Some of these health tips are courtesy of: the Healthy Heart Society of BC, hearts@work , Stanford Heart Network, OKinHealth members, and other health care advisors. The 'OKinHealth' recommend you also check out any health Tips with your Doctor or Naturopath. We are not responsible for any information provided on this page or any OK in Health web site page.

A Golfing Workout                                
By walking and carrying your clubs, you can make golf into a decent calorie burning activity. Here's a rough example for a 190 pound man and a 135 pound woman. They carry clubs and play for 4 hours per week. The man burns an extra 170 calories per hour and would eventually weigh about 8 pounds less! Numbers for the woman are roughly 120 calories extra per hour and 5-6 pounds less.

Walking to Improve your Risk Profile             
According to the American Heart Association, women who walk briskly for at least three hours per week or exercise vigorously for 1.5 hours  per week, cut their risk of heart disease by 30%-40%. And men, exercise reduces your risks too. If it's hard finding time to walk, try waking up a little earlier. Walk before your day takes over, or during part of your lunch break.

Recognizing a Stroke - 3 FAST Questions
F = Face -- Ask the person to SMILE;
A = Arm and Leg -- Ask him or her to RAISE BOTH ARMS;
S = Speech -- Ask them to SPEAK A SIMPLE SENTENCE;
T = Time -- Call 911.
If he or she has trouble with any of these tasks, call 911 immediately. Describe their symptoms to the dispatcher. Mention the possibility of stroke. FAST is a good test for stroke, but it cannot catch them all. If there is any doubt, don't wait; CALL 911.

Go Veggie... 
Many nutrition experts recommend eating some vegetarian meals to reduce saturated fat and cholesterol. A great way to 'go veggie' now and then is to try a variety of ethnic options.
For Chinese, try vegetable & tofu stir-fry.
Greek - vegetable stuffed eggplant.
Middle East - falafel, hummus or tabouli.
Indian - dhokla or vegetable curry& lentil dishes.
Mexican - vegetarian bean burritos.

Smoking                                          
Did you know that compared to a nonsmoker, a pack a day smoker has twice the risk of heart attack, three times the risk of stroke, four times the risk of peripheral vascular disease and six times the risk of aortic aneurysm? If you don't smoke - don't start! If you do smoke - seriously consider quitting. Help is available via the Canadian Heart Association, the Canadian Cancer Society and many local providers.

Sponges and Kitchen Germs                        
Keep your kitchen sanitary. Our registered dietitian recommends washing sponges carefully and replacing them regularly.  Sponges can harbor bacteria. These may recontaminate your dishes and countertops. Wash sponges in the hot cycle of your dishwasher, or disinfect them in  a chlorine bleach solution.

Eating before Exercise
According to nutrition experts, eating before exercise improves performance. Use these guidelines to design your meal or snack: enough fluid to keep you hydrated, low in fat and fiber, high in carbohydrate, and moderate in protein. Select foods familiar to you. The rule of thumb for eating before exercise is to allow 4 hours for a big meal (about 1,200 calories), 2 hours for a light meal (about 600 calories), and an hour or less for a snack (about 300 calories).

Vegetarianism  is a plant-centered dietary style that excludes meat. This may include a number of variations:

Lacto-Vegetarian – Eats only vegetables, grains, fruits, and dairy products.
Ovo-Vegetarian -- Eats only vegetables, grains, fruits, and eggs.
Pesco-Vegetarian – Eats only vegetables, grains, fruits, and fish/seafood.
Vegan – Eats only vegetables, grains, and fruits, with no animal products at all.
For many people this becomes a way of life that extends beyond dietary practices. Strict vegans often avoid using any product, for example leather or silk, that has animal origins.

Some of these dietary styles may be combined. For example, a lacto-ovo-vegetarian includes dairy products and eggs as part of his or her plant-centered diet. For many people, a well-balanced vegetarian diet, high in micronutrients and fiber and generally low in saturated fats, is quite healthy. Although a plant-centered diet is recommended for nearly everyone, some people do not respond well to a diet in which there is no animal protein.

Making a Splash                                  
Water aerobics classes can provide great low-impact workouts. They are easy on the joints of those who are overweight, suffer from arthritis, or have other joint problems. For those with asthma, the more temperate conditions of a heated indoor pool can be easier on the lungs. Contact facilities in your area to inquire about classes that may be right for you.

Iron and Calcium Supplements                     
Do you take both iron and calcium supplements? If so, it is best to take them at different times. Iron and calcium can interfere with each other's absorption. For more information, talk to your local health store staff, naturopath, or doctor. Maria Carr.

