Garlic can lower high cholesterol levels naturally.

Garlic, as part of a health, well-balanced diet, can reduce slightly elevated cholesterol without medication or side effects. In fact, it can reduce total serum cholesterol by 17 mg/dL!

How can I lower elevated cholesterol naturally?

We should maintain our cholesterol to healthy levels. Elevated cholesterol significantly increases the risk of cardiovascular disease, such as coronary events and atherosclerosis. 

Current medical practice includes the prescription of medication such as statins. Certainly, statins are pretty efficient in lowering cholesterol and triglyceride levels. But, these drugs may cause adverse effects, such as muscle weakness, neuropathy, cognitive dysfunction, and even increased risk of diabetes.

Thus, reducing slightly elevated cholesterol without drugs is a better option. Following a healthy, well-balanced diet, while limiting saturated fats, can significantly lower cholesterol.

The main sources of saturated fats are dairy and meet. Hence, limiting animal-based foods could lower cholesterol. The American Heart Association recommends consuming no more than 13g, or 120 calories, of saturated fats a day.[1]

Avoiding foods high in cholesterol seems beneficial as well.

For instance, just a glass of whole milk contains about 5g, while a beef steak may contain more than 10g of saturated fat, respectively.[2]

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On the contrary, consuming in moderation other types of fat, naturally present in vegetable oils, seeds, and nuts, may help lower cholesterol and protect the heart.

Moreover, quitting smoking, starting moderate exercise, and losing weight could help you lower elevated cholesterol.[3]

Above all, you should consult your physician, though. Especially, before taking any supplement or drastically changing your diet.

Can garlic reduce high cholesterol levels?

Garlic can be effective in reducing elevated total serum cholesterol. Total cholesterol levels greater than 200 mg/dL are considered elevated.

In fact, according to studies, garlic intake can reduce total serum cholesterol by 17 mg/dL! Most noteworthy, garlic can reduce LDL-cholesterol by 9 mg/dL, while slightly increasing HDL-cholesterol levels.[4]

LDL-cholesterol is the “bad”, while HDL-cholesterol is the “good” cholesterol. High levels of HDL cholesterol can lower the risk of heart disease and stroke.[5]

Actually, scientists have found that an 8% reduction in cholesterol levels reduces the risk of coronary events by 38%! Hence, eating garlic regularly could protect your heart.

Elevated homocysteine is another key risk factor for the heart as well.

Additionally, garlic protects the heart, as it can help reduce high blood pressure! Hypertension is also one of the major risk factors of cardiovascular disease.

How much garlic should I eat a day?

Moreover, garlic is well-tolerable by most people. It’s unlikely to cause any side effects. It’s much safer than conventional cholesterol-lowering medications. Hence, people with slightly elevated cholesterol could start eating garlic regularly.

There isn’t a standard recommended daily dose for garlic, though. In studies, researchers used daily dosages of 0.3-20g.[6]

Thus, a tsp of garlic powder a day, as part of a healthy, well-balanced, low-in-saturated-fats diet, seems to be a pretty beneficial dose. It’s about 3 grams.

This dose of garlic is good for weight loss as well.

In any case, you should start consuming low amounts of garlic, steadily increasing them. High amounts of garlic may cause heartburn or stomach disturbances to people with a sensitive stomach. Also, people who take blood thinners should consult their physician before consuming garlic. It may increase the risk of bleeding.

Last, you should consume garlic for 2-3 months, in order, to help you lower elevated cholesterol.

Do I need garlic supplements to reduce cholesterol?

Additionally, you could use dietary supplements with garlic powder to boost garlic intake. You could easily get daily doses of 500-1,500 mg.

Aged garlic extract has many health benefits as well, due to its enhanced bioactivity. You’ll find a wide variety of aged garlic extracts on Amazon.