Garlic, a staple in kitchens worldwide, has long been celebrated for its culinary versatility and pungent flavor. But beyond its role in the kitchen, garlic has a rich history of being used in traditional medicine for various ailments. In recent years, scientific research has shed light on garlic’s potential health benefits, particularly in the realm of cardiovascular health. Here, we take a closer look at how garlic supplements may support heart health, reduce the risk of cardiovascular disease, and improve overall well-being.
The Active Ingredient: Allicin
Garlic owes much of its medicinal properties to a sulfur compound called allicin. When garlic is crushed or chopped, the enzyme alliinase converts alliin, a compound naturally present in garlic, into allicin. Allicin is responsible for garlic’s characteristic smell and its numerous health benefits.
In supplements, garlic is often processed to retain high levels of allicin or its precursors. These supplements are typically available in various forms, including powders, oils, and aged garlic extracts. Research shows that these garlic supplements can play a significant role in improving cardiovascular health by influencing several risk factors.
Blood pressure regulation
One of the most compelling pieces of evidence supporting garlic’s cardiovascular benefits is its ability to lower blood pressure. High blood pressure (hypertension) is a leading cause of heart disease, stroke, and heart attacks. Studies have found that garlic supplements can have a blood-pressure-lowering effect, similar to certain pharmaceutical drugs, but without the potential side effects.
A meta-analysis of 12 trials found that garlic supplementation reduced systolic blood pressure by an average of 4-8 mmHg in people with hypertension. The mechanism behind this is thought to involve garlic’s ability to stimulate the production of nitric oxide, which helps relax and widen blood vessels, improving blood flow and reducing the pressure exerted on artery walls.
Cholesterol reduction
Cholesterol, specifically low-density lipoprotein (LDL), often dubbed "bad cholesterol," is another critical risk factor for cardiovascular disease. Elevated LDL levels can lead to the build-up of plaque in the arteries, restricting blood flow and increasing the risk of heart attacks and strokes.
Garlic supplements have been shown to modestly reduce LDL cholesterol levels in some studies. One review of 39 studies concluded that garlic could lower total cholesterol by about 10%, with the most significant effects seen in people with elevated cholesterol levels. While garlic may not be a substitute for cholesterol-lowering medications, it can be a helpful adjunct to a heart-healthy diet and lifestyle.
Anti-inflammatory effects
Chronic inflammation is a key contributor to cardiovascular disease. Garlic possesses potent anti-inflammatory properties that can help reduce systemic inflammation, which is linked to arterial damage and the progression of atherosclerosis (the hardening and narrowing of the arteries).
By lowering inflammation, garlic may contribute to improved arterial health and reduce the risk of plaque buildup. This is particularly important for preventing the progression of cardiovascular disease in individuals at risk.
Antioxidant protection
Garlic is also rich in antioxidants, which help neutralise harmful free radicals in the body. Oxidative stress, caused by an imbalance between free radicals and antioxidants, can damage cells, including those in the cardiovascular system. Over time, oxidative stress contributes to the development of heart disease.
Garlic’s antioxidants, including compounds such as S-allyl cysteine and selenium, help protect the heart and blood vessels from oxidative damage. Aged garlic extract, in particular, has been shown to increase the body’s antioxidant enzyme levels, providing extra protection against heart disease.
Improving blood circulation
Poor circulation can increase the risk of cardiovascular events, especially in individuals with a history of heart disease or those predisposed to vascular issues. Garlic has been found to improve circulation by enhancing the production of hydrogen sulfide, which promotes the dilation of blood vessels. This, in turn, can improve blood flow and reduce strain on the heart.
Studies have also shown that garlic may prevent platelet aggregation, the clumping together of blood cells that can lead to clot formation. By reducing clotting, garlic lowers the risk of thrombosis, a condition that can lead to heart attacks and strokes.
Balancing blood sugar levels
Cardiovascular disease is often linked to diabetes or poor blood sugar control. Garlic has been studied for its ability to lower fasting blood sugar levels in people with diabetes or prediabetes, potentially reducing the risk of cardiovascular complications. By helping to regulate blood sugar, garlic may further protect the heart in individuals who are at risk of metabolic disorders.
How to incorporate garlic into your cardiovascular health plan
If you're considering adding garlic supplements to your routine, it’s essential to choose a high-quality product. Look for supplements that contain stabilised allicin or aged garlic extract, which have been studied for their heart health benefits. Additionally, garlic can interact with certain medications, such as blood thinners, so it’s always a good idea to consult with a healthcare provider before starting a garlic supplement regime.
Final thoughts
Garlic is far more than a flavorful addition to your favorite dishes. The evidence suggests that garlic supplements may offer several cardiovascular benefits, from lowering blood pressure and cholesterol to reducing inflammation and oxidative stress. While more research is needed to fully understand garlic’s role in cardiovascular health, it’s clear that incorporating garlic, whether in supplement form or through your diet, can be a heart-healthy choice.
By taking a proactive approach to heart health, including incorporating garlic into your routine, you can support your cardiovascular system and reduce the risk of heart disease over time.
Related Supplements
In Stock
from £21.95
- High level of Allicin, the active ingredient
- Maintains normal cholesterol levels
- Added vitamin B1 to support cardiac health
- Added vitamin C for blood vessel function
In Stock
from £16.95
- Contains deodorised Garlic extract
- A very small, easy-swallow capsule
- Providing the equivalent of 200 mg of fresh garlic per capsule
- Contributes to normal immune function
A healthy balanced diet is the best way to consume all the nutrients we need. Sometimes however this isn't possible and then supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying any supplements or herbal medicines.