Sport drinks?                                    
You just finished an hour-long aerobic workout. You are sweaty, tired, and need an energy lift. Should you grab a sports drink to replace the nutrients lost during your workout? Often the answer is no. For workouts lasting less than 60-90 minutes, simple fluid replacement is usually your goal. However, it's important to drink moderate amounts of water before, during, and after exercise. Then choose nutrient-rich, post-workout meals to keep your body in balance.

Never Too Late to Start Exercising               
A 2001 study in the journal, Circulation, found that six months of endurance exercise largely reversed the negative effects of 30 years of inactivity! If you are a long-time non-exerciser, start now. Work towards 30 minutes or more of moderate exercise on 5-7 days per week. If you already do moderate or more intense exercise on a regular basis, keep up the good work!

Vitamin C                                        
Vitamin C is critical to good health. It helps keep your teeth and gums healthy, aids in absorbing iron, supports wound healing, and plays a role in immune system health. Registered dietitian recommends consuming at least one vitamin C rich food each day. Good choices include green peppers, strawberries, citrus fruits, tomatoes, and broccoli. A serving or two of 100% orange, grapefruit or tomato juice is also a quick, easy way to boost vitamin C intake.

Exercising in Cold Weather                       
Dressing in layers helps your body hold its heat and prevents the retention of perspiration on your skin. Try these tips to get the most out of the layering: 1. Wear a thin layer of synthetic microfibers such as polypropylene closest to your skin. Synthetics tend to wick
sweat away; 2. The next layer is for insulation. A front zipper will allow easy release of extra heat and perspiration; and 3. The top layer should be windproof and waterproof. In extremely cold weather, an extra layer of microfibers or goose down inside the shell traps
even more heat.

Low Fat Brownies                                 
Bake sale coming up? Consider modifying your traditional brownie mix recipe a bit. You can omit the oil, double the water, use 2 egg whites in place of each egg, and add 1 tsp vanilla extract. Your brownies will remain moist and chewy; you'll save about 15 grams of fat per tablespoon of oil omitted, and reduce the cholesterol by removing the egg yolks. But don't forget, reduced fat doesn't mean calorie free; portion size still matters.

Mold - What to do?                               
If you notice a spot of mold on a brick of hard cheese, such as cheddar, what should you do? To be on the safe side, trim off one inch of cheese under all moldy surfaces. The rest of the brick of cheese is usually okay to eat. If you see mold on a soft cheese, like cream
cheese or cottage cheese, don't remove the mold and eat the rest. Throw the soft cheese away.

Frosting Alternatives for Baking                 
Here's a tip from our registered dietitian: If you are eating frosted cakes, brownies, or cupcakes, skip the icing and try topping them with pureed fruit just before serving. Pureed pears or peaches are great options. Sprinkle with powdered sugar to complete the pretty picture. Alternatively, try pureed dried fruits with a bit of apple juice added. Figs or prunes work well.

Kale                                         
Did you know that kale is low in calories, and high in the antioxidants vitamin A and vitamin C? According to our registered dietitian, it's also very low in sodium. Kale can be consumed in soups, salads, with other greens, or by itself as a side dish or garnish. If kale doesn't interest you, consider trying other dark leafy greens, such as spinach or romaine.

Pizza                                            
Skinnier pizza? The next time you order a pizza, hold the sausage and pepperoni. Opting for veggie pizza over supreme can save you about 70 calories and 5 grams of fat per slice!

Dried fruit                                      
Looking for a convenient way to eat 5 fruits and vegetables a day? Consider keeping dried fruit on hand for a quick and healthy snack. Our registered dietitian recommends dried figs, apricots, raisins, plums, blueberries, peaches, pears, or dates along with plenty of water. Dried fruit contains more nutrients and calories than an equal amount of whole fruit. A golf ball sized portion counts as 1 fruit serving. No washing, peeling, or slicing required!

Exercise injuries                                
A strain involves a tear or rupture in the muscle fibers. A sprain involves the stretching or tearing of connective tissue, such as the ligaments surrounding a joint. If you injure yourself while exercising, stop and seek treatment. Far too often people ignore initial pain, swelling, or discoloration. This can lead to worse problems and longer recovery times. To reduce exercise related injuries, warm up and cool down properly, and above all, listen to your body!

Breakfast                                        
Skipping breakfast can lead to decreased concentration, increased fatigue, and intense hunger. It can also trigger overeating at lunch. If you leave the house in a hurry each morning, try bringing portable snacks to enjoy on the way to work. Items like a banana, a bagel or even dry cereal in a small baggie can supply needed energy.

