Eating One Raw Garlic Clove Every Morning

Mr. Li Ngoc works at an industrial park. He shared that because of his age, he pays great attention to his diet and lifestyle to protect his health. He regularly eats a variety of vegetables and fruits to provide fiber, avoids oily foods, and does not consume alcohol, beer, or tobacco. Mr. Li also exercises regularly and maintains a consistent schedule of work and rest.

He often researches healthy foods online to add to his diet. During this process, he discovered that garlic is rich in nutrients and may help prevent certain illnesses. Six months ago, he began incorporating garlic into his meals. Each morning, he usually eats noodles or vermicelli along with one raw clove of garlic—a habit he has now maintained for half a year.

Mr. Li said: “Garlic not only enhances the flavor of my meals but also provides beneficial nutrients such as allicin, vitamins, and minerals.”

Recently, Mr. Li went for a routine health check-up organized by his workplace. The results surprised his doctor.

Despite being middle-aged, his blood pressure and blood lipid levels were within the normal range, and he showed no signs of chronic illness.

The Health Benefits of Garlic

Mr. Li was delighted with the doctor’s diagnosis. He added: “My diet hasn’t changed much, but for the past six months, I’ve been eating one raw garlic clove every morning. Could this be the reason my cholesterol and blood pressure are stable?”

On this matter, the doctor explained that garlic contains allicin, a powerful antioxidant with lipid-lowering properties. Consuming half to one clove of garlic per day may help reduce bad cholesterol (LDL) by around 10%, thereby supporting healthy blood lipid levels.

This benefit has also been backed by research. A recent study published in Frontiers in Nutrition, conducted by scientists from the University of Vienna, the Medical University of Vienna in Austria, and Edith Cowan University in Australia, showed that eating raw garlic can effectively help prevent disease. The researchers analyzed 22 studies involving tens of thousands of participants, focusing on garlic’s effects on health.

The findings revealed that daily garlic consumption can significantly improve markers of cardiovascular health. Specifically, eating raw garlic may lower blood lipids (reducing total cholesterol and triglycerides, while improving “good” HDL cholesterol), regulate blood pressure (both systolic and diastolic), decrease the risk of blood clot formation, and enhance arterial flexibility.

Additionally, compounds in garlic have antiviral properties, which not only strengthen the immune system but may also help block viruses from entering the body. Garlic’s antioxidants can support brain health and potentially reduce the risk of Alzheimer’s disease and dementia. Regular garlic intake may also lower the risk of diabetes and certain cancers.

The doctor emphasized: “Of course, good health cannot come from a single food alone. While garlic provides many benefits, Mr. Li’s balanced diet and healthy lifestyle also play an important role in preventing chronic diseases.”

He advised Mr. Li to continue maintaining these positive habits to protect his long-term health.