Take advantage of the health benefits of garlic
There’s nothing like a little garlic to punch up a stir-fry, roast chicken or pasta dish, but for centuries, it has been purported to add some oomph to your health, too. Today, claims for the health benefits of garlic include lower blood pressure and cholesterol, an anti-inflammatory effect, a reduced risk of cancer and a stronger immune system.
While many of these claims are overblown, there is evidence of some health benefits. Consumer Reports offers this advice on what you should know about garlic and how to reap its benefits.
What Makes Garlic Special
Garlic’s pungent flavor comes from sulfur compounds made from allicin, an active ingredient once thought to be responsible for the health benefits of garlic. But according to Matthew Budoff, M.D., a professor of medicine at the Los Angeles Biomedical Research Institute who studies the effects of garlic on cardiovascular health, it has as many as 40 other compounds, and “any number or combination of them may be responsible for its healthfulness.”
Budoff says the strongest evidence for the health claims suggests that garlic may help the heart, with data overall showing about a 10 percent reduction in cholesterol and a 3- to 8-point drop in blood pressure. “That isn’t quite as good as cholesterol or blood pressure pills,” he says, “but it’s certainly a nice effect.”
In a small study of 55 people with metabolic syndrome — a group of risk factors, such as excess stomach fat or high blood pressure, that raise the risk of heart disease — published in the Journal of Nutrition, Budoff and his colleagues found that those who took a daily garlic supplement for a year had slower plaque buildup from coronary artery disease than those who took a placebo.
But many studies showing a cardiovascular benefit, though rigorous, are small, and not every study shows that garlic is beneficial. Consumer Reports notes that there has even been concern that garlic supplements may be harmful for some people with heart disease.
The research is even weaker for garlic’s ability to fight bacteria, ward off colds, boost the immune system or reduce the risk of certain cancers, such as stomach or colon cancer.
How to Get the Most Out of Garlic
n Choose the freshest bulbs. Look for plump bulbs with tight skin that isn’t frayed, loose, dried out or moldy. The fresher the garlic, the higher the concentration of its active ingredients, Budoff explains.
n Store it right. Keep garlic in a cool, dark place with good ventilation to prevent it from getting moldy or sprouting.
n Chop it for your health. Chopping, slicing or smashing garlic triggers an enzyme reaction that increases its healthful compounds. Heat prevents this reaction, so Consumer Reports suggests letting garlic sit on the cutting board for at least 10 minutes before cooking.
n Minimize garlic breath. A study published in the Journal of Food Science in 2016 suggests that munching on raw mint leaves, apples or lettuce after a garlicky meal can help by neutralizing the sulfur compounds in garlic responsible for its odor.
To learn more, visit ConsumerReports.org.