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There are numerous health claims surrounding garlic... do you think they are true? Let's discuss garlic and hypertension.



Research studies have found a link between the right type and amount of garlic and a lower blood pressure. The average reduction in systolic (top number) pressure was ~5-8 mm Hg. Garlic is linked to a reduction in diastolic pressure, but the decrease is not large enough to be statistically significant.

Garlic contains many components that may be responsible for this decrease in blood pressure.

Natural ACE (angiotensin-converting enzyme) inhibitors

Magnesium

Phosphorus

Adenosine

Allicin

All of these components promote arterial dilation, which means a widening of the arteries, to make blood flow easier. By making blood flow easier you are able to lower pressure in the arterial walls.

Studies indicate 10,000 mcg (microgram) of allicin are needed daily to result in a lower blood pressure. To gain 10,000 mcg of allicin you'd need to consume 4 cloves or 4 g (grams) of garlic daily.

Some easy ways to increase the garlic in your diet to promote heart health include:

1. Chop fresh garlic and add to stews or within a stir-fry.
2. Use as a seasoning and add to vegetables, meat, poultry, fish and soup when cooking.

Now, you can not rely on garlic alone to get your blood pressure back within a normal levels and reduce hypertension. However, if you include more garlic in your diet you are taking one easy step towards promoting a reduced hypertension and overall heart health.

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