Label Reading                                    
Nutrition labels often claim that a product is a 'good' or 'excellent'  source of a nutrient. What do these terms mean? 'Good' means that one  serving provides between 10% and 19% of the Daily Value (or daily need) for that nutrient. 'Excellent' means that one serving provides 20% or more of the Daily Value. If you are concerned about getting  enough of a particular nutrient, look for these terms on the nutrition   label.

Pilates for One                                  
Pilates is a new and popular way to get a total workout. Taking an  introductory class with a certified instructor is a great way to get started. Later, "how to" videos and specialized equipment for home use  may prove useful.

Juice Serving                                    
Did you know that a serving of juice is just 4-6 ounces? This amount  of 100% fruit juice is generally equivalent to a piece of fresh fruit.  While juices are high in vitamins and minerals, large portions contribute a lot of calories to your diet. Most people need 2-5 servings of fruit and/or 100% juice per day. Drink water, not juice, to quench your thirst. Eating whole pieces of fruit adds additional fiber to your diet.

Soda    Did you know that most sodas contain about 6 teaspoons of sugar per 8 oz. of drink? Instead of soda, try tea without sugar or plain water with a slice of lemon.

Maintain Long-Term Weight Loss  A recent article in the American Journal of Clinical Nutrition (July 2005) reports that once you've lost weight, keeping it off actually gets easier with time. The article identified 6 important behaviors: 1. Get active and stay active; 2. Eat a diet low in calories and fat; 3. Don't skip breakfast; 4. Hit the scales at least once per week; 5. Maintain a steady eating pattern; and 6. Catch 'slips' before they turn into bigger problems.

Fad diets   Did you know that an English undertaker published the first diet book in 1864? Since then, hundreds of fad diets, most promising quick fixes, have come and gone. For long-term weight loss, our registered dietitian recommends forgoing fad diets. Step by step lifestyle changes will benefit your weight, your health, and your quality of life!

Smoking & Body Weight  Many women cite potential weight gain as a reason to avoid quitting smoking. Although smokers tend to weigh less than non-smokers, smoking appears to cause fat to move to the abdominal area. This further increases the risk of heart disease. You can avoid potential weight gain and help your heart by increasing physical activity as you quit smoking.

Irish Tradition  Soak pine cones in your favourite herb oil appropriate to the season. Place on radiators or over heat sources in home/workplaces. The aroma will gently and delicately waft through rooms, bringing well-being and pleasant fragrances to all. From Patrisha, from Dublin, Ireland.

Getting Into an Exercise Routine  When starting an exercise program, many professionals recommend trying to schedule your workout at the same time each day. This helps build the habit of making exercise a regular part of your life.  

Olive Oils                                       
Is 'extra virgin' olive oil better than regular?  The terms 'virgin' and 'extra virgin' refer to the acid content of the oil. 'Extra virgin' has less acid than 'pure' or 'virgin' oil, but otherwise has
no nutritional significance.

Storing Olive Oil   According to our registered dietitian, you can keep an open bottle of olive oil for several months. Store it away from light and heat, in a tightly sealed container. If you store olive oil in the refrigerator it will turn cloudy, but this will not affect its flavor or quality. Substituting olive oil for other fats can be a heart healthy cooking strategy!

Fish and Intelligence   A recent study indicates that women who eat more fish during pregnancy raise their child's intelligence. However, this finding balances against the fact that some fish contain mercury. Mercury can reduce infant intelligence. If you are pregnant or planning to get pregnant, don't let mercury scare you into avoiding all seafood. Be sure to discuss safe fish consumption guidelines with your doctor or Naturopath Doctor

Cruciferous Vegetables Please pass the cruciferous vegetables. This vegetable family includes  kale, cauliflower, broccoli, and brussels sprouts. They seem to be linked to reducing cancers, preventing cataracts, fighting heart disease and regulating blood pressure. Try to include this group of vegetables in your diet at least 2-3 times per week. They are best when raw or lightly cooked.

Incline Walking    Did you know that you could significantly increase the number of calories you burn on the treadmill by increasing the incline? If you walk at about 3.5 miles per hour at no incline, a 150-pound person will burn about 275 calories per hour. The same speed at a 7.5%incline burns roughly twice as much.

