This everyday food packs a bigger punch than you might realize. Research shows that garlic can help lower cholesterol, triglycerides, and blood pressure. There are many other therapeutic properties of garlic, but for this article, I will focus on the lipid lowering benefits of garlic.
Garlic has been shown to lower cholesterol in both healthy and high cholesterol individuals. A high pharmaceutical grade garlic supplement that delivers at least 10mg of alliin (the compound found in raw or stabilized dried garlic) can reduce LDL (bad cholesterol) by 15%, triglycerides by 13%, and raise HDL (good cholesterol) by 31%.1
So how much raw garlic do you need to eat to achieve the reductions as seen above? 2-4 grams (1 large clove or 2 medium cloves) has about 6-14 mg of active alliin.2 The best way to eat garlic is by chopping it or crushing it, waiting 5-10 minutes (activates the enzymes), and chewing it raw or eating it as part of a meal, on a salad, in guacamole, or any other fresh preparation that does not cook the garlic clove. Do Not Microwave garlic as doing so inactivates alliin and other enzymes, giving you bad breath without any other benefit.
If you don’t want to deal with the strong smell and bad breath, then Standard Process/Mediherb has a pharmaceutical grade product called Garlic Forte that is standardized to contain 12mg of alliin per tablet.
So if you prefer to take Garlic Forte or chew on 1 large garlic clove per day, the benefits to your health are well documented.