Garlic and blood pressure

Garlic lowers blood pressure by inhibiting the production of angiotensin II, a hormone that causes blood vessels to constrict. Garlic also increases the production of nitric oxide, a gas that relaxes blood vessels. Additionally, garlic has antioxidant and anti-inflammatory properties, which can help to protect the heart and blood vessels.

Studies have shown that garlic can be effective in lowering blood pressure in people with both mild and severe hypertension. For example, a meta-analysis of 24 randomized controlled trials found that garlic reduced systolic blood pressure by an average of 5.5 mmHg and diastolic blood pressure by an average of 2.6 mmHg.

Garlic can be eaten fresh, cooked, or taken as a supplement. The recommended daily dose for garlic supplements is 600-900 milligrams. However, it is important to talk to your doctor before taking garlic supplements, especially if you have any underlying health conditions.

Here are some ways to incorporate garlic into your diet:

• Add fresh garlic to stir-fries, soups, and stews.
• Roast garlic cloves and add them to salads, sandwiches, and wraps.
• Make a garlic dressing by mixing olive oil, vinegar, and minced garlic.
• Add garlic powder to marinades and rubs for meat, poultry, and fish.
• Take garlic supplements as directed by your doctor.

It is important to note that garlic can interfere with certain medications, such as blood thinners and diabetes medications. If you are taking any medications, be sure to talk to your doctor before taking garlic supplements.