Raw garlic, garlic powder, and aged garlic extract, as part of a healthy diet, can lower both diastolic & systolic high blood pressure, as effectively as standard antihypertensive medications! Also, it can relax blood vessels, lower cholesterol levels, and the risk of blood clotting and thrombosis, reducing the risk of heart disease and stroke by up to 40%!
People with hypertension have systolic blood pressure higher than 140 mmHg or diastolic blood pressure higher than 90 mmHg.
Normal levels of systolic blood pressure are lower than 120 mmHg and diastolic blood pressure lower than 80 mmHg.
Hypertension affects one in three adults worldwide! Most of them don’t even know it.
We should regularly check our blood pressure. It’s one of the major risk factors of cardiovascular disease, including coronary artery disease.
In fact, by controlling high blood pressure, we can control the progression of coronary artery disease.
Regular moderate exercise, weight loss, and following a healthy diet could really help regulate hypertension, along with dietary supplements and medication.
Can garlic lower high blood pressure?
Garlic could help reduce high blood pressure. In fact, garlic supplements are as effective in reducing high blood pressure as standard antihypertensive medications!
According to studies, garlic supplements can lower systolic and diastolic blood pressure by an average of 8-10 mmHg and 5-6 mmHg, respectively.
This reduction in blood pressure significantly reduces the risk of cardiovascular events, such as heart attack and stroke. By up to 40%.
How can garlic lower blood pressure?
First, garlic reduces high blood pressure because it increases the production of nitric oxide. Nitric oxide is a molecule which can reduce high blood pressure. It protects the heart and improves endothelial function. Also, it has antidiabetic effects.[3,4]
Oral bacteria play a key role in the synthesis of nitric oxide. As mouthwash kills these beneficial bacteria, you better use it only occasionally.
Watermelon is also good for hypertension, as it supports the endothelial nitric oxide synthesis!
If you want to boost your daily intake of nitric oxide, you could add a tsp of beet root powder into recipes or smoothies. You’ll find a wide variety of organic beet root powders on Amazon!
Moreover, garlic is beneficial for gut microbiota. Low diversity or population of gut microbiota has been lead to hypertension! Garlic can restore the microbiota biofilm and mucus production, due to its prebiotic properties and hydrogen sulphide (H2S) production.
Actually, garlic compounds when interact with red blood cells produce hydrogen sulphide, which relaxes blood vessels, lowering high blood pressure and protecting from cardiovascular disease.
Furthermore, there are dietary supplements containing aged garlic extract. Fresh garlic is fermented, enhancing its bioactivity. Additionally, fermented garlic extract has no odor.
For instance, Kyolic aged garlic extract has extensively been researched with great results. It can increase beneficial bacteria in the gut, such as Lactobacillus and Clostridia species, within 3 months.
Moreover, aged garlic extract can reverse the aging of the arteries and arterial stiffness. Also, it can lower high levels of total cholesterol, and especially, LDL-cholesterol. Additionally, it has a blood thinning effect, decreasing the risk of blood clotting and thrombosis, without increasing the risk of bleeding! Hence, aged garlic extract protects the heart.
You can find a wide variety of aged garlic extracts on Amazon.
Last, but not least, the consumption of probiotics is also beneficial for reducing high blood pressure!
What dose of garlic powder do I need to lower high blood pressure?
There isn’t a standard recommended daily dose for garlic. But, in many studies, daily doses of almost 1g of garlic powder had beneficial effects in reducing high blood pressure.
Hence, a tsp of garlic a day, which is about 3g, seems to be more than enough.
Moreover, dietary supplements with aged garlic extract contain about 500-1,500 mg per serving.
A tsp of garlic powder is beneficial for losing weight as well.
In any case, you shouldn’t consume high amounts of garlic at once. It could cause heartburn or stomach disturbances. Cooked garlic is less likely to cause digestive effects, as compared to raw.
Also, people taking blood thinners should consult their physician before taking any garlic supplement or consuming high amounts of garlic. It may prevent the formation of blood clots, increasing the risk of bleeding.
Garlic needs certain vitamins to deal with hypertension!
These vitamins are necessary for converting sulfur components in garlic into hydrogen sulphide, which relaxes blood vessels and causes vasodilation.
On the other hand, deficiency in these vitamins may lead to hypertension.