Does garlic lower cholesterol?

There has been lots of research into the effects of garlic on a person’s blood cholesterol. Several studies have suggested that garlic intake can reduce cholesterol levels. However, other studies have suggested garlic has no effect on lowering cholesterol.

Of the studies that showed garlic could lower cholesterol, opinions differ on which types of garlic are most effective.Raw garlic bulbs contain a substance called alliin. Alliin turns into a sulfur-based compound called allicin when exposed to the air. Allicin gives garlic its distinctive smell. Studies have associated allicin with numerous health benefits.

Scientific opinions vary on which type of garlic is most effective for reducing cholesterol.

Research suggests that AGE may give the most consistent benefits in reducing total cholesterol levels than other garlic types. It is possible garlic powder and oil still have a beneficial effect on cholesterol levels.

A 2020 review mentions several studies that show aged black garlic extract reduced LDL cholesterol and elevated HDL cholesterol (HDL) levels. In these studies, participants took 300 milligrams (mg) or 6 grams (g) of aged black garlic extract twice daily for 4 or 12 weeks.

Other studies suggest that crushed garlic powder is ineffective in lowering blood cholesterol levels. The study authors attributed this to a possible loss of allicin during processing. For this reason, researchers preferred raw garlic during studies of cholesterol levels.

As with any drug or dietary supplement, there can be some side effects. These are typically mild and tend to occur when people consume high doses of raw garlic. Aged garlic extract may not produce these side effects due to its preparation. If someone has a garlic allergy, touching garlic may cause contact dermatitis. Contact dermatitis is a type of eczema that causes a person’s skin to become itchy, dry, or cracked.

In rare cases, some people with garlic allergies may experience anaphylaxis, which can be life threatening.

A small 8-week study suggested that consuming 20 g of garlic and 1 tablespoon (tbsp) of lemon juice daily lowered blood cholesterol levels and blood pressure. It is important to note that one garlic clove is approximately 6 g.

Research has shown that half to 1 clove of garlic per day can lower a person’s cholesterol levels by approximately 10%. This is equivalent to 3–6 g of garlic per day.

MNT