Opt for tinned or canned fruit and vegetables in natural juice or water, with no added sugar or salt.Opt for tinned or canned fruit and vegetables in natural juice or water, with no added sugar or salt.Dried fruit should be eaten at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay.Crushing fruit and vegetables into juice and smoothies releases the sugars they contain, which can damage teeth.Crushing fruit and vegetables into juice and smoothies releases the sugars they contain, which can damage teeth.A 30g portion of dried fruit, such as currants, dates, sultanas and figs, counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a between-meal snack, to reduce the impact on teeth.Fruit and vegetables in convenience foods, such as ready meals and shop-bought pasta sauces, soups and puddings.The current advice is to limit consumption of fruit or vegetable juices and smoothies to a combined total of 150ml a day (1 portion).Potatoes are a starchy food and a great source of energy, fibre, B vitamins and potassium.When eaten as part of a meal, potatoes are generally used in place of other sources of starch, such as bread, pasta or rice.Sweet potatoes, parsnips, swedes and turnips do count towards your 5 A Day because they're usually eaten in addition to the starchy food part of the meal. .


Each time they took 3 measurements to calculate an average.The baseline blood pressure for the group—the average reading taken when everybody was eating and drinking normally - was 133.6 mmHg.Our small study adds to a growing number which suggest that eating beetroot and garlic regularly may help reduce your blood pressure. .

garlic* and health*

The Department for Transport has introduced a new offence of driving with certain controlled drugs above specified limits in the blood; this is likely to come into force on 2 March 2015. .

Garlic: Proven health benefits and uses

It has been used by humans for thousands of years and was used in Ancient Egypt for both culinary purposes and its health and therapeutic benefits.Garlic has been used all over the world for thousands of years.A study published in the journal Food and Chemical Toxicology warned that short-term heating reduces the anti-inflammatory effects of fresh raw garlic extracts.Currently, garlic is widely used for several conditions linked to the blood system and heart, including atherosclerosis (hardening of the arteries), high cholesterol , heart attack , coronary heart disease , and hypertension .Below are examples of some scientific studies published in peer-reviewed academic journals about the therapeutic benefits (or not) of garlic.People who ate raw garlic at least twice a week during the 7 year study period had a 44 percent lower risk of developing lung cancer, according to a study conducted at the Jiangsu Provincial Center for Disease Control and Prevention in China.The researchers, who published their study in the journal Cancer Prevention Research, carried out face-to-face interviews with 1,424 lung cancer patients and 4,543 healthy individuals.Examples of allium vegetables include garlic, leeks, shallots, onions, and rakkyo.The study authors said their findings not only highlighted the possible impact of diet on osteoarthritis outcomes but also demonstrated the potential for using compounds that exist in garlic to develop treatments for the condition.Heart protection.Because of this, the scientists decided to focus on diallyl trisulfide, a garlic oil component, as a safer way to deliver the benefits of hydrogen sulfide to the heart.In another study, published in the Journal of Agricultural and Food Chemistry, scientists found that garlic oil may help protect diabetes patients from cardiomyopathy.The study authors wrote, “In conclusion, garlic oil possesses significant potential for protecting hearts from diabetes-induced cardiomyopathy.”.In other words, the garlic extract supplements reduced high cholesterol levels, and also blood pressure in the patients with hypertension.The study authors concluded, “Allium vegetables, especially garlic intake, are related to a decreased risk of prostate cancer.”.The researchers concluded that DADS might help protect against ethanol-induced liver injury.The study and its findings were published in the Journal of Nutrition.The study authors concluded, “Intake of food with antimicrobial and prebiotic compounds may be of importance to reduce the risk of spontaneous PTD. .

Why Garlic Is Good for You

Therefore, eating garlic may increase our natural supply of this vital chemical and play a role in reducing the risk of heart disease. .

