Powerful Food Pairings That Fight for Your Health
These disease-fighting combos are greater than the sum of their nutritional parts.
Combo 3 - Garlic and Fish
Fights: Inflammation, blood pressure, cholesterol
Fish and seafood are the major sources of long-chain omega-3 fats. They’re also rich in other nutrients (such as vitamin D and selenium), high in protein, and low in saturated fat. The omega-3 fatty acids help lower blood pressure, heart rate, and triglycerides; improve blood-vessel function; and reduce inflammation. The Dietary Guidelines for Americans recommends eating one to two 3 oz servings of fatty fish (salmon, herring, mackerel, anchovies, or sardines) a week.
“Cook your fish with garlic to make an even bigger impact on your blood chemistry,” says Magee. Researchers at the University of Guelph tested the effects of garlic and fish oil supplements, taken alone and together, on men with moderately high blood cholesterol. The combination lowered total cholesterol, LDL cholesterol, and triglycerides.