Men\'s Health UK - 10.2019

(Greg DeLong) #1
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GIVE YOUR HEART HEALTH A
LEG-UP WITH DRY-CURED HAM

Potato salad


Processed potato snacks
rarely merit mention on lists
such as this. But while we can’t
(yet) construct a compelling
case for a daily bag of
Squares, your barbecue
side dish is another matter.
“Cooling potatoes after
cooking makes them more
resistant to digestion,” says
Ward. In a good way, that is:
this has the double benefit of
lowering your blood sugar and


  • when eaten alongside red
    meat – reducing your risk
    of colon cancer, too. Plus,
    a spoonful contains 20%
    of your vitamin C. As for the
    mayo and mustard? Well,
    who wants plain potatoes?


MEN’S HEALTH 77





Serrano ham


As a rule of thumb (or rather, leg), if your ham
looks like it was cut from the hind quarters of
an animal, it’s better for you than something
unnervingly square. Look for Iberian pigs,
which are higher in heart-protective oleic
fats, and pick meats dry-cured with minimal
additives. As for nitrates? “I wouldn’t worry
about the nitrates in ham any more than
those in spinach,” says Doyle. “Try and
maintain good gut health to limit the chances
of nitrates being converted to more harmful
compounds.” A side of piccalilli, then?

Fish sauce


A staple ingredient in Thai
cooking, this sauce is made
by fermenting fish in salt water
for up to 18 months. Some
modern processing methods
use additives and sweeteners


  • and while we certainly won’t
    knock you for using them (it’s
    not in the spirit of this piece),
    we’d recommend keeping it
    real. Squid’s sauce is, despite
    the name, made with nothing
    but anchovies, salt and a tiny
    pinch of sugar, with 5g of
    protein per 50ml glug.
    It’ll add some punch to
    your next stir-fry.


Rye bread


Processed grains are
decidedly untrendy these
days, due to the rising
low-carb movement. But this
idea is half-baked: fibrous
wholegrains – and rye in
particular – are a great
weapon for combatting
type 2 diabetes, according
to Swedish scientists. German
pumpernickel, made with
coarsely ground rye, is the
smartest pick, but a study by
Sweden’s Lund University
found even ultra-processed
white rye has a gentler effect
on blood sugar than regular
wholemeal bread. Use your
loaf in the bakery aisle.

Vegetable


stock


Bone broths may be back in
fashion but, says McGregor, if
you’re buying pre-prepped
pouches, you won’t reap much
of its celebrated protein and
collagen. Go meat-free instead.
“Vegetable stock is the easiest
way to turn mismatched
ingredients into a nutritious
meal, and the salts can replace
lost minerals after exercise,”
she says. Ossa Organic’s
broth has wakame seaweed
to help your metabolism,
and immune-supporting
shiitake mushrooms.


Baked beans


The impoverished student’s
staple protein source should
not be canned from your
repertoire just because you’re
commanding a regular pay
cheque. They’re a great
source of iron and B vitamins
and are technically one of your
five-a-day. Better yet, “The
heart-protective folate and
thiamine in haricots survives
canning better than it would
the lengthy soaking and
cooking necessary to prep
dried beans at home,” says
Ward. Toast or spud, then?


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