Discover why and how to consume black garlic to fight against hypertension.
Classic white garlic, but confit in seawater, cooked at low temperature in a humid environment for 3 weeks, fermented black garlic is not only delicious but is even healthier than classic garlic, they say. sometimes 25 times more!
One of its most popular uses is to lower blood pressure! Let’s find out why black garlic is food to add to your daily routine in case of hypertension, and how to use it.
Black garlic has all the properties of classic white garlic but is more developed. This exacerbated efficiency is due to a much better bioavailability than classic garlic, that is to say, that the body assimilates it almost completely (up to 98%).
Detoxifying, acting on mood, digestion, and satiety, which makes black garlic is used for diets, the condiment is also very effective against hypertension.
Study n ° 1
A study was conducted by Australian researchers at the University of Adelaide on the effects of consuming garlic on 50 patients with excessively high blood pressure.
These subjects suffered from hypertension already treated with medication, but with poorly controlled blood pressure.
The protocol consisted of giving 4 capsules containing garlic extracts to half of the group, and 4 capsules of placebo to the other half, for 12 weeks.
Results: After 12 weeks, all group members who consumed garlic had lower blood pressure than the others.
The effect of garlic on hypertension has been shown in the past, but for untreated people, this is the first time that garlic’s effectiveness in stabilizing blood pressure has been shown on patients on treatment.
Study n ° 2
Also in Australia, Australian researchers reviewed 11 studies that compared the effectiveness of garlic to that of a placebo in hypertensive patients.
The protocol was to administer between 600 and 900 mg of garlic extract daily, i.e. between 3.6 and 5.4 mg of allicin, the active ingredient in the condiment, which corresponds to approximately half a clove of fresh garlic per day.
Results: Out of the 11 studies, all subjects who received garlic showed a drop in their blood pressure. One of the authors of the review of these studies states that “supplementation with garlic extracts could represent an alternative to drugs, such as beta-blockers and angiotensin-converting enzyme inhibitors, or complementary treatment. effective against hypertension ”.
NB: during these studies, the researchers also highlighted the beneficial effect of black garlic on diabetes, making it possible to reduce blood sugar.
Garlic is a protective food for the cardiovascular system, which acts on different levels.
Already, garlic has anticoagulant (antithrombotic) properties, causing a decrease in platelet aggregation and an increase in fibrinolytic activity.
Garlic has also demonstrated its effectiveness in the fight against cholesterol, proving to have excellent lipid-lowering and cholesterol-lowering properties.
Thus, the famous condiment helps prevent possible atherosclerosis and vascular accidents: infarction, hemiplegia, arthritis, etc.
These are all its benefits on the cardiovascular system that range from black garlic a food to beneficial action on high blood pressure.
No protocol has made it possible to determine a precise dosage. We have seen that some studies with positive results have been carried out with 3.6 to 5.4 mg of allicin, which corresponds to about half a clove of fresh garlic per day.
In maintenance dose, there is no limit to its consumption over time, otherwise, it is necessary to count at least 1 month:
• For a maintenance cure: 1 clove per day, in the morning on an empty stomach.
• For a strong cure: 2 pods per day, 1 in the morning on an empty stomach, the other before the midday meal.
• For an attack cure: 3 pods per day, 1 in the morning on an empty stomach, 1 before the midday meal, the other before the evening meal.
For a better effect, it is not recommended to cook black garlic, which could alter its composition and therefore its health benefits.
Consume it directly
Unlike classic garlic, which is strong and spicy, black garlic is soft and candied, slightly sweet, reminiscent of balsamic vinegar, prune, and licorice.
This complex flavor was called “umami” by the Japanese, or “the fifth flavor”. Indeed, black garlic is right in the middle of all the basic flavors that we know: sweet, sour, bitter, and salty.
This means that it can be consumed directly, like candy.
To enjoy the benefits of black garlic over the long term, it is ideal to use it in cooking and add it to all your meals. It is used like classic white garlic, except that it can be eaten raw, for example, to accompany a salad or a sauce.
Otherwise, you can add it from starter to dessert anywhere, check out our recipes with black garlic for inspiration and ideas for cooking it.
Black garlic is safe food, however, it is advisable to take advice from your doctor before starting a cure, especially if you are on anticoagulant treatment.
Among the undesirable effects that it can cause, it can cause a slight laxative effect, see our article on the side effects of black garlic to know all the contraindications related to the consumption of black garlic.
According to studies, in addition to consuming garlic, it is advisable to both increase potassium intake, while reducing sodium in the diet, a perfect mixture to avoid hypertension and cardiovascular illnesses.
Epidemiological studies have shown that in societies with a diet rich in fruit and vegetables, and low in salt, only 1 in 100 people suffer from hypertension compared to 1 in 3 in our Western societies.
Indeed, American researchers have confirmed that potassium is an essential mineral for good cardiovascular health, and potassium supplementation in the diet would reduce blood pressure by 10%.
Potassium is mainly found in legumes, lentils being the food richest in potassium, but also white beans or chickpeas.
In vegetables, spinach, chard, cabbage, or mushrooms. In fruits, avocado, bananas or apricots, and dried fruits like nuts, almonds, pistachios, etc.