Garlic benefits
Garlic has been recognized for its potential to help manage cholesterol levels due to its active compounds like allicin, which may reduce LDL ("bad" cholesterol) and boost HDL ("good" cholesterol). Here are five effective ways to include garlic in your diet for this purpose:
- Raw Garlic in Morning
Eating raw garlic on an empty stomach is one of the most effective ways to harness its cholesterol-lowering benefits. Chop or crush a clove of garlic and let it sit for 10 minutes to activate allicin before consuming it. Follow with water or mix it with a teaspoon of honey if the taste is too strong.
- Garlic Tea
Garlic tea is a simple and soothing way to incorporate garlic into your diet. Boil 2–3 crushed garlic cloves in water, strain, and add a dash of lemon juice and honey for flavor. This warm beverage can be consumed in the morning or evening for its heart-health benefits.
- Incorporate into Meals
Add garlic to everyday recipes such as soups, stews, stir-fries, and salads. Mince or crush garlic and toss it with olive oil for salad dressings or drizzle over roasted vegetables. Cooking garlic lightly preserves its flavor and some of its active compounds while making it easier to digest.
- Garlic Supplements
Garlic supplements, such as garlic oil capsules or aged garlic extract, are convenient for those who find raw garlic's taste or odor overwhelming. Choose a high-quality supplement and consult with a healthcare provider to determine the appropriate dosage for cholesterol management.
- Fermented Garlic
Fermented garlic, such as black garlic, is less pungent and has enhanced antioxidant properties. It can be used as a spread, mixed into sauces, or added to dishes like pasta and casseroles. Its sweet, tangy flavor makes it a versatile ingredient for cholesterol-friendly meals.
By incorporating garlic in these ways, you can enjoy its potential health benefits while enhancing the flavor of your meals. However, for significant results, it’s essential to pair garlic with a balanced diet, regular exercise, and other cholesterol-lowering habits. Always consult a healthcare professional before making major dietary changes, especially if you are on medications.