7 Life-Saving Foods You Must Eat to Prevent Cancer & Heart Disease

With the increase in chronic ailments like heart disease and cancer, the ability to guard yourself might just be in your hands literally, or rather, on your table. 

Eating healthy is one way to live a nutritious life but what if certain foods can act as a ‘defense system’ for the body? 

Studies show that there are specific nutrients that, when consumed, can greatly decrease the risks of one getting these life-threatening diseases.

This article will discuss the 7 foods that are helpful to prevent cancer and heart disease. We have made sure to add step-by-step instructions that are simple, quick, and integrate perfectly into your routine. 

Additionally, we will show you how air fryers, OTGs, and mixer grinders help save time while keeping nutrients intact, and more.

Let’s take a look at these life-saving foods and learn how to transform your kitchen into a health sanctum.

1. Berries – The Antioxidant Powerhouse

Credits: Glen India

Strawberries, blueberries, and raspberries, better known as berries, are nature’s blissful treat, adding even more to their health benefits. These petite fruits enhance the body’s natural defenses against several chronic diseases due to their oxidative stress reducing capabilities. Regular intake of berries has proven to improve heart health, inflammation, and even reduce the odds of certain cancer types.

Recipe: Air-Fried Berry Oatmeal Bars

Step by Step Instructions:

Needed Ingredients:

• 2 cups rolled oats
• 1 ripe banana, mashed
• 1 cup mixed berries (blueberries, strawberries, raspberries)
• 1/4 cup honey or maple syrup
• 1/2 tsp cinnamon
• A pinch of salt

Recipe Directions:

• In a bowl, mix rolled oats, honey, cinnamon, salt, and banana till they blend well.
• Gently mix the berries. Be careful not to destroy them while mixing.
• Use a baking dish and put a layer of parchment paper. Then put the mixture in and press it down firmly.
• Start the Glen Air Fryer and set the temperature to 180°C. Place the dish in the basket and cook it for 15 minutes or till the edges turn golden brown.
• Take it out of the air fryer and let it cool for 10 minutes. Slice it into bars and it’s ready to be served!

Why This Works: Using the Air Fryer guarantees nutrients are kept intact while ensuring that the berries cook perfectly. These bars are a tasty snack option on the go.

2. Detoxifying & Anti-Cancer: Cruciferous Vegetables

Credits: Glen India

Sulforaphane is very effective in removing toxins and fighting cancer cells which is why these cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and cabbage are known for their cleansing ability.

Recipe: Roasted Garlic & Cauliflower Bites

Step-by-Step Process:

Required Items:

• 1 medium cauliflower, cut into florets
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 1/2 tsp paprika
• Salt and pepper to taste.

Directions:

1. OTG Oven should be set to 200 degrees Celcius.
2. Using a large bowl, combine the cauliflower florets with minced garlic, olive oil, paprika, garlic salt, and black pepper.
3. Place parchment paper on the oven pan and spread the cauliflower evenly on top.
4. To achieve golden brown and crispy florets, roast cauliflower in the oven for 20-25 minutes. Make sure to flip them midway.
5. This dish can be served as a side or eaten as a nutritious snack.

Correcting Common Mistakes: Because the oven does not require any additional oil, the OTG traps all the moisture while ensuring that the florets are evenly roasted. This results in the natural sweetness of the cauliflower being unlocked, while its nutrients are preserved.

3. Garlic and Onions – The Natural Immune System Booster

Credits: Glen India

Garlic and onions contain plenty of allicin and sulfur that not only increases taste in your food but also aids in lowering inflammation, improving your immunity, and providing protection for your heart.

Recipe: Garlic and Onion Masala Paste

Step-by-Step Process:

Required Items:

• 10-12 garlic cloves
• 2 medium onions, roughly chopped
• 1 inch of peeled ginger
• 2-3 green chilies (optional)
• 1 tablespoon of olive oil.

Directions:

1. Put garlic cloves, onions, ginger, and green chilies into a Glen Mixer Grinder.
2. Blend until the mixture reaches a smooth paste, scraping it down a few times will help.
3. Stir fry the dry paste in a pan with heated olive oil for 2 – 3 minutes until it is fragrant.
4. The paste can be stored in an airtight container in the fridge for up to a week and can be used to flavor soups, curries, and stir fries.

Reason Why This Works: Creating a multi-purpose masala paste is made easier with the Glen Mixer Grinder and is a great time saver.

4. Mushrooms – Superfood for Immunity

Credits: Glen India

Mushrooms are also very nutritious with their beta-glucans which strengthen immunity and help keep the heart healthy. Shiitake, maitake, and reishi are excellent examples of these mushrooms.

