Lower Your Blood Pressure and Cholesterol With These Two Foods

Dear Living Well Daily Reader,

Does your doctor have you “watching your numbers”?

Are you worried about your blood pressure or your cholesterol?

Or maybe you’re even on medication for one of these heart-jeopardizing health issues?

If this sounds familiar, then you’re probably also watching your diet and increasing your exercise in hopes of lowering “your numbers” and decreasing your risk of heart problems.

And while stepping it up at the gym and cutting out processed foods and added sugars are all great ways to get your heart health on track, new research shows there are two foods you shouldn’t avoid if you want a healthy heart.

--Bold and Sour Flavors Improve Your Heart

The foods are garlic and lemon juice.

And while garlic has long been touted as a heart-protective food, a new study published in the International Journal of Preventive Medicine determined that lemon juice can amplify its heart-healthy powers.

In a clinical trial, 112 participants who were suffering from high cholesterol were randomly placed into one of four groups. The first group took 20 mg of garlic and one tablespoon of lemon juice daily. The second group took only 20 grams of garlic daily. The third group took only a tablespoon of lemon juice per day. Lastly, the fourth group had no intervention.

During the trial, all participants were instructed to avoid any changes in diet or exercise.

After eight weeks, the scientists re-evaluated the cholesterol levels of all four groups.

And to their surprise, they found that only one group had significant reductions in LDL (bad) cholesterol and total cholesterol — the lemon juice and garlic group.

Even more surprising, both the garlic and combination groups experienced a significant decrease in blood pressure when compared against the other two groups.

But perhaps the most shocking part — none of the participants made any other changes to their eating or activity habits.

This means adding simply adding fresh garlic to your diet may lower your blood pressure. And by coupling it with a bit of lemon juice, you could also improve your cholesterol even if you’re not making any other healthy changes.

What a tasty way to lower your numbers!

Of course, adding a little garlic and lemon juice to your meals doesn’t give you a free pass to indulge in bad foods or avoid exercise. You should still make efforts to improve your diet and increase your activity levels, even if you are adding these two heart-health boosters to at least a meal a day.

In the study, participants were given 20 g of garlic a day, which is about two or three cloves of average-sized garlic. For elephant garlic, this is typically an eighth or fourth of a clove, depending on size. (What’s elephant garlic? Tune in to Living Well Daily on Monday to find out more about this amazing plant and its surprising health benefits.)

As for the lemon juice, the researchers used one tablespoon.

It’s easy to add these two foods into your daily routine. Simply add the lemon juice to a glass of cold water for a refreshing beverage. The garlic could be added as seasoning to salads and vegetable dishes or even eaten on its own. Or you can combine the two to make a tasty dressing or marinade.

However you want to enjoy this delicious heath-health combo is up to you. Just make sure you’re eating it daily — for your heart’s sake.

Live well,

Natalie Moore
Managing editor, Living Well Daily


Sources

[1]  Effect of Garlic and Lemon Juice Mixture on Lipid Profile and Some Cardiovascular Risk Factors in People 30-60 Years Old with Moderate Hyperlipidaemia: A Randomized Clinical Trial

Natalie Moore

Written By Natalie Moore

Natalie Moore is a dedicated health researcher with a passion for finding healthy, natural, and science-based solutions. After a decade of direct healthcare experience in western and natural medicine, she was involved in public health research before joining Living Well Daily.

View More Free Articles

Nature’s Brilliant Secret for Better Brain Health

We all want to stay sharp and focused as we age. But for many, the desire to maintain a “teenage brain” for the rest of their lives simply doesn’t match reality. Instead, the edges of their memory start to soften and their thinking slows. If the possibility of losing your mental agility keeps you up...

Read This

Don’t Quit Your Meds Cold Turkey! [Here’s Why...]

People are always asking me if they can stop taking their prescription medications. That probably doesn’t surprise you. It certainly doesn’t surprise me. I totally get it if you’re fed up with taking drugs. But can you simply STOP taking them? Let’s talk about it… If you’re over 40, there’s a solid chance you’re popping...

Read This

Secret Cancer-Fighting Duo REVEALED

You’ve no doubt heard a LOT about gut health lately. Heck, I talk about gut bacteria myself, probably at least once a week here in Living Well Daily. There’s a good reason for that. What we’ve learned about human health and the microbiome in the last decade or so is nothing short of stunning. We...

Read This

MAILBAG! Stop Sinus Headaches NATURALLY

“I am constantly getting sinus headaches. Tylenol doesn’t seem to help much. Do I have any other options?” –Alice Hi Alice, The fact that you can buy Tylenol over the counter has given this drug a safety halo. So, I want to start by cautioning against taking too much of this med. Swallowing a daily...

Read This

Scientists Uncover Diet's Dark CANCER Link

Most folks know that a steady diet of junk food isn’t exactly good for you. But the truth is, a poor diet ALSO sends your cancer risk soaring. And oddly, we’ve never been entirely certain as to WHY. Sure, a junk-food-heavy diet is unhealthy, packs on the pounds, and raises the risk for various diseases,...

Read This

Sneaky Microplastic Invaders Cross the Gut Barrier

We’re under attack, invaded by an invisible enemy worming its way into every nook and cranny of our lives… and bodies. I’m talking about microplastics, those tiny, insidious plastic particles contaminating our water,  food, and even the air we breathe. It’s a full-blown crisis, and it’s happening right under our noses! Scientists have sounded the...

Read This

Humble Gut Bugs are Heart Disease Superheroes

Unless you’ve been living on a remote island, you likely have an idea of how vital good gut health is for your overall well-being. After all, what we’ve learned about the microbiome’s relationship to our health in the last few years is nothing short of mind-blowing. A well-balanced microbiome has been linked to a lower...

Read This

Forget Fasting and Try THIS Instead

Thirty years ago, one of my hippie cousins gave me a jar filled with liquid and a mysterious white blob floating in it. Puzzled, I asked them what it was. They called it a “kombucha tea starter.” I was curious enough to give it a shot and make some of the tea. The process was...

Read This

Five Game-Changing “Hacks” for Optimal Health

The other day, a patient told me she was doing “everything” she could for her health. When I asked her what she meant, much to my surprise, she told me she stopped using the microwave. I assure you that’s NOT everything. Sure, microwaving food has some downsides. But let’s be realistic; avoiding them won’t significantly...

Read This

The Vitamin NO Diabetic Can Afford to Ignore

The fact that so many Americans STILL have low vitamin D is puzzling. After all, the research showing how VITAL the vitamin is to our health is overwhelming. For example, maintaining adequate vitamin D levels reduces the risk of osteoporosis, multiple sclerosis, heart disease, cancer, autoimmune disease, respiratory infections, depression, and more. But new research...

Read This