What are the benefits of garlic for heart health and how often should it be consumed?

Known for its medicinal uses for thousands of years, garlic has cardiovascular health benefits, according to a recent study. A meta-analysis of nearly 30 studies Published In the journal Nutrients. This study indicates that Daily consumption of garlic or garlic supplements can lead to improved blood sugar and cholesterol levels.

The research was carried out by a team from the Universidad del Sureste performed a systematic review and meta-analysis Effects of garlic on blood glucose and lipid levels.

The meta-analysis included results from a total of 29 studies 1500 participants. Researchers focused on randomized controlled trials comparing garlic to a placebo. Alyssa KwanRegistered Dietitian Stanford Health CareThis research design is considered the gold standard, which reinforces the high quality of the study.

Matthew PadgettComprehensive Health Practitioner Cleveland ClinicHe explained that garlic has been shown to lower A1C levels, a blood test that measures it Average blood sugar level In the last two or three months, and LDL cholesterol, known as “bad” cholesterol. “A mean reduction in LDL cholesterol 8.2 points“, he said Padgett.

The history of garlic use dates back to the traditional medicine of ancient civilizations. Elisabetta Polity, Certified Diabetes Educator Duke Health in DurhamHe pointed out that it belongs to the garlic family Allium, which includes onions and leeks. These plants contain similar sulfur compounds AllicinIt contributes to health benefits.

Reflections on the safety of garlic Although it is safe and healthy, Padgett He cautioned that without lifestyle changes, the effects of garlic may not be significant. “But it may be a small part of a worthwhile program,” he said.

A meta-analysis debates the best way to consume garlic. Padgett He highlighted that there are many varieties of garlic such as juices, mixes, powders, raw and cooked. “The problem is that the study looked at daily consumption, and I rarely see people eating garlic every day,” he added.

For those who do not digest garlic well or do not like its taste, Polity supplements are recommended. However, he noted that due to variations in quality and price, using garlic powder in food is preferable if the taste is tolerated.

Brogan Taylor, registered dietitian Banner Health in Phoenix highlighted the importance of garlic as a flavoring agent It can also help reduce sodium intake in the diet. He added to reap the benefits of garlic You should consume 3 to 6 grams (or one or two cloves) each day. Taylor recommends adding fresh, minced or crushed garlic to your daily diet. Some ideas for adding more garlic to your diet include using it Soups and stewsAs well as cooking proteins and vegetables.

Experts believe that adding it to the daily diet can provide health benefits and enrich the taste of food.