Regular consumption of garlic and onion contributes to reducing blood cholesterol levels, thanks to the presence of allicin and alliin substances that have a hypotensive, antioxidant and lipid-lowering effect, which act by reducing the formation of free radicals, in addition to repairing lesions and protecting cell integrity.
Studies have shown that daily consumption of meals seasoned with garlic and onions fights “bad” cholesterol (HDL) by up to 40% and in addition, it has been observed that it also reduces the presence of gallstones by about 80%. However, this consumption must be daily and does not exclude the need for other dietary precautions such as avoiding the use of fat for cooking as much and the excess of carbohydrates in the diet. Check out how the cholesterol-lowering diet should be.
As the number of antioxidant substances present in garlic and onions can vary depending on the type of planting performed, it is better to prefer foods of organic origin because they contain fewer additives and pesticides and a greater amount of substances beneficial to health. A good strategy is to plant garlic and onion at home, to consume regularly.
How to consume
To take full advantage of all the benefits that garlic and onion can bring to the control of dyslipidemia, it is advisable to consume 4 cloves of garlic and 1/2 onion per day.
A very easy strategy to achieve this goal is to use garlic and onion as a form of seasoning, but for those who do not appreciate these flavors, you can choose to take onion and garlic capsules that are found in health food stores.
Some recipes that contain raw garlic and onions are salads and garlic water, but you can also use these cooked but never fried spices. Cooking rice, beans and meats with garlic and onions gives a pleasant flavor and is healthy, but other options include trying the garlic pate to pass the bread and bake in the oven or preparing a tuna pate with garlic, onion, and olive, which has many benefits for heart health.
Tuna, garlic and onion pate recipe
This pâté is very easy to prepare, yields a lot, and can be used to pass on bread or toast.
- 3 tablespoons of plain yogurt;
- 1 can of natural tuna;
- 6 pitted olives;
- 1/2 onion;
- 3 cloves of garlic;
- Parsley to taste.
Chop the onion into very small pieces, knead the garlic and then mix with the other ingredients until everything is very uniform. If you prefer, you can pass the pâté in a blender for a few seconds to make it more uniform and less thick.