15 foods that help lower blood pressure

Changing the diet can significantly reduce high blood pressure.Many researchers have found that certain foods can lower high blood pressure.Enjoy berries as a snack or sweet treat after meals, or add them to smoothies and oatmeal.In 2015, researchers reported that drinking red beet juice led to lower blood pressure in people with hypertension who drank 250 milliliters, about 1 cup, of the juice every day for 4 weeks.The researchers suggested that beet’s high levels of inorganic nitrate caused the reduction in blood pressure.A range of dark chocolate is available for purchase online.The researchers compared the effects of apples and kiwis on people with slightly high blood pressure.They found that eating three kiwis a day for 8 weeks resulted in a more significant reduction in both systolic and diastolic blood pressure, compared with eating one apple a day for the same period.These effects aid the flow of blood, which can lower high blood pressure.Researchers have also found that animals given a diet rich in watermelon had better heart health.To boost watermelon intake, add the fruit to salads and smoothies, or enjoy it in a chilled watermelon soup.Oats contain a type of fiber called beta-glucan, which may reduce blood cholesterol levels.Beta-glucan may also lower blood pressure, according to some research.Oats are available to purchase online.Leafy green vegetables are rich in nitrates, which help to manage blood pressure.Some research suggests that eating 1–2 servings of nitrate-rich vegetables every day can reduce hypertension for up to 24 hours.To consume a daily dose of green vegetables, stir spinach into curries and stews, sauté Swiss chard with garlic for a tasty side dish, or bake a batch of kale chips.These changes can reduce hypertension.One study reported that garlic extract reduced both systolic and diastolic blood pressure in hypertensive people.Fermented foods are rich in probiotics, which are beneficial bacteria that play an important role in maintaining gut health.Eating probiotics can have a modest effect on high blood pressure, according to a review of nine studies.Fermented foods to add to the diet include:.In 2014, researchers who studied the effects of a diet rich in pulses on rats reported decreased levels of blood pressure and cholesterol.A total of 30 percent of the rats’ diet comprised pulses, including beans, peas, lentils, and chickpeas.A range of lentils is available for purchase online.The America Heart Association has reported that yogurt may reduce the risk of high blood pressure in women.Drinking 1 cup of pomegranate juice daily for 28 days can lower high blood pressure in the short term, according to the findings of a study from 2012.Cinnamon may also help to reduce blood pressure, at least in the short-term.Pistachios are healthful nuts that may decrease hypertension.One study reported that including pistachio nuts in a moderate-fat diet may reduce blood pressure during times of stress.It is important to note that the California Pistachio Commission of Fresno and the American Pistachio Growers funded this small-scale study. .

Health benefits of garlic: 12 reasons to eat it regularly

– as well as its many health benefits, which range from tackling the common cold to fighting the common causes of chronic diseases.12 proven health benefits of garlic.Each clove contains approximately four calories, 0.2 grams of protein and one gram of carbohydrates.When we prepare and eat garlic, these sulfur molecules break down into approximately 50 different compounds that interact with certain molecules in the body, and have been observed to exert powerful biological effects.‘A placebo controlled single trial suggests that garlic may prevent occurrences of the common cold, but more studies are needed to validate this finding,’ he continues.‘Garlic extract has been found to increase the activities of some antioxidant enzymes – hence research suggests it could contribute to its anti-ageing benefits.’.‘Garlic extracts and its compounds have also been shown in research to possess anti-inflammatory activity,’ says Wakeman.‘It is suggested that garlic’s potent antioxidant activities may be responsible for its anti-inflammatory activity, but there is also evidence that garlic extracts can directly prevent production of compounds involved in the inflammatory process,’ he adds.Garlic lowers heart disease risk.Consuming garlic can help to lower your risk of cardiovascular diseases, such as heart disease and stroke, in several ways.Garlic supplements have a significant impact on reducing blood pressure in people with high blood pressure, human studies have shown.‘Studies show the essential function of garlic in the control of cardiovascular risk factors, as it is known to significantly decrease systolic as well as diastolic blood pressure,’ says Wakeman.‘Garlic contains many active sulphur molecules that have been shown to directly affect the relaxation of blood vessels leading to lower blood pressure.’.Not only can garlic help to improve cognitive health in the elderly, but studies suggest it may even reduce the risk of common brain diseases like Alzheimer’s disease and dementia.Garlic reduces blood sugar levels.‘The sulphur compounds in garlic have been shown to decrease the blood glucose level by preventing the insulin activation caused by the liver, enhancing the secretion of insulin from the pancreas and increasing the cell sensitivity to insulin,’ says Wakeman.Garlic promotes gut health.Garlic may reduce cancer risk.While more research is certainly needed, garlic appears to have some benefits for bone health by increasing estrogen levels in women. .

