What is the best way to eat garlic to reduce cholesterol?

How to Use Garlic to Help Lower Cholesterol Naturally

Garlic isn’t just a kitchen staple for adding flavor—it may also play a role in supporting heart health. A comprehensive 2016 review of multiple studies found that garlic can help reduce total cholesterol levels by up to 30 milligrams per deciliter (mg/dL), a meaningful drop for those managing cardiovascular risk.

But how you consume garlic matters. Raw garlic contains allicin, a compound believed to be responsible for many of its health benefits. However, raw garlic isn’t for everyone—its strong taste and potential to irritate the stomach can be off-putting. A gentler, more palatable option? Simmering whole garlic cloves in olive oil until soft.

This method does more than mellow the flavor—it makes garlic easier to incorporate into your daily meals. Once softened, the cloves become buttery and mild, perfect for spreading on whole grain toast, mixing into mashed potatoes, or stirring into warm grains. Using olive oil adds another heart-healthy boost, thanks to its monounsaturated fats and antioxidants.

While garlic shouldn’t replace prescribed cholesterol treatments, it can be a flavorful addition to a heart-conscious diet. Consistency is key: benefits are typically seen with regular consumption over several months. Fresh, properly stored garlic works best, so avoid pre-minced versions in jars when possible—those often contain preservatives and less active compounds.

Of course, results vary from person to person, and garlic may interact with certain medications, so it's wise to talk to your doctor if you're considering it as a supplement. But for many, this humble ingredient offers a simple, tasty way to support long-term wellness—one clove at a time.