Why should you add garlic to your food?

Garlic contains many beneficial plant compounds that are good for the heart, support immunity, and fight inflammation, according to the health site Everyday Health .

Lower blood pressure

Ms. Sudha Raj, professor of Nutrition and Food Studies at Syracuse University (USA), said that garlic stimulates the synthesis of nitric oxide, dilating blood vessels.

Many studies show that garlic helps reduce blood pressure effectively.

In one study, 550 people with high blood pressure took garlic for 3 months. As a result, systolic blood pressure dropped about 8 points and diastolic blood pressure dropped about 5.5 points.

Reduce inflammation

According to Harvard Health Publishing (USA), chronic inflammation is the cause of heart disease, diabetes, cancer, and arthritis.

Garlic may inhibit the activity of certain inflammatory proteins. In one study, 70 women with rheumatoid arthritis took 1,000 milligrams of garlic supplements every day for eight weeks. They then had reduced inflammation and fatigue.

Lower cholesterol

"Garlic can reduce cholesterol production in the liver," says Wendy Bazilian, a nutritionist in the US.

Garlic also helps reduce both total cholesterol and LDL cholesterol (bad cholesterol). These are two factors that cause heart disease.

Immune Support

Allicin in garlic has antibacterial properties, says Bazilian. Scientists also believe garlic has antiviral properties, which means it can block viruses from entering cells and boost immune response.

Reduce blood clotting

Garlic and onions have been shown to have anticoagulant properties, reducing the risk of atherosclerosis.

According to the National Heart, Lung, and Blood Institute (NHLBI), atherosclerosis increases the risk of blood clots, which can lead to heart attacks and strokes. However, garlic is not the only preventative measure. The NHLBI recommends eating a healthy diet, exercising, and quitting smoking.

Provides antioxidants

According to research, garlic has antioxidant properties. The American Institute for Cancer Research says antioxidants benefit blood vessels, reduce inflammation, and help absorb harmful free radicals.

According to the United States Department of Agriculture (USDA), garlic can also help you reduce the amount of salt in your dishes. And each clove of garlic contains only about 4 calories.

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