Garlic: a gift for your HEART health this Valentine’s day and beyond

Garlic: Allium sativum

Garlic adds flavour to many traditional dishes around the world and also has incredible medicinal properties. Its power lies in the synergistic action of its main constituents rather than a single active ingredient. However, below is a summary of its main constituents and the actions they have.

Main constituents and actions

Organosulfur compounds (Allicin, Ajoene, Diallyl Sulfides, S-allyl Cysteine)

Allicin (formed when garlic is crushed or chopped)

Action: antimicrobial, antifungal and antibacterial.

Mechanism: disrupts bacterial cell walls & inhibits bacterial enzymes.

Ajoene (formed from allicin)

Action: antithrombotic (prevents blood clotting) and antifungal.

Mechanism: inhibits platelet aggregation and fungal cell growth.

Diallyl sulfides (DAS, DADS, DATS)

Action: cardioprotective and anti-inflammatory

Mechanism: inhibits cholesterol synthesis and modulates inflammatory pathways

S-allyl cysteine (SAC)

Action: neuroprotective and antioxidant.

Mechanism: scavenges free radicals and reduces oxidative stress in neurons.

Flavonoids and Phenolic Compounds

Quercetin & Kaempferol

Action: antioxidant, anti-inflammatory.

Mechanism: neutralizes free radicals, reduces oxidative stress and modulates inflammatory pathways.

Vitamins and minerals

Vitamin C

Action: immune booster and antioxidant.

Mechanism: enhances white blood cell function and protects against oxidative stress.

Selenium

Action: antioxidant and supports thyroid function.

Mechanism: component of glutathione peroxidase, an enzyme that neutralizes harmful free radicals.

Other bioactive constituents

Fructans (prebiotic fibers)

Action: supports gut health.

Mechanism: feeds beneficial gut bacteria, enhancing gut microbiota balance.

γ-Glutamyl peptides

Action: antihypertensive.

Mechanism: modulates angiotensin-converting enzyme (ACE) activity, reducing blood pressure.

Heart healthy benefits of garlic

Lowers blood pressure

Relaxes the endothelium that lines the capillary walls. It also dilates blood vessels and acts as an antioxidant regenerating vascular structures.

Reduces cholesterol

Lowers LDL (bad cholesterol) whilst potentially increasing HDL (good cholesterol) to help keep arteries clear.

Prophylactic for atherosclerosis

Due to it’s action of relaxing blood vessels and its capacity to reduce lipid content in arterial cells, prevent intracellular lipid accumulation and by having a regenerative effect on the vascular tissue

Acts as a natural blood thinner

This helps prevent blood clots, reducing the risk of heart attacks and strokes.

Improves circulation by promoting better blood flow and reducing plaque buildup in arteries.

Reduces inflammation

Chronic inflammation can contribute to heart disease.

Benefits for other circulatory system conditions:

Thrombosis

It inhibits platelet aggregation reducing risk of blood clots.

Phlebitis and Varicose Ulcers

The high content of sulphur-containing compounds supports good vascular and venous health through its blood-thinning effect.

Other benefits of garlic

Immune system support

• Natural antiviral and antibacterial constituents in the volatile oils (alliin, allicin and ajoene) help fight infections, including colds, flu.

• Allicin acts as an immunomodulator in TB helping more protective T helper cells to respond whilst actively reducing the bacterial burden of Mycobacterium tuberculosis in the lungs.

• It is anti-parasitic and antifungal against Candida albicans.

• Boosts white blood cell function to enhance the immune response, helping the body fend off illnesses more effectively.

  
  

Respiratory health

• It increases arterial oxygen levels and alveolar-arterial oxygen therefore beneficial for asthma.

• It can help make a cough more productive by loosening mucus thus beneficial for colds, whooping cough, bronchitis and respiratory catarrh.

  
  

Metabolic Health

• Regulates blood sugar levels: Some studies indicate that garlic may help improve insulin sensitivity and support diabetes management.

Digestive Health

• Garlic can support gut health increasing the beneficial Lactobacillus acidophilus bacteria. It is able to remove pathogenic bacteria without affecting the natural microflora. It is therefore useful for typhoid, cholera, worms, dysentery, food poisoning, as well as colic and flatulence.

Externally

• An infused oil of garlic may be used for fungal infections and ringworm.

• For ear infections place half a clove of crushed garlic into 10ml of olive oil and leave for 1 - 6 hours. Strain the oil and apply into the ear canal at 1 drop twice daily. The oil can also be applied around the ear externally. Note: It is important to use sterile equipment (jars and pipette ) so as not to introduce further infection into the ear.

Contraindications

Garlic is safe when consumed as food.

For garlic tinctures and other medicinal forms eg. homeopathic remedy, caution is advised if:

• Taking blood thinning medications or blood pressure lowering medication.

• Having surgery: avoid for 10 days prior to surgical operations as it may cause increased bleeding.

  
  

Always consult with a professionally qualified health practitioner before taking herbal medicine or changing your diet.

Some delicious and heart healthy ways to enjoy garlic

Raw is best to preserve the effects of allicin which is destroyed by heat.

Pesto

Add a couple cloves of crushed garlic to a ¼ cup of pine nuts or other nuts, ½ cup of fresh herbs (traditionally basil) and ¼ of extra virgin olive oil and blitz in a food processor or pound in a pestle and mortar. ¼ cup of grated parmesan can also be added.

Tomato bruschetta

Add to a bowl, 2 diced tomatoes, 2 cloves of finely diced garlic, a tablespoon of extra virgin olive oil, a teaspoon of balsamic vinegar, salt and pepper to taste. Allow to stand for 15 minutes or longer for flavours to infuse.

Spoon on top of toasted bread or a cracker.

Chimichurri sauce

Add ½ cup of chopped parsley (or coriander) 4 cloves of garlic, 1 shallot, 1 teaspoon of dried oregano, 1 red chili , 3 tablespoons of red wine vinegar, salt, and pepper in a food processor. Process until finely minced. Transfer the mixture to a small bowl and pour 2/3 cup of extra virgin olive oil over the mixture. Gently mix to combine. Allow to stand for 15 minutes for flavours to infuse.

Serve over grilled meats or vegetables.

Hummus

Add a can of drained chickpeas, 2 cloves of crushed garlic, juice of 1 lemon, 2 tablespoons of tahini, 1 tablespoon of extra virgin olive oil and 1 teaspoon of sea salt to a food processor. Process until to smooth. You may need to add a little water to get things moving.

Dressings

Add 1 clove of crushed garlic to 2 part oil of choice and 2 parts vinegar or citrus juice of choice and 1 teaspoon of Dijon mustard. Whisk to emulsify. Seve over salads or cooked vegetables and meats.

Infused honey

Infuse a few cloves of garlic in a jar of honey and consume a teaspoon for colds and sore throats or add to a herbal tea.

Stock and broth

Make a stock or broth by adding to a a liter of boiled water a whole or chopped clove or garlic along with miso or bone / vegetable broth and other spices of choice such as ginger, coriander and chili.

Over to you

How will you incorporate more raw garlic into your diet?

We’d love you to share your recipe in the comments.