcium, copper, selenium, manganese, vitamin C, and B complex vitamins. 

The following is the nutritional profile of 100 g of raw garlic, according to the United States Department of Agriculture (USDA).

Garlic is also rich in a sulfur-containing compound called allicin, which has many health benefits. Allicin is released when the cells in garlic cloves are damaged (through crushing, chewing, or chopping) and it is responsible for the characteristic smell of garlic.

How Does Garlic Reduce Blood Pressure?

The effect of garlic on blood pressure is threefold. Allicin is responsible for the anti-hypertensive properties of garlic. It:

Inhibits the production of angiotensin II

Studies suggest that allicin can help block the production and release of angiotensin II. Angiotensin II is a hormone that constricts your blood vessels and contributes to the retention of sodium and water in your body, which raises your blood pressure levels. Thus by blocking angiotensin II, allicin keeps your blood pressure low. 

Increases the production of nitric oxide

Allicin stimulates your body to generate nitric oxide and hydrogen sulfide, both of which are vasodilators. These compounds can help relax the smooth muscles that line your blood vessels, thus relaxing your arteries and lowering your blood pressure.  

Exhibits anti-inflammatory and antioxidant properties

Allicin, along with other antioxidants present in garlic, can help prevent oxidative damage to the endothelial cells that are present in the inner lining of arteries. Chronic inflammation and damaged endothelial cells can lead to stiffening, clogging, and narrowing of blood vessels which can elevate your blood pressure. Garlic prevents this by reducing inflammation and oxidative cell damage.

How Much Garlic Should You Take for High Blood Pressure Management?

Consuming about one or two fresh cloves (4 g) of raw garlic every day can help you lower your blood pressure levels.

What is the Best Time to Eat Garlic for High Blood Pressure?

The best time to eat garlic for blood pressure control would be along with breakfast or before lunch, as the nutrients from garlic are better absorbed when your stomach is not completely full. It is important to consume freshly chopped or crushed garlic immediately, as allicin only remains active for about 1 to 2 hours.

What is the Best Way to Consume Garlic for High Blood Pressure?

• Include freshly chopped garlic in salads or sandwiches to enhance their flavour.
• Add freshly crushed or chopped garlic to sauces, dips, or dressings.
• Mix in some freshly crushed garlic to extra virgin olive oil and let the oil soak in the flavour for about 30 minutes. This oil can be used as a salad dressing, to add flavour to soups, or brushed over bread.

Make sure to consume garlic in its raw form instead of heating, roasting, or cooking it, since heat can deactivate the allicin in garlic, which lowers its effectiveness.

Are There Any Risks of Over Consuming Garlic?

• Due to its sulfur content and pungency, raw garlic can give you bad breath and body odour.
• Eating too much raw garlic can cause heartburn and acidity.
• Increased garlic intake can also cause stomach problems like bloating and gas.
• Due to its anti-thrombotic properties, eating too much garlic can increase your risk of bleeding, especially if you are on blood-thinning medication.

What are the Other Health Benefits of Garlic?

• Garlic has antimicrobial properties that can help fight bacteria and prevent food poisoning.
• Garlic can strengthen your immune system and help prevent frequent bouts of the common cold.
• Garlic can help regulate and lower blood sugar levels in diabetics.
• Garlic has anti-inflammatory properties that can help relieve joint pain.
• Garlic can help reduce the levels of low-density lipoprotein (LDL or bad) cholesterol levels in your blood, thus improving your heart health.
• Garlic has strong antioxidant properties that prevent damage caused by free radicals and oxidative stress to your cells and organs.