Can garlic and lemon water lower ‘bad cholesterol’? Top Neurologist debunks ‘common cholesterol myths’

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In today’s world, revolving around wellness hacks and home remedies, it’s not unnatural to assume that there might be a simple homemade trick to resolving every other health issues — whether it’s heart health, brain health, or something more nuanced and complicated.Take the case of cholesterol, for example: many people swear by a warm glass of water with garlic and lemon the first thing every morning as part of their daily “cleanse.” And that’s not all, they do believe that this simple ritual will, in time, help with keeping their cholesterol in check.

But does this simple drink really do as much as common people hope for?

First things first: let’s burst the myth before moving ahead — cholesterol isn’t inherently bad.Cholesterol is a waxy substance in your blood and in your body’s cells. It plays important roles in producing hormones, building cell membranes, and digesting fats. Now, there are different types of cholesterol and related fats (lipids). Two major types:Low-density lipoprotein (LDL) — often called “bad cholesterol” because high levels of LDL can lead to the buildup of plaques in arteries. High-density lipoprotein (HDL) — known as “good cholesterol” because it helps remove LDL from the bloodstream. Having high LDL or low HDL, along with other risk factors (such as high blood pressure, diabetes, smoking, and age), can increase the chance of cardiovascular disease.Now, while the body needs cholesterol to function properly, high levels of “bad” LDL cholesterol can lead to health problems by causing a buildup of plaque in the arteries, which narrows and blocks them. Then, this can lead to serious conditions like heart attack, stroke, and other heart diseases.But as many believe, can a simple drink made of warm water, garlic, and lemon actually lower “bad” LDL cholesterol?Here’s what science says:

Clinical trials going back decades have tested raw garlic, powdered garlic, and various garlic extracts. Some individual studies and smaller trials reported small drops in total cholesterol and triglycerides, and a few found modest LDL reductions.For example, an older randomized study reported around a 7% fall in total cholesterol and about 10% lower LDL with aged garlic extract in men with high cholesterol.

However, larger systematic reviews and meta-analyses that pool many trials have been cautious. A 2009 meta-analysis concluded that available randomized trials do not show a clear, reliable benefit of garlic on LDL cholesterol. Other reviews find modest effects on total cholesterol or triglycerides, but inconsistent LDL results across studies.In short, garlic shows promise, but results vary by the garlic form used (raw, powder, aged extract), dose, and study quality.

Now, citrus fruits — including lemons — contain vitamin C, flavonoids, and plant compounds that can influence cholesterol metabolism in lab and animal studies. Reviews of citrus extracts report potential to reduce LDL and improve lipid profiles in animals, and some small human studies suggest benefits.

But the human evidence so far is pretty limited and not as strong as the lab findings. That’s why most reliable reviews urge caution, because more rigorous human trials are needed before we can affirm that lemon juice definitively lowers LDL in people.

A small clinical trial tested a garlic-plus-lemon juice mixture in people with high cholesterol and found improvements in lipid levels and some markers of cardiovascular risk. While this result is interesting, it’s still preliminary. Furthermore, one small study can’t establish a general rule — larger and longer trials would be needed to confirm the effect and to define safe and effective doses.

While some studies have shown promising results, as of now, one of the top doctors in India — Dr. Sudhir Kumar, MD, DM, Neurologist, Apollo Hospitals, Hyderabad — recommends sticking to already established “hacks.”What’s his take?In a post made on X (formerly, Twitter), the @hyderabaddoctor busted the myth that “Garlic and lemon water can “balance” your cholesterol,” and stated, “Fact: No home remedy has proven ability to lower LDL cholesterol in clinically meaningful amounts.”Sharing what “actually” works to keep bad cholesterol in check, he went on to suggest this:“Diet: Reduce saturated fat, trans fats, refined carbs; increase fibre (fruits, vegetables, whole grains).Exercise: At least 150 minutes/week of moderate activity.Medicines (when needed): Statins, ezetimibe, PCSK9 inhibitors-all backed by strong scientific evidence to reduce heart attacks and strokes.”His take, in fact, is quite eye-opening: “Your arteries are not an experiment. Choose science over shortcuts.”