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Lower Cholesterol & Blood Pressure with Black Garlic

By Editorial Team (A)
March 25, 2023

Maintaining healthy cholesterol and blood pressure levels is essential for good heart health. High cholesterol and blood pressure can increase the risk of developing heart disease and stroke, globally recognized as the leading causes of death. While medications can help control these indicators, there are natural ways to manage cholesterol and blood pressure levels. One of them is consuming black garlic, a natural superfood that provides numerous health benefits.

What is Black Garlic?

Black garlic is regular garlic that has been fermented and is used as a traditional remedy and flavor-enhancing ingredient. The fermentation process involves exposing raw garlic to high heat and humidity for an extended period, typically around a month. During this time, the garlic undergoes a series of chemical reactions that transform its texture, taste, and aroma. The result is black, soft, and sweet garlic that is milder and less pungent than raw garlic.

Lowering Cholesterol with Black Garlic

Elevated levels of cholesterol can increase the risk of developing heart disease and stroke. Research has shown that black garlic can help lower cholesterol levels naturally. A study on mice [1] found that the black garlic extract lowered total cholesterol and triglyceride levels. Another study [2] showed that the black garlic extract reduced total cholesterol levels and improved the ratio of HDL (“good cholesterol”) to LDL (“bad cholesterol”).

The beneficial effects of black garlic on cholesterol levels are due to its high concentration of antioxidants. Antioxidants are natural compounds that protect cells against damage from harmful molecules known as free radicals. Black garlic, with its higher antioxidant content compared to raw garlic, may aid in lowering oxidative stress and inflammation in the body.

Lowering Blood Pressure with Black Garlic

The beneficial effects of black garlic on blood pressure levels are due to its high concentration of compounds like S-allyl cysteine (SAC).

High blood pressure significantly increases the risk of the development of heart disease and stroke. Black garlic has been shown to positively impact blood pressure. Studies [3] demonstrated that black garlic extract lowered blood pressure in rats with hypertension (increased blood pressure). Another study [4] found that black garlic extract decreased blood pressure in hypertensive patients. Furthermore, black garlic has been demonstrated to enhance arterial flexibility [5].

Incorporating Black Garlic into Your Diet

Black garlic can be consumed in a variety of ways. With its gentle, sweet flavor that is milder than raw garlic, black garlic is a versatile ingredient that can be incorporated into various dishes. Some popular ways to consume black garlic include:

  • Eating it raw as a snack
  • Incorporating it into salads and dips
  • Using it as a seasoning in soups and stews
  • Adding it to marinades and dressings
  • Using it as a topping on pizzas and sandwiches

Are Black Garlic Supplements Safe To Take?

Black garlic supplements are generally safe to take. However, it is important to exercise caution and consult with a healthcare professional before adding them to your routine. As with any supplement, there is a risk of side effects or drug interactions. 

People with diabetes or digestive issues, as well as children and pregnant and breastfeeding women, should consult with their healthcare providers before beginning a black garlic supplement course. What is more, people with low blood pressure, individuals with allergic reactions to garlic or other components of the supplements, patients before or after surgery, or those who take blood-thinning medications should avoid taking black garlic supplements altogether.


If you’re looking to lower your cholesterol and blood pressure levels naturally, black garlic is an excellent superfood to incorporate into your diet. Its high concentration of antioxidants and S-allyl cysteine (SAC) makes it a powerful natural remedy for heart health. Give black garlic a try today and experience its health benefits firsthand!

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