Garlic, or 'lehsun', is a white, pungent, flavourful staple that can be found in the Indian kitchen easily, widely consumed for its flavour and health benefits. These health benefits can range from boosting immunity during a cold to aiding in digestion. The wisdom of consuming raw garlic on an empty stomach, however, is deeply ingrained in Ayurvedic wisdom. It has been widely held that eating raw garlic first thing in the morning can help with lowering cholesterol levels. Nowadays, a specific timing hack has also gained traction: chewing one clove of raw, crushed garlic exactly 15 minutes before breakfast. The claim? This specific ritual supercharges garlic's active compounds, offering a potent, natural way to manage hypertension, more commonly known as high blood pressure.
But does this practice of consuming raw garlic, enhanced by modern timing, truly stand up to clinical or scientific scrutiny? Let's dive into the science, the traditional context, and what Indian and global studies have to say.
The Science Behind the Pungency: Why Raw Garlic Is A Blood Pressure Ally
The secret weapon in garlic is allicin, a specific compound that is not present in the whole garlic clove. It is only created when two components, namely alliin (a sulphur compound) and alliinase (an enzyme), are mixed. This mixture occurs the moment garlic cloves are crushed, chopped, or chewed on. There is a specific mechanism that helps these compounds to be absorbed into the bloodstream.
Garlic Compounds: The Allicin-Nitric Oxide Connection
Once garlic's allicin compound is formed and absorbed into the bloodstream, it undergoes further reactions. Research in the National Library of Medicine (2025) indicates that garlic, rich in sulphur, is responsible for the magic. Here is how it works:
- Garlic can stimulate the production of nitric oxide in the blood vessels, where it relaxes and widens the blood vessels.
- When vessels widen, the resistance to blood flow decreases, leading to a direct and measurable drop in blood pressure. This mechanism is similar to how many modern anti-hypertensive medications, known as ACE inhibitors, work.
- In addition, allicin is believed to inhibit the production of angiotensin II, a hormone responsible for constricting blood vessels, thereby promoting free blood flow.
Clinical Evidence: What The Studies Show
Multiple studies and randomised controlled trials have confirmed garlic's anti-hypertensive effects for patients already diagnosed with elevated blood pressure.
A large meta-analysis involving numerous studies, such as the study in the Pakistan Journal of Pharmaceutical Sciences (2013), details that when hypertensive patients were given garlic supplementation, there was a significant lowering of systolic blood pressure by an average of 8.3 mmHg and diastolic blood pressure by 5.5 mmHg.
This reduction is comparable to that achieved by some first-line anti-hypertensive drugs. This concludes that garlic, or 'lahsun', functions as a drug when it comes to lowering blood pressure.
It is crucial to note that while most studies often use highly standardised aged garlic extract supplements to control dosage, the mechanism relies on allicin, which is most readily available in freshly crushed, raw garlic.
Note: While garlic derivatives like garlic flakes, powders, and garlic pastes are available on the market for convenience, they are not a healthy replacement for raw garlic. As additives, preservatives and flavour enhancers can reduce the presence of compounds in garlic that have health benefits.
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The Significance Of The '15-Minute Empty Stomach' Rule
The practice of consuming raw garlic first thing in the morning is rooted in maximising the absorption of allicin before the digestive tract is cluttered with other foods. Here is how it helps:
- Optimal Allicin Activation: When garlic is crushed, the allicin starts forming, which can be highly volatile and unstable. The act of chewing it 15 minutes before a meal ensures that the potent compound is delivered swiftly to the stomach and small intestine for instant absorption.
- Increased Bioavailability: Consuming anything on an empty stomach generally leads to faster digestion and absorption. Taking raw garlic 15 minutes before breakfast helps minimise the interference from gastric acids, digestive enzymes, and fats/proteins from a large meal, potentially allowing the bioactive compounds to enter the bloodstream more efficiently. The "15-minute" gap serves as a protective measure, ensuring the maximum amount of allicin is created and utilised before the digestive system begins its heavy work.
In the context of the high prevalence of heart disease and lifestyle-related hypertension in India, eating garlic is of utmost importance. Lehsun can be incorporated into a fixed morning routine in the recommended dosage.
Read More: High Blood Pressure Cases In Children, Teens Doubled In Last 20 Years, Says New Lancet Study
Important Precautions and Dosage
While raw garlic is a powerhouse, it is not a standalone cure and must be consumed with caution:
Dosage: It is recommended to stick to one to two small cloves of freshly crushed, raw garlic daily. Excess consumption can lead to the following side effects:
- Acidity
- Heartburn
- Digestive discomfort
Medical Warning: Garlic acts as a natural blood thinner. If there are prescription medications like blood thinners on the medical form or blood pressure-lowering drugs, then please consult a board-certified medical professional before making raw garlic a daily ritual, as it could enhance the effects of medication and pose a bleeding risk.
Garlic should be viewed as a supportive therapy, not as a replacement for prescribed medication or comprehensive lifestyle changes, such as reducing sodium intake and increasing potassium, which are essential for managing hypertension.
While the specific timing maximises absorption, the practice of eating raw, crushed garlic each morning is supported by science for blood pressure management. However, dosage guidelines and medical advice remain essential.
Disclaimer: This content, including advice, provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
References:
Ried, K., Travica, N., & Sali, A. (2016). The effect of aged garlic extract on blood pressure and other cardiovascular risk factors: a systematic review and meta-analysis. Integrative Blood Pressure Control, 9, 9–21.
Ashraf, R., Khan, R. A., Ashraf, I., & Qureshi, A. A. (2013). Effects of Allium sativum (garlic) on systolic and diastolic blood pressure in patients with essential hypertension. Pakistan Journal of Pharmaceutical Sciences, 26(5), 859-863.
Block, E. (2010). Garlic and Other Alliums: The Lore and the Science. Royal Society of Chemistry.
Functionality of garlic sulphur compounds (Review) - PMC - NIH. (2025).
