The humble garlic in our chutney spread could help in improving our blood circulation and heart health. Garlic is one of the few natural and easily available blood thinners. It is also a good anti-inflammatory agent and helps in inducing weight loss thereby reducing co-morbidities, the precursors for heart complications and diabetes.
Delhi-based nutritionist and author of The Immunity Diet, Kavita Devgan says, “While garlic is big in the culinary scene, it has also been put to medicinal use in many ancient cultures for a reason.” She also adds that the presence of allicin, which is a compound formed out of enzymatic reaction when a garlic clove gets crushed, is responsible for its blood thinning ability.
Garlic and weight loss
According to Devgan, garlic consumption suppresses appetite and could help to reduce weight. “Research indicates that it signals satiety to brain when it is consumed. Hence, you are less likely to eat thereafter,” explains Devgan.
Garlic intake also helps in regulating the number of fat cells forming in the body.
“It works as a metabolism booster by stimulating the nervous system to release adrenalin that helps in efficient calorie burning and also makes the person feel buoyant and happy,” explains Devgan.
Garlic also aids digestion and lowers blood sugar levels. “It is also known to enhance the immune system,” says Devgan.
Garlic also works as a natural diuretic that helps to expel excess water from the body which can cause uneasiness and nausea in overweight diabetics.
Health benefits of allicin
“Garlic has to be consumed after being freshly crushed or chopped (as allicin gets activated) to get its maximum benefits,” says Edwina Raj, head of Clinical Nutrition and Dietetics, Aster CMI Hospital, Bengaluru.
Dr Raj also points out that there have been numerous research studies on the dietary and health benefits of garlic.
“It reduces the blood cholesterol, especially the triglyceride levels which fall under the bad cholesterol category and also lowers blood pressure,” explains Dr Raj.
Relevance of garlic in heart health
Yogesh Ruwali, a 46-year-old Texas based techie recalls how his father Late Durga Dutt Ruwali managed to live a healthy life till 92 years without any major health complications due to his two-point health mantra.
“My father never missed his daily morning and evening walks even when it rained; secondly, he never forgot to incorporate freshly crushed garlic in his diet every single day,” says Ruwali.
He also adds that his father, a lawyer, never had any heart problems and led an independent life till he passed away in March 2021.
More benefits of garlic
Another much talked about quality of garlic is its anti-inflammatory property which can be credited to a compound called diallyl disulfide (DADS).
According to an article published in October 2021, DADS, a major bioactive component of garlic, has several beneficial biological functions including anti-inflammatory, antioxidant, antimicrobial, cardiovascular protective, neuroprotective, and anticancer activities.
This anti-inflammatory compound limits the effects of pro-inflammatory cytokines (small proteins). If you have sore and inflamed joints or muscles, you can apply garlic oil on them.
“It has been proved useful for its anti-inflammatory properties according to some studies on humans and animals, but the researchers recommend that there is need for further studies on the topic,” says Dr Raj.
How to consume garlic?
- Always crush the bulb of garlic and add it in your food.
- Never have garlic on an empty stomach as it could cause heart burn and gastric issues.
- Incorporate adequate garlic in chutneys.
- Try blending garlic with chickpea-based hummus dip and spreads
- Make it a must have ingredient in our salads
According to Devgan, the good news is that you only need 1-2 medium sized cloves every day to reap its benefits. All it takes is getting used to its pungent taste and smell. “It is not such a tall order considering the benefits it loads you with,” says Devgan.
“Some cultures like India have it in pickled form but due to excess of salt and spices, it is not recommended to someone dealing with heart related complications,” cautions Dr Raj.
Garlic hacks for the heart
According to Devgan, in order to maximise the benefits of garlic, it is best to crush it and let it sit in the open air for a couple of minutes before using it.
“That’s because raw garlic interacts with oxygen and forms allicin, the active ingredient that has health benefits,” explains Devgan.
The stronger the taste, the higher the health benefits of garlic. “So, incorporating it in your toast, soups, salads or even stir-frys and curries is a wise thing to do,” is Devgan’s tip.
“However, too much of garlic can be toxic if taken in extremely high doses, but nobody usually does so because of its pungency,” says Dr Raj.
Garlic supplements
Some people may want to consume garlic without going through the hassle of peeling and chopping it and may be drawn to ready-made supplements.
Dr Raj’s advice is that if someone wants to include the supplements in their diet, they shouldn’t do it without consulting a doctor or cardiologist, especially if they have a pre-existing heart condition.
Takeaway
Garlic, a nutritional powerhouse, improves heart health by preventing blood clotting, decreasing blood pressure and cholesterol and aiding weight loss. Garlic acts a blood thinner as well as a potential anti-inflammatory agent if consumed in the right manner.