The Mail's own NHS doctor MAX PEMBERTON reveals the health

We happily reach for statins or blood pressure tablets, while the number of anti-depressant prescriptions in Britain has rocketed to more than 70 million a year.The only way to help him was to break down the problem into small, easily achievable goals, so he could make a series of tweaks.But, just like my heart attack patient, we can all struggle to find the willpower to make the changes we know we need to, and it's hard to know where to start.That's why today I'm launching the Mail's series of 100 small changes, all recommended by top health experts from across Britain, to help everyone transform their life for the better, for ever.Pick one or two that support your goals (some might not be suitable — for example, if you have to follow a particular dietary regimen due to a health condition) and introduce them into your daily routine.Anyone who has made a New Year's resolution will know that making a lasting change, however small, requires patience and practice.Learn from these bumps in the road and put strategies in place to make sure pitfalls are avoided or minimised.To kick off this series, I've come up with 20 lifestyle tips to help you become a fitter, healthier and happier version of yourself.This will give you just a flavour — there are 100 more brilliant pieces of advice from medical professionals to come every day next week, covering everything from brain and heart health to boosting your sex life and improving your sleep.Many came from conversations with colleagues who did them, or from research or advice I picked up during my medical career, which I slowly introduced over the years.Yes, I know that garlic can make your breath smell, but eating it regularly has been shown to have a lot of health benefits, from reducing blood pressure to cutting the risk of cancer.Sometimes I'll cut a clove in half and just swallow the pieces whole with a glass of orange juice, like a tablet.This helps to give you a different perspective on the world and means you will be challenged and stimulated in varying ways.Studies have shown that chaos and mess generate anxiety, whereas a tidy, ordered environment helps you feel in control and is calming.Not only do they reduce the risk of a whole host of deadly diseases, from heart attacks to strokes and cancer, they help to regulate the bowels, hydrate you, and make you feel fuller so you're less likely to graze.Swimming is great exercise, boosts circulation, helps to build muscle and improve flexibility, and can also be quite a social activity.It's often easier for people to introduce into their routine compared to other exercise, as it's easy on your joints and it doesn't matter so much if you have balance or mobility problems.Having a collection of poems you know by heart is like a tool bag; if you're bored, sad, lonely or upset, they can lift your mood or help you think in a different way.It means when you put your head down to rest, you are inhaling faeces, and this is linked to all sorts of allergies and respiratory problems.A professor at medical school told us students to invest in washable pillows and wash them four times a year.If you find you're prone to allergies or a blocked or runny nose, wipe around your windows with disinfectant such as Milton once a month to kill mildew, and invest in a mattress protector, too.I started doing this as a student, during a summer spent working in a nursing home for patients with severe dementia.When going down escalators or stairs, avoid holding the rail directly if possible, and either hover your hand just above it in case you trip, or lean on it with your elbow.Washing your hands is the single most effective way of reducing your risk of falling ill, yet we often go hours without doing it.If you suffer from anxiety, you might consider using lavender oil, which works on the same parts of the brain as benzodiazepines such as diazepam (Valium), but has the benefits of not being sedating or addictive.We often mistake being thirsty for being hungry, and I think a lot of headaches are the result of people not drinking enough.Buy yourself a reusable bottle to keep on your desk or in your kitchen and aim to drink it dry twice a day.There's a lot of debate about red meat and precisely how hazardous it is to health but, on balance, there is good research suggesting it's healthier to reduce our intake.Use a diary to record all your events and important dates — electronic or paper, it doesn't matter, but ensure you have it with you at all times.Set aside one mealtime every week and make it clear that it's expected all family members will attend.Social networks are important for our health — people who maintain friendships are not only less likely to have depression and anxiety, but are also less likely to suffer heart problems, high blood pressure and strokes. .

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