Can Garlic reduce Cholesterol Levels Naturally?
December 23, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Garlic (lahsun) has been used in Indian kitchens and Ayurveda for centuries. Many people believe that eating garlic daily can reduce cholesterol levels naturally. But is this really true? Let us understand what science says, how garlic works, and the right way to use it for cholesterol control.
Nutritional Value of Garlic (Per 1 Clove – ~3 g)
| Nutrient | Amount |
|---|---|
| Calories | 4 kcal |
| Carbohydrates | 1 g |
| Protein | 0.2 g |
| Fat | 0 g |
| Fibre | 0.1 g |
| Vitamin C | 1 mg |
| Vitamin B6 | 0.05 mg |
| Manganese | 0.2 mg |
| Allicin | Active compound |
How Garlic Helps Reduce Cholesterol
1. Lowers Total and LDL (Bad) Cholesterol
- Garlic contains allicin, a sulfur compound
- Allicin reduces cholesterol production in the liver
- Regular intake may lower LDL by 5–10%
✔ Best results seen with daily consumption for 8–12 weeks.
2. Improves Heart Health
- Reduces inflammation
- Improves blood vessel function
- May reduce plaque buildup in arteries
3. Increases HDL (Good) Cholesterol
- Some studies show slight increase in HDL
- Better HDL helps remove bad cholesterol
4. Reduces Blood Pressure
- Garlic relaxes blood vessels
- Supports overall heart protection
- Helpful for people with both BP and cholesterol issues
Scientific Evidence (Simple Explanation)
| Study Finding | Result |
|---|---|
| Regular garlic intake | Reduced total cholesterol |
| Aged garlic extract | Better heart protection |
| Raw garlic | Strongest effect |
| Short-term use | Mild benefit |
👉 Garlic works best as a support, not a replacement for medicines.
Best Way to Eat Garlic for Cholesterol
Most Effective Methods
- Raw garlic:
- 1–2 cloves daily
- Crush and rest for 10 minutes before eating
- With warm water:
- Morning on empty stomach
- In food:
- Added after cooking, not overcooked
⚠️ Cooking garlic too much reduces allicin.
Garlic vs Cholesterol Medicines
| Feature | Garlic | Statins |
|---|---|---|
| Natural | Yes | No |
| Effect strength | Mild–Moderate | Strong |
| Side effects | Very low | Possible |
| Long-term use | Safe | Doctor advised |
👉 Never stop prescribed medicine without doctor’s advice.
How Much Garlic Is Safe Daily?
- 1–2 raw cloves per day
- Or 600–900 mg garlic extract
- More is not better
Who Should Be Careful with Garlic?
- People on blood-thinning medicines
- Those with stomach ulcers
- Excess intake may cause acidity or bad breath
Garlic Alone Is Not Enough
For best cholesterol control, combine garlic with:
- Low-oil, high-fibre diet
- Daily walking or exercise
- Less fried and processed food
- Weight control and good sleep
Final Thoughts
Yes, garlic can help reduce cholesterol levels naturally, especially LDL (bad cholesterol), when eaten regularly in the right amount. However, its effect is moderate. Garlic works best as part of a healthy lifestyle, not as a single solution.