What are the benefits of garlic for cardiovascular health and how often should you consume it?

What are the benefits of garlic for cardiovascular health and how often should you consume it?
What are the benefits of garlic for cardiovascular health and how often should you consume it?

Some ideas to incorporate more garlic into the diet include its use in chilis, soups and stews, as well as in cooking proteins and vegetables – (Illustrative Image Infobae)

Garlic, known for its medicinal uses for thousands of years, has been shown to have cardiovascular health benefits, according to a recent study. meta-analysis of almost 30 studies published in the magazine Nutrients. This research indicates that Daily consumption of garlic or garlic supplements can lead to improvements in blood sugar and cholesterol levels.

The research was carried out by a team from the Universidad del Sureste has done a systematic review and meta-analysis that investigated and the effects of garlic on blood glucose and lipid levels.

The meta-analysis included results from 29 studies with a total of more than 1500 participants. The researchers focused on randomized controlled trials that compared garlic to placebos. Alyssa Kwanregistered dietitian at Stanford Health Carehighlighted that this research design is considered the gold standard, which reinforces the high quality of the study.

Matthew Badgettcomprehensive health doctor at Cleveland Clinicexplained that garlic shows a reduction in A1C levels, a blood test that measures the average blood sugar level In the last two or three months, and in LDL cholesterol, known as “bad” cholesterol. “The average reduction in LDL cholesterol was 8.2 points“, he claimed Badgett.

To obtain the benefits of garlic, you should consume between 3 and 6 grams (or one or two cloves) each day – (Illustrative Image Infobae)

The history of the use of garlic dates back to the traditional medicine of ancient civilizations. Elisabetta Politi, certified diabetes educator at Duke Health in Durhampointed out that garlic belongs to the family allium, which includes onions and leeks. These plants contain sulfur compounds such as allicinwhich contribute to health benefits.

A reflection on the safety of garlic indicates that, although it is safe and healthy, Badgett He cautioned that without lifestyle changes, the effects of garlic may not be significant. “But it can be a small part of an effective plan,” he said.

The meta-analysis also brings into debate the best way to consume garlic. Badgett He highlighted that there are several types of garlic such as extracts, compounds, powder, raw and cooked. “The problem is that the study looked at daily consumption, and I rarely see people eating garlic every day,” he added.

For those who do not digest garlic well or do not like its taste, Politi recommended supplements. However, due to variations in quality and cost, he noted that using garlic powder in foods might be a preferable option if the taste is tolerated.

Garlic is known for its medicinal uses for thousands of years – (Illustrative Image Infobae)

Brogan Taylor, registered dietitian at Banner Health in Phoenix, highlighted the importance of garlic as a seasoning that It can also help reduce dietary sodium intake. He added that to obtain the benefits of garlic You should consume between 3 and 6 grams (or one or two cloves) each day. Taylor suggested incorporating fresh, minced or crushed garlic into daily meals. Some ideas for incorporating more garlic into your diet include using it in soups and stewsas well as in the cooking of proteins and vegetables.

Experts believe that its inclusion in the daily diet can offer health benefits and enrich the flavor of food.

 
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