Does Eating Garlic Lower Cholesterol?
Just as garlic was said to ward off vampires in earlier times, many believe it can do the same thing to cholesterol. It has long been touted as a remedy for high cholesterol, but just as vampires are a work of fiction, so may be garlic's cholesterol-lowering claim. The studies about garlic lowering cholesterol have proven inconclusive, which leaves the decision up to you and your doctor.
What is Cholesterol?
Cholesterol is a waxy substance found in blood lipids. It helps form cell membranes and some hormones. Cholesterol can't dissolve in the blood; it has to be transported by lipoproteins. LDL cholesterol tends to clog arteries, while HDL cholesterol is an effective mover of cholesterol. Exercise increases the size of the lipoproteins that carry cholesterol through the blood. The lipoproteins move easier the larger they are, which means they are less likely to coat an artery wall and form plaque.
How Much Is Too Much?
The measurement of blood cholesterol levels tells your doctor how much fat is in your blood. The measurement is in milligrams per deciliter or mg/dL. Aim to have your measurement be less than 200 mg/dL. Borderline high is considered between 200 and 239 mg/dL. High is considered 240 mg/dL and above. If your measurement is high or borderline high, take action to lower you cholesterol level.
How Does Garlic Work?
Garlic is closely related to the leek and onion. It has been used in herbal medications for centuries as a treatment for varying conditions, but one of the most common claims is that garlic lowers cholesterol. Garlic is an antioxidant, and it has been suggested that this property may keep LDL cholesterol from oxidizing and building up on artery walls. The scientific studies, however, have proven inconclusive on garlic's effect. The most recent study, published in 2007 in the Archives of Internal Medicine, looked at raw garlic and garlic supplements and their effect on cholesterol and found no significant effect, but other studies found that up to 1 g garlic a day can lower cholesterol by 20 mg/dL. Other studies have suggested that the cholesterol-lowering effect may only be temporary.
If You Do Want To Use Garlic
Consult your doctor first. He can more fully explain the possible benefits of garlic versus other treatments. There is also a chance that garlic can interact in the wrong way with some of your medications (such as a blood thinner), so your doctor needs to be aware if you are taking garlic. Some studies have suggested that taking more than .25 g of garlic per kg of your weight could damage your liver. So stay below that limit.
What Can Lower Your Cholesterol?
Exercise, adopting a healthier, balanced diet, losing weight and quitting smoking can all help you quickly improve your cholesterol levels. In your diet, avoid animal-source foods (meats and dairy products). They contain cholesterol. Plant-source foods (fruits, vegetables, legumes) contain no cholesterol. A cholesterol-lowering diet should include as many plant-source foods as possible and minimal animal-source foods; the animal-source foods you do eat should be low-fat. Seek to limit your daily cholesterol intake to 300 mg or less. If you already have high cholesterol in your blood, strive for even lower limits.
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