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ONIONS
Onions belong to the same family as garlic and are great for lowering bad cholesterol levels and blood pressure, and thinning the blood to minimise the risk of clotting and resulting strokes and heart attacks. They also contain flavonoids and sulphurs which may help to fight cancers, natural antibiotics which help with bronchitis, colds and flu, and a powerful antioxidant, quercetin. Spring onions, when very fresh, are also high in vitamin C. Cooked onions (and garlic) are still healthy but the heat destroys the allicin, which is an antioxidant and lowers cholesterol.

GARLIC
This is a wonderful anti-cancer and heart-preserving food, but you need to eat it raw to enjoy its health benefits — throw a finely-chopped clove into a salad dressing or guacamole. Some people chew a fresh clove every day, but presumably they are not planning to breathe over anyone. Try to include raw garlic and/or raw onion in salads every other day, or finely sliced in pitta bread or wraps filled with smoked salmon, avocado and fresh rocket, with a squeeze of lemon.

PRUNES
Prunes mop up more free radicals than any other fruit. They're high in soluble fibre, which is why they've traditionally been used as a laxative — they gently stimulate the bowel and soften the stool, great for helping to avoid bowel cancer. You need to drink plenty of water to help the fibre swell and kick-start the gut. The fibre and antioxidants also help to lower the levels of so-called bad cholesterol, cutting the amount of fat which can clog up arteries. To build up a good level of fibre and antioxidants, studies suggest 10-12 prunes a day.

SARDINES
Sardines — like herrings, mackerel, salmon and fresh tuna — are very high in omega-3 fatty acids. Two portions (a portion = 140g) a week for women, up to four a week for men or for women above childbearing age, are one of the best weapons against heart disease and stroke, and may help to prevent some cancers and reduce arthritis symptoms. Age spots and wrinkles are a sign of damage caused by free radicals — the omega oils will also help to prevent this.

BLACK TEA
Tea is full of antioxidants, but only when it's served black — milk reduces its powers drastically. Some people swear by white tea for its anti-ageing properties — although it's expensive and I am not sure you would see the difference. Tea (green scores higher than black) is rich in antioxidants because of its high concentration of epigallocatechin gallate, which is 200 times stronger than vitamin E and 20 times stronger than vitamin C. Scientists have shown that levels of these rise significantly in the blood within 30-50 minutes of drinking a cup of tea. Green tea also helps to regulate blood sugar levels and reduce levels of harmful LDL cholesterol.

AND WATER
Well-hydrated skin looks years younger. Drinking 2.5 litres will also help to keep your energy levels up and cholesterol levels down — water helps to swell the fibre in foods such as wholegrain, oats, pulses, vegetables and fruits, and to work its magic in lowering bad fat levels. And if you drink this amount each day you’ll also be able to digest food better and absorb nutrients.

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