Dining Out   When dining out, remember the budget rule. If you spend a lot of your fat budget on French fries, consider saving on other parts of the meal. You might choose low-fat complements such as a grilled chicken sandwich (hold the greasy sauces and cheese), and vegetables. Spending too much of your fat budget on one meal can lead to a high daily or weekly fat intake.

Vary your workouts  The average person stops making good progress after repeating the same workout for 4 to 6 weeks. Consider making monthly or bimonthly changes to your routine. This can challenge your muscles and make improvement more likely.

How to Graduate from Walking to Running  Are you bored with walking but intimidated by running? Slowly add some running to your workout. For example, walk 4 or 5 minutes, and then run for 1 minute. Repeat the pattern several times. Once you feel more comfortable, try to increase from 1 minute of running to 2, and then from 2 to 3. Eventually you will be running much or all of the time.

Health in the News   Have you ever read or heard about new and amazing health research findings? Be careful. Don't immediately accept them as proven facts. A single research study does not always provide reliable evidence. Continue to look for more studies. Are most of them for or against the early report?

Greens  Have you heard of arugula? It is a green, leafy vegetable that contains about 20 times more beta-carotene and vitamin C, and 8 times more calcium than iceberg lettuce. When making green salads at home, consider opting for dark green leaves, such as arugula, romaine, chicory and thinly sliced kale. Substituting these greens in salads and on sandwiches creates a more nutrient dense meal.

Stress Management A lecturer, when explaining stress management to an audience, raised a glass of water and asked, "how heavy is this glass of water?" Answers Called out ranged from 20g to 500g. The lecturer replied, "The absolute weight doesn't matter. It depends on how long you try to hold it." "If I hold it for a minute, that's not a problem. If I hold it for an hour, I'll have an ache in my right arm. If I hold it for a day, you'll have to call an ambulance. "In each case, it's the same weight, but the longer I hold it, the heavier it becomes."
He continued, "And that's the way it is with stress management. If We carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won't be able to carry on." "As with the glass of water, you have to put it down for a while and rest before holding it again.
When we're refreshed, we can carry on with the burden." "So, before you return home tonight, put the burden of work down. Don't carry it home. You can pick it up tomorrow. Whatever burdens you're Carrying now, let them down for a moment if you can." "Relax; pick them up Later after you've rested. Life is short. Enjoy it! Submitted By Shirley.

Finding an Exercise Buddy  Looking for someone who shares your fitness enthusiasm? Check out the notice boards at your athletic club or classified postings at work. Post a message on the OIHIC message board. Alternately, volunteer for or participate in a fun run or charity walk. These are great ways to meet others with the same or similar fitness goals.

Useful Fruit Labels and how to know when you are buying Organic or GMO Fruit. As much as we may dislike them, the stickers or labels attached to fruit speed up the scanning process at checkout. Cashiers no longer need to distinguish a Fuji apple from a Gala apple, a prickly pear from a horned melon, or a grapefruit from an ugli fruit. They simply key in the PLU code - the price lookup number printed on the sticker - and the market's computerized cash register identifies the fruit by its PLU. The numbers also enable retailers to track how well individual varieties are selling.
For conventionally grown fruit, the PLU code on the sticker consists of four numbers.
Organically grown fruit has a five-numeral PLU prefaced by the number 9. Genetically engineered fruit has a five-numeral PLU prefaced by the number 8.

So, a conventionally grown banana would be 4011, an organic banana would be 94011, and a genetically engineered banana would be 84011.

Fluids  Are you drinking enough fluids? A good indicator is the color of your urine. Light, pale urine usually indicates good hydration whereas dark urine indicates poor hydration. Consider making a habit of drinking 8 -10 glasses (8 fluid oz) of water each day. Limit caffeine and alcohol intake, as these substances promote fluid loss. If you eat a lot of water-rich foods such as soup or fresh produce, you may be okay with a cup or two less water.

Sense of Smell and Food Choices  Did you know that your sense of smell can affect the health of your diet? Smell accounts for 90% of your ability to detect the flavor of food. Those with a decline in the ability to smell often eat foods containing higher amounts of fat and sugar.

Energy at Any Age  The benefits of exercise occur at any age! A Stanford University study of mature adults found that those who engaged in regular exercise had better moods, improved sleep, and more energy. For many people, these positive results help them continue to exercise.

ALWAYS carefully rinse off the tops of canned sodas or foods !, to wipe off pasta packaging, cereal boxes, and so on. Almost everything you buy in a supermarket was stored in a warehouse at one time or another, your country or another and some have rodents and may carry the Hanta virus and other bacterias. Most of us remember to wash vegetables and fruits but never think of boxes and cans.
Whenever you buy any canned soft drink, please make sure that you wash the top with running hot water and soap or, if that is not available, drink with a straw.

Symptoms of a stroke are sometimesdifficult to identify. Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer brain damage when people nearby fail to recognize the symptoms of a stroke. Now doctors say a bystander can recognize a stroke by asking three simple questions: Ask the individual to SMILE. Ask him or her to RAISE BOTH ARMS Ask the person to SPEAK A SIMPLE SENTENCE (Coherently) (ie. It is sunny out today) If he or she has trouble with any of these tasks, call 9-1-1 immediately and describe the symptoms to the dispatcher.

Kayaking for Fun and Fitness   Going camping this summer? Consider renting a kayak at the lake or beach for family fun and fitness. Whether you're rowing solo or tandem, you can burn over 300 calories per hour while enjoying a beautiful summer day. Don't forget the life jacket.

Music Improves Exercise  Does music motivate you to move your body? Those who listen to enjoyable music while working out perceive less exertion and often find exercise easier to do. Consider adding some kind of music to your routine - pop, rock, classical, jazz, country, or whatever you enjoy.

Do Not Workout in the Smog Exercising outdoors when air quality is poor can be hard on your lungs and heart. Watch the air quality reports and avoid outdoor exercise when it's hazy. Instead, opt for indoor gyms, fitness centers or malls that properly maintain air temperature and quality.

Blueberries  Blueberries are an excellent source of plant nutrients thought to play a role in fighting cancers and chronic disease. One cup of fresh blueberries contains only 87 calories, no fat and 1/3 of the vitamin C you need per day. They are also a good source of fiber. Use a handful as a snack, or add to your whole grain cereal, waffles or yogurt for a delicious breakfast.

Pasta Sauce Did you know that some jars of pasta sauces contain up to 32 grams of fat per serving! Use the Nutrition Label to compare brands. Consider choosing tomato-based sauces vs. cheese-based sauces, opting for one with 3 grams of fat per serving or less.

Exercising for a Better Mood  If you're feeling down, consider adding exercise to your to-do list. Research shows that exercise has the ability to improve mood and reduce depression. Even if you are seriously depressed, exercise can still be one of several interventions recommended by your physician or mental health professional. Exercise is not a cure all, but it releases endorphins, often creates a sense of accomplishment, and thus improves well-being.

Alzheimer's Disease Do you know the symptoms of Alzheimer's disease? They include:
MILD SYMPTOMS - Confusion and memory loss; disorientation; getting lost in familiar surroundings; problems with routine tasks; changes in personality and judgment.
MODERATE SYMPTOMS - Difficulty with activities of daily living, such as eating and bathing; anxiety; suspiciousness; agitation; sleep disturbances; wandering; pacing; difficulty recognizing family and friends.
SEVERE SYMPTOMS - Loss of speech; loss of appetite; weight loss; loss of bladder and bowel control; total dependence on caregiver.

Running Shoes  Research indicates that all running shoes lose about 30% - 50% of their shock absorbency after 250 to 500 miles of use. Type of shoe, brand or price doesn't seem to make much difference. Remember, the real investment you make is in your health. The shoes are a means to your ends. Protect feet, knees and back by periodically replacing older shoes based on your mileage and overall use.

Home Safety  The U.S. Consumer Product Safety Commission estimates that U.S. hospital emergency rooms treat 8,000 to 10,000 people each year for injuries related to furniture that tips over. Children receive the majority of these injuries. Keep your family safe. Make sure that heavy televisions are close to the floor or set far back into the furniture on which they sit. Use braces or anchors to secure furniture to walls. Keep watch for climbing children.

Sleeping Position  Did you know that sleeping on your stomach can aggravate back pain? The best sleep position is on your side with your knees bent. In addition, check to be sure that your pillow allows your neck to remain straight. A strained neck can cause poor posture, aggravating back pain during the day.

3 point,  3 week,  home treat for the inner & outer You

Twice weekly:                  Lymphatic Cleansing Treatment. Fill the bath with very warm water and sprinkle in two mug-fulls of EPSOM SALTS, available in a large container at your local health store.  20 to 30 minutes is all it takes to unblock your lymph nodes, clearing your body of unwanted toxins.

Once weekly:                   Total skin Treatment. Massage a high quality absorbent oil, such as almond etc., into your skin from head to toe.  Soak yourself in a warm bath for 20 to 30 minutes.  You may like to add some lavender, favourite music and soft lighting to complete this nourishing treat.

Once in three weeks:      Hair