Recipe: Baked Garlic Mushroom Medley

Step By Step Guide:

Ingredients:

• 2 cups mixed mushrooms: shiitake, button, and oyster
• 3 minced garlic cloves
• 2 tablespoons of olive oil
• 1 teaspoon of thyme
• Salt and pepper to taste

Instructions:

1. Start up your Glen OTG Oven and preheat it to 180 degrees.
2. Add the mushrooms together with olive oil, minced garlic, thyme, salt, and pepper and mix.
3. Place parchment paper on a baking tray and place the mushrooms on top.
4. Stir in between, and once the mushrooms are tender and slightly crispy, both sides should have been cooked for 15 – 20 minutes.
5. Pair it up with pasta, salads, or simply enjoy it as is!

How It Works: The process of baking mushrooms brings out their umami taste while still keeping them healthy. OTG Ovens provide even baking without drying the mushrooms out.

5. Turmeric – The Superfood That Heals Inflammation

Credits: Glen India

The active ingredient in turmeric, also known as curcumin, is one of the strongest anti-inflammatory and antioxidant agents. It stops the growth of cancer cells, all while reducing the chances of heart disease. When using turmeric, it is best paired with black pepper to improve its absorption.

Golden Turmeric Latte Recipe

Step-By-Step Guide:

Ingredients:

• 1 cup of almond milk, or any other milk
• 1/2 teaspoon of turmeric powder
• 1/4 teaspoon of cinnamon
• A pinch of black pepper
• 1 teaspoon of honey or maple syrup (optional)

Instructions:

1. Heat the almond milk in a saucepan until warm but not boiling.
2. Follow by adding the turmeric, cinnamon, black pepper, and honey. Mix well.
3. Pour the mixture into a Glen Mixer Grinder, blend for 30 seconds and watch it get frothy!
4. Final Step: Pour into a mug and enjoy.

How It Works: A smooth blended latte that tastes outstanding and is great for health begins with a Mixer Grinder.

6. Spinach and Green Leafy Vegetables – Nutrient Dense Greens

Credits: Glen India

Kale, spinach, and other leafy greens are important sources of folate, fiber, and carotenoids that help in cancer prevention, contribute to lowering blood pressure, and reducing heart disease risks.

Recipe: Air-Fried Spinach Chips

Step By Step Procedure:

Components:

• 2 cups of fresh spinach leaves
• 1 tbsp olive oil
• Salt to taste

How To Do It:

1. Put the spinach leaves in a bowl and sprinkle a little amount of salt and olive oil and mix them well.
2. Set your Glen Air Fryer to 160 degrees Celsius.
3. Put the spinach leaves in the air fryer basket. Make sure they are oiled side up and laying flat.
4. Air fry for 5-7 minutes. After the first 2-3 minutes, shake the basket until the leaves are crisp.
5. Enjoy the chips as a topping for salad or enjoy them as a delicious snack.

Why This Worked: Sharper taste and less oil are the greatest benefits of using an air fryer that crisps the spinach leaves rather than frying them.

7. Ginger and Other Seasoning – Natural Healers

Credits: Glen India

Apart from being known for being an aid in nausea and anti-inflammatory effects, ginger is also good for digestion and heart health. Other spices like cinnamon, cumin, fenugreek, also have similar healing properties.

Recipe: Ginger-Garlic Stir-Fry Sauce 2023

Step-by-Step Instructions:

Ingredients:

• 1 Piece Ginger (2-Inch), Peeled
• 6-8 Garlic Cloves
• 2 Green Chilies (Optional)
• 2 tablespoons Soy Sauce
• 1 tablespoon Honey
• 1 tablespoon Olive Oil

Instructions:

1. Put ginger, garlic, and green chilies in a Glen Mixer Grinder and blend until they become a very smooth paste.
2. In a pan, heat olive oil and add the blended paste. Fry for 2-3 minutes until it gives off a nice smell.
3. Then add the soy sauce and the honey and mix well.
4. Serve this sauce with your stir fries, use it in marinades or even on its own as a dip.

Why This Works: With the Mixer grinder, I was able to whip up this sauce in no time and it turned out really helpful to have on hand.

Conclude

Applying these seven miraculous foods to your diet offers the simplest protection from cancer and heart diseases. Thanks to Glen Air Fryer, Glen OTG Oven, and Glen Mixer Grinder, I can prepare these healthful meals with no hassle whatsoever.

Want to start the journey to a healthier version of yourself? Check out the range of kitchen appliances Glen India offers that makes cooking healthy so much easier! A kitchen is where your journey to better health begins—and Glen is there along every step of the way.

Explore Glen India today and learn how its innovative appliances can elevate your cooking experience and help you achieve your desired health goals.