High blood pressure or hypertension affects one in three adults. The symptoms are usually unnoticeable while it increases a person’s risk of heart diseases and strokes. It is also known as the silent killer.
Although, high blood pressure can easily be avoided with a few lifestyle amendments. Maintaining a healthy diet is one of the key attributes to keeping blood pressure levels at a healthy level. Garlic is known to cut high blood pressure levels by 10%. So being savvy about your food picks will help you manage and prevent heart related hypertension issues short term and long term.
Does Garlic Lower Blood Pressure?
Garlic is more than just a zest of flavour for your food and drinks. It boosts nitric oxide levels in your body, which is responsible for widening the blood vessels. The more relaxed the blood vessels are the less the heart has to work in trying to pump enough blood through the arteries- keeping blood pressure at a healthy level.
The main active ingredient in garlic is allicin. Allicin is responsible for helping keep the blood pressure levels low by preventing angiotensin II.The component that is known to cause the blood vessels to contract or tighten up-and eventually cause hypertension.
By preventing angiotensin II, it makes it extremely easy for the effects of allicin to make blood flow more easily through your arteries and increase the production of compounds that lead to improved vascular flexibility and reduced stiffness.
Experts have also mentioned and believe that the anti inflammatory and antioxidant properties have a direct correlation and contribute to reducing and preventing increased blood pressure levels.
How Much Garlic Should I Take For High Blood Pressure?
The best way to take garlic is fresh or in a powder form. Alliinase is an enzyme contained in garlic. It’s released when we crush, cut or chew raw garlic and then goes through a series of reactions resulting in the creation of allicin. The intake of cooked garlic won’t be useful because many of the positive properties needed to reduce blood pressure get destroyed. Below we discuss the amount of garlic that is needed to help reduce high blood pressure.
1. Raw Garlic
As mentioned, eating raw garlic will activate Allina that will begin to release allicin in abundance. It’s best to consume garlic within an hour or two of activating allicin. You can eat this regularly (400mg daily) and keep track of your blood pressure levels using the 24/7 blood pressure monitor from Aktiia.
2. Garlic Powder
Taking 600 to 900 mg of garlic powder will reduce hypertension by 9-12%. A dose of 600 mg will contain 3.6mg of allicin and 900mg has 5.4 mg of allicin.
3. Salads
You can add slices or minced fresh garlic to any salad of your choice. The amount really is up to you and your taste buds. Not only will it add wonderful flavour to your salad, but it will help reduce hypertension levels.
4. Garlic Milk
Peel and mince 10 to 12 garlic cloves and add them to warm milk. You can add a spoonful of honey to add a sweet taste and help digest the drink better.
5. Garlic Oil
Taking 12.3 mg of garlic oil daily for 16 weeks will help with hypertension. Although, we recommend using fresh garlic by adding fresh garlic to your oil.
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Does Garlic Interfere With Blood Pressure Medication?
Taking garlic alongside medications to help lower blood pressure levels may cause your blood pressure levels to get too low, and cause hypotension. We recommend not taking too much garlic if you’re currently on medication and advise speaking with your health care professional for further information. You can also visit the NHS website for further assistance.
Summary
Garlic is a safe and effective remedy to help lower blood pressure levels. It can be consumed in various ways, it’s just about finding a way that works best for you. Remember, speak to your healthcare professional before adding garlic to your diet as a remedy, especially if you are on medication or have any other underlying health issues.
Disclaimer: If you are concerned about your blood pressure, it is best to speak to your doctor. They can advise on the best way to manage your blood pressure and whether consuming garlic may be beneficial.
Sources:
NHS, Low Blood Pressure (hypotension), September 9, 2020 – https://www.nhs.uk/low-blood-pressure-hypotension
NHS, High Blood Pressure (hypertension), December, 2001 – https://www.nhs.uk/high-blood-pressure-hypertension
