Professor Reveals: The Secret to Heart Health Depends on a Simple Cooking Trick

If you leave your chopped vegetables on the counter for 10 minutes before cooking, know that you can reduce your risk of heart disease.

Scientist Prof. Tim Spector claims that if you let chopped onions and garlic "rest" for 10 minutes before cooking, you can increase the levels of the chemical sulforaphane, which can reduce cholesterol and stabilize blood sugar levels.

Sulforaphane is a compound found mainly in cruciferous vegetables, like broccoli, cabbage, cauliflower, radish, onion, and garlic. Studies have shown that cooking can destroy the enzyme myrosinase and therefore reduce the creation of sulforaphane. However, according to Spector, if you let the vegetables sit for 5–10 minutes after chopping or crushing, enough sulforaphane is created to survive the cooking process.

Leaving chopped vegetables before cooking is just one of many fascinating recommendations by Professor Tim Spector, a renowned researcher in the field of microbiome and nutrition. In his book "The Diet Myth," Spector presents several key principles based on his research in microbiome and nutrition:

Dietary Diversity - Consuming a wide range of foods, especially from plant sources, contributes to the richness and diversity of the gut microbiome, positively affecting overall health.

Reduced Processed Food - Avoiding processed foods rich in sugars and trans fats, which can harm the diversity of gut bacteria and lead to health problems.

Consumption of Fermented Foods - Adding foods like yogurt, kefir, sauerkraut, and pickled vegetables to the diet, which help increase the diversity of good bacteria in the gut.

Understanding the Role of Fats - Recognizing that not all fats are harmful; unsaturated fats from sources like olive oil, avocado, and nuts can be beneficial for health.

Personalized Nutrition - Understanding that each person responds differently to various foods, so diet should be tailored to individual preferences and needs.

Avoiding Restrictive Diets - Avoiding diets that restrict entire food groups, with the aim of maintaining dietary diversity and gut health.

Reduced Antibiotic Use - Avoiding unnecessary use of antibiotics, which can damage the diversity of gut bacteria.

Understanding the Role of Fibers - Recognizing the importance of dietary fibers in the diet, which serve as food for the good bacteria in the gut and contribute to digestive health.

Avoiding Artificial Sweeteners - Steering clear of artificial sweeteners, which may negatively affect the microbiome and lead to metabolic issues.

Reduced Sugar Intake - Avoiding sugar-rich drinks and foods to maintain balanced blood sugar levels and overall health.

The information presented in this article is not a substitute for personal medical advice. Before making significant changes to your diet or lifestyle, it is recommended to consult with a doctor or certified nutritionist, especially if you have chronic illnesses, are taking medications, or have a health condition requiring special care.