Does Allicin in Garlic Help Lower Your Blood Pressure?

Garlic's Potential Impact on Blood Pressure

Garlic, called Allium sativum in the botanical world, is often called a wonder drug for its comprehensive action, from a common cold to bloating and bowel regulation to even heart health.

It may keep you wondering if garlic's potential to lower blood pressure is a bogus or a bonus. It is best if we provide you with information on how garlic impacts your BP.

• Garlic is a potent antioxidant that allows it to remove the damaging free radicals in the body.
   
• The Vitamin B12 content in garlic may reduce the level of a homocysteine compound. Homocysteine is notorious for increasing the risk of heart disease.
   
• Vitamin C in garlic acts as a diuretic, meaning it increases your volume of urination. This helps lower blood pressure by removing excessive sodium.
   
• Scientific research showed low B6 vitamins and selenium levels can decrease cardiovascular health. Garlic contains good levels of both these compounds.
   
• Manganese in garlic can potentially dilate the blood vessels, stop heart muscles from weakening and induce blood pressure by lowering it.

However, do you want to know which magic content in garlic has the best action to lower blood pressure?

Allicin, an organic sulphur compound found in garlic, does wonders for your heart health.

Know the Master Constituent of Garlic Better: Allicin

You find a good amount of allicin in fresh chopped or crushed garlic. But why chop? When chopped, the amino acid alliin found in fresh garlic gets converted into allicin with the help of an enzyme called alliinase. 

Allicin has four potential actions to improve cardiovascular health and thus lower blood pressure.

Reduces Platelet Aggregation 

The platelet is a part of the blood that thickens the blood, leading to clot formation. A clot in the blood can increase blood pressure.

Improves Vasodilation 

With an increased diameter of blood vessels, there is reduced pressure on the walls during blood circulation. The nitric oxide and hydrogen sulphide gases cause this vasodilation. When allicin, the sulphur compound, reacts with the red blood cells in the blood vessel, these compounds get generated.

Reduces Cholesterol Levels 

Cholesterol deposits in the heart and blood vessels reduce the potency of this circulatory system. The process can make it challenging for the heart to push out the blood, thus increasing the pressure. 

Reduces Blood Sugar Levels 

Blood sugar levels increase from atherosclerotic changes (hardening with the formation of plaques on the walls) in your blood vessels. Allicin prevents these changes and clears your blood vessels. 

5 Ways to Incorporate Fresh Garlic Into Your Diet

For many, garlic may be a daily addition to your diet. In the majority of the Ayurvedic Indian diet, garlic is a regular spice added for its well-known aroma and taste.

Here is how you can include garlic into your diet to lower your blood pressure.

Note: Raw garlic is more potent. The amount of allicin in your garlic reduces during cooking.

Different Recipes With Garlic

Some other ways to add garlic to your dishes are by adding enough garlic to your regular dishes, such as:

Roasted Garlic Mashed Potatoes

Ingredients

• 3 Potatoes (Peeled and Sliced)
• 1 Whole Head of Garlic.
• 1/2 Cup Milk or Cream
• Salt and Pepper (as per taste)
• Freshly Chopped Parsley (as per requirement)

Instructions

• Roast the garlic in an oven for 30-40 minutes until soft and fragrant.
   
• Remove the garlic and let it cool.
   
• Meanwhile, boil the potatoes with an added sprinkle of salt until tender. Drain them.
   
• Warm the milk in a vessel or saucepan over low flame.
   
• Add mashed potatoes to the milk and garlic mixture. Mash everything together until smooth.
   
• Season with salt and pepper to taste as required. Then garnish with parsley.

Roasted Garlic Fillings

Ingredients

• 1 Garlic head
• 1 Tsp Olive oil
• Salt and Pepper (as per requirement) 

Instructions

• Roast the garlic cloves in an oven by exposing the head and keeping it in foil.
   
• Drizzle a little olive oil on it.
   
• Sprinkle a little salt and pepper.
   
• Once you have roasted the cloves, let them cook.
   
