Garlic has been considered a superfood due to its many health benefits, from supporting the immune system to promoting cardiovascular health. Recently, it has been the subject of attention in studies related to blood pressure control. One of the most popular ways to consume garlic is through garlic powder, a practical version that, in addition to adding flavor to your meals, can also contribute to lowering blood pressure.
However, to make the most of this benefit, it is important to understand the role of the compounds present in garlic and how they influence your health.
What makes garlic powder so special?
Although fresh garlic is widely recognized for its benefits, garlic powder retains many of the essential nutrients that make it effective, including a compound called allicin. Allicin is mainly responsible for the characteristic flavor and aroma of garlic. Furthermore, this compound has properties that can help reduce blood pressure, making garlic powder an excellent addition to your diet, especially if you are concerned about your blood pressure levels.
Allicin is not lost in the garlic drying process, which means that by adding garlic powder to your diet, you are benefiting from this compound in a practical way. While fresh garlic is often preferred by those seeking these benefits, garlic powder offers a convenient and equally effective alternative.
How does allicin affect blood pressure?
Allicin works, according to a 2019 study published in the journal Experimental and Therapeutic Medicineby interfering with the action of a hormone that contributes to increased blood pressure. Specifically, allicin appears to hinder the work of angiotensin IIa substance that narrows blood vessels and raises blood pressure. This effect can result in a significant reduction in blood pressure levels, especially in people who already have hypertension.
Study results indicate that those who incorporate allicin into their diet may see a drop of up to eight points in systolic blood pressure and five points in diastolic blood pressure. Although the effects are not miraculous, a moderate reduction in blood pressure can be extremely beneficial for cardiovascular health.
Other benefits of garlic for cardiovascular health
In addition to allicin, garlic contains other compounds with anti-inflammatory and antioxidant properties that can also help control blood pressure levels. Regular consumption of garlic has been linked to improved heart health, helping to dilate blood vessels and reduce the risk of heart disease. However, for these effects to be observed effectively, it is necessary to consume higher amounts of garlic powder than those we normally use in our daily meals.
According to several experts, the positive impact of garlic on blood pressure generally occurs with high supplemental doses. While it is not necessary to consume large amounts of fresh or powdered garlic every day, a daily supplement may be a viable option for those looking for a natural way to control high blood pressure. It is important to emphasize, however, that incorporating garlic into the diet does not replace prescribed medications, if necessary.
Garlic and a healthy lifestyle: the secret to controlled blood pressure
Although garlic can contribute to reducing blood pressure, experts are unanimous in stating that controlling hypertension is 70% lifestyle related and just 30% on medicines. In other words, a balanced diet, associated with regular physical exercise and stress control, plays a fundamental role in maintaining healthy blood pressure. Garlic, in this context, can be seen as a natural supplementhelping to optimize the results of a healthy lifestyle.
Conclusion
Incorporating garlic powder into your diet can be an excellent strategy. Its beneficial effect is mainly due to allicin, which, according to studies, can help reduce blood pressure significantly. However, the benefits of garlic are most effective when combined with a healthy lifestyle, and it is always important to consult a doctor before starting any supplement regimen. After all, as experts say, “health is built every day”.
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