Leaving chopped vegetables on the counter for 10 minutes before cooking could reduce the risk of heart disease, according to diet guru Professor Tim Spector.
The scientist, co-founder of popular diet app ZOE, urged Brits to let chopped onion and garlic rest before throwing them in the pan, as this increases levels of a chemical that can lower cholesterol and stabilize cholesterol. sugar in the blood.
In a new article offering his top dietary advice for 2025, Professor Spector wrote: “Onion and garlic, as well as cabbage and broccoli, are good sources of sulforaphane, a chemical that has been shown to improve control of glucose and cholesterol levels. .’
he said the me that cooking destroys the plant enzyme called myrosinase, from which derives sulforaphane.
“But if you let the vegetables sit for five to 10 minutes before cooking, the sulforaphane is activated and survives the cooking process.”
Cholesterol is a fatty substance vital for the normal functioning of the body.
But too much can cause a buildup in the arteries, restricting blood flow to the heart, brain and the rest of the body and increasing the risk of angina, heart attacks, strokes and blood clots.
High cholesterol is a major risk factor for heart disease, a leading cause of death in the UK and US.
Professor Spector explained that doing so helped protect natural chemicals that were good for our cholesterol levels and controlling our blood sugar.
High levels are mainly due to eating fatty foods, lack of exercise, being overweight, smoking and alcohol consumption, but can also be hereditary.
Professor Spector has previously spoken about the dangers of frequent blood sugar spikes, which are said to be linked to obesity due to their destabilizing effect on our hunger levels.
The vegetable trick is not the only tip that Professor Spector has highlighted in his roundup of dietary advice.
He also suggested cooking tomatoes with extra virgin olive oil to extract more nutrients from them, as well as swapping out ultra-processed bouillon cubes for miso paste made from fermented soybeans, which are said to benefit the trillions of healthy microbes in our intestine.
He also urged Britons to incorporate more fermented foods into their diet, such as kimchi, a Korean product made from fermented cabbage.
The expert in genetic epidemiology from King’s College London also highlighted the benefits of using vinegar in salad dressings.
The acidity of the liquid, he said, has been shown to help stabilize blood sugar levels, reducing the chance of developing feelings of hunger and snacking between meals.
Starting each meal with a small salad is also good advice.
“There is emerging evidence that eating salads or other vegetables as a starter about 10 minutes before a carbohydrate-rich meal may help keep you feeling full longer and reduce blood sugar spikes caused by starchy foods. ” wrote Professor Spector.
Heart and circulatory diseases cause 160,000 deaths each year in Britain, an average of 460 deaths per day.
The death toll in the United States is even higher: Heart disease kills 659,000 people each year.