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Healthy facts
High Blood Pressure - BEETROOT - Research has revealed that drinking 500ml of beetroot juice a day will significantly reduce blood pressure. Within an hour of drinking the juice, blood pressure falls and will continue to do so for 24 hours. Beetroot contains nitrates that help blood vessels dilate, increasing blood flow and reducing pressure. Cooked beetroot is also a great source of folate, which some suggest may help protect against high blood pressure.
High Cholesterol - PORRIDGE - High cholesterol happens when fat builds up and constricts the arteries, reducing blood flow to the heart. But eating oats improves blood flow and binds to chloesterol in the gut, helping its removal from the body. The cholesterol lowering effects are due to oat based betaglucan.
Heart Attack - OILY FISH - Research shows that oily fish such as Salmon may dramatically reduce the risk of heart attack. Omega 3 fatty acids in oily fish can help prevent the build up of fatty deposits in the arteries. Research shows regular fish eaters - at least two portions of oily fish a week - are 30-40 per cent more likely to survive a heart attack. Omega 3 fatty acid can also be taken in tablet form.
Prostate Cancer - BRAZIL NUTS - Selenium is an antioxidant that protects against free-radical damage that can lead to cancer. A National Cancer Institute journal study found men with the highest level of selenium had one-third the risk of developing prostate cancer compared with lowest levels. Other research suggests selenium is only effective on slowing advanced prostate cancer. The Food Standards Agency recommends 75mcg selenium a day for men and 60mcg for women - equivalent to three brazil nuts a day.
Type 2 Diabetes - BLACK SOYA BEANS - Black soya may reduce the risk of developing type 2 diabetes by preventing weight gain. Eighty per cent of people are overweight when diagnosed with type 2. Diabetes UK say black soya beans alone will not prevent diabetes; 'Regular physical activity and a healthy diet help'.
Breast Cancer - BEANS - All beans are packed with cancer-protective fibre, as well as polyphenols and lignans that could help fight the disease says Dr Harvie, a dietician specialising in breast cancer research and author of The Genesis Breast Cancer Prevention Diet. Polyphenols are plant chemicals that have been found to limit each stage of a tumour's growth. Lignans become active once processed and absorbed by the gut and have the potential to halt the growth and spread of tumours.