I love garlic.
It’s a staple in my fridge and I chuck it into so many dishes that my wife occasionally complains.
I always point out that we have had ZERO vampire problems in all our years of marriage.
So, really, she should thank me!
In fact, I love garlic so much it was one of the three superstar ingredients I wrote about in my book The Honey Garlic and Vinegar Miracle (you can grab a copy of it from the shop here).
I won’t blow my own trumpet too much about the book – I can leave that to Good Life Letter reader, Gary, who says:
“A great book and a VERY Interesting read indeed…. I recommend this to anyone looking to lose weight and improve their own health!”
Who am I to argue with that?
However, if I were to write the book again, I’d probably add a new section on ‘aged garlic’, which wasn’t something I’d researched back then.
I was thinking about this the other week after a reader sent me this request:
“My husband has been diagnosed with early aortic valve stenosis and I feel Aged Garlic capsules would help support his cardiac health. Could you do a user-friendly article on Aged Garlic?”
Well yes, I’m only happy to oblige!
Five ways that aged garlic can help improve your heart health
If you take your common garlic clove and age it for over a year, an amazing thing happens.
The process transforms the harsh, irritating compounds, like allicin, into stable and beneficial compounds like S-allylcysteine (SAC), known for its high bioavailability and potent antioxidant properties.
As you know, antioxidants are vital in protecting your cells from oxidative stress, a contributing factor in the development of cardiovascular diseases.
Aged garlic also enhances the production of nitric oxide, which helps relax blood vessels and improve blood flow.
So this elderly vegetable could be helpful for the following:
• Blood Pressure Reduction – particularly in people with uncontrolled hypertension. One clinical trial found that participants taking aged garlic extract experienced a significant reduction in systolic and diastolic blood pressure compared to those taking a placebo
• Cholesterol Management – it can help reduce total cholesterol and low-density lipoprotein (LDL) levels while increasing high-density lipoprotein (HDL) cholesterol. This is crucial in preventing the build-up of plaque in the arteries.
• Artery Health – it can slow the progression of coronary artery calcification (CAC), a key indicator of atherosclerosis. By inhibiting the hardening of arteries, aged garlic reduces the risk of heart disease.
• Improved Circulation – aged garlic has been found to improve the lining of blood vessels. This is crucial for maintaining vascular health and good blood flow.
• Inflammation – by reducing inflammation, aged garlic helps mitigate one of the primary factors in the development of cardiovascular disease.
You can get aged garlic extract in various forms, including capsules and liquid extracts. The recommended dosage varies, but you should be looking at between 600 and 1200 mg per day.
It is considered safe for most people. However, it can interact with certain medications, such as blood thinners, and occasionally may cause mild gastrointestinal discomfort.
So I recommend that you talk to a health professional about using it if you have a pre-existing health condition or you’re taking medications.
If you want to make your own, here are some steps…
How to Make Aged Garlic at Home
Separate the cloves from the bulb and peel off the outer layers (but leave the individual clove skins intact).
Clean and dry the cloves to prevent mould growth, then pace them in a clean, sterilised glass jar. Do not pack too many in – leave some space for air circulation.
Now seal the jar with an airtight lid to prevent contamination and store in a cool, dark place (keep it at around 15-21°C).
Check occasionally for any signs of mould. If you notice any, remove the affected cloves immediately.
Over time, you will notice the garlic cloves darkening, which means the process is working.
After 12-20 months, you can pop the cloves like a supplement, or crush them into a paste to add to dishes for a deep and interesting flavour.
Note that while aged garlic will go dark, it’s different to ‘black garlic’, which is made by fermenting bulbs of fresh garlic at high temperatures and high humidity until they turn black and sticky.
However, this is also rich in antioxidants, with anti-inflammatory, antibacterial, and anticancer properties. It can also help with blood sugar regulation and better immune function.
So whatever kind of garlic you try, it’s a pretty good vegetable to add to your diet for a big number of reasons – many of which I explain here: Honey, Garlic and Vinegar Miracle