• Squeeze the garlic cloves out of their skin.

You may use this roasted garlic in fillings of bread, mashed potatoes, pasta sauce, salad dressing, etc.

Creamy Garlic Hummus

Ingredients

• 500 gms Chickpeas (Drained and Risked)
• 3 Minced Garlic Cloves
• 60 gmsTahini
• Lemon Juice (of 1-2 Lemons)
• 1 Tsp Olive Oil
• ½ Tsp Cumin
• Salt to Taste
• Water (as needed for consistency)

Instructions

• Blend the chickpeas, minced garlic, tahini, lemon juice, olive oil, cumin, and a pinch of salt.
   
• Blend until smooth.
   
• Add water until desired consistency.
   
• Add salt or lemon juice if needed.
   
• Serve and drizzle with olive oil, and sprinkle with a pinch of cumin. 
   
• Serve with pita bread, crackers, or vegetables.

Garlic Butter Meatballs

Ingredients

• 1 Lb (about 450g) of Ground Turkey
• 2 Cloves of Minced Garlic.
• ½ Cup Breadcrumbs
• 1 Egg
• Fresh Chopped Parsley
• Salt and Pepper to taste
• 4 Tsp of Butter
• 2 Cloves of Garlic, Minced (for the Butter Sauce)

Instructions

• Preheat the oven.
   
• Mix and combine the ground meat, minced garlic, breadcrumbs, egg, parsley, salt, and Pepper.
   
• Shape the mixture into meatballs as you like.
   
• Bake the meatballs for 20-25 minutes or until cooked through.
   
• In a skillet, melt some butter over medium heat. 
   
• Add the minced garlic and cook for 1-2 minutes until fragrant.
   
• Add the cooked meatballs to the skillet.
   
• Toss gently to coat the meatballs evenly.
   
• Serve them hot.

Garlic Milk Recipe (A Wonder Medicine from Ayurveda)

Curated by Dr Remya, Product Research and Manufacturing Manager at Nirva Health

Ingredients

• 10 g Garlic Pods
• 40 ml Milk
• 40 ml Water

Method of Preparation

• Remove the husk from the garlic pods.
   
• Pound them well to make a coarse paste.
   
• Take the milk & water in a vessel and add the pound of garlic pods.
   
• Boil this mixture on a low flame, stirring continuously, until the milk gets reduced to half(40 ml).
   
• Strain it.

Dosage

Divide the quantity into two parts and have it twice daily after food.

Suitable Dosage: Approximately 10-50ml for adults.

The fat and water-soluble active principles are transferred into the milk. Milk's coolant nature reduces the hotness and pungency of raw garlic pods. For those who cannot tolerate the taste of garlic, this is the best way to reap the benefits of garlic.

The intense nature of garlic widens the narrow blood vessels, thus improving blood flow in the heart, legs, and brain. It prevents diseases due to circulatory problems.

Also, garlic milk helps reduce bad cholesterol and keep the heart healthy.

Pro Tip: If you are concerned about bad breath after you eat garlic, add some parsley to your dish to neutralise the odour.

Expert Insights 

Ayurveda and nutrition experts at Nirva Health try to adopt garlic while curating diet charts. 

Dr. Isra Ismail says, "You will find plenty of references in traditional manuscripts of Ayurveda with benefits of garlic. One of the best explanations they give is the ability of garlic to remove the blockages in blood channels. Garlic can do this because of its piercing quality."

Dr Naveen quotes, "Garlic is hot in taste due to which it acts in the body by increasing pitta dosha. You should be careful if your body constituent or Prakriti is pitta predominant. The best way to reduce this heat in garlic is to boil it in milk."

Wrapping It Up

Turn this pod of bad breath into your wonder drug with the proper knowledge. With enough scientific evidence from different parts of the world, this folklore use of garlic in lowering blood pressure is reassuring.

But remember that garlic is not an alternative to a healthy diet and lifestyle for your blood pressure. Always seek medical help before you conclude your health condition.