FoodsHerbs & spicesHeart
Garlic is one of the better-evidenced culinary medicines for the heart. Its organosulfur compounds, chiefly allicin, are formed when you crush or chop it.
Key takeaways
- Meta-analyses: garlic lowers blood pressure (~5 mmHg systolic, ~2.6 mmHg diastolic) in people with hypertension.1
- It also modestly improves cholesterol and may support immune function.1
- Crush and rest chopped garlic ~10 minutes to form allicin; aged garlic extract is a standardised, low-odour option.
- Safe as food; high doses can thin the blood (caution before surgery / with anticoagulants) and cause odour and reflux.
What it is
Garlic (Allium sativum) produces allicin and related sulfur compounds when its cells are damaged by crushing or chopping — these are behind most of its cardiovascular effects.
The evidence
Updated meta-analyses show garlic supplements significantly reduce blood pressure in hypertensive people, regulate cholesterol (lowering total/LDL, raising HDL) and modulate immune markers.1 Effects are real but modest — a helpful adjunct, not a replacement for medication.
Dose & how to use
Culinary garlic daily, crushed and rested; or aged garlic extract (standardised) for consistent dosing with less odour.
Safety & who benefits
Safe for most. Of interest for blood pressure and cholesterol. Caution with blood thinners and before surgery; it can also irritate reflux.
References
Educational summary, not a prescription.
- Ried K. Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: a review and meta-analysis. 2020. pmc.ncbi.nlm.nih.gov
This article summarises nutrition science for education and is not a substitute for individual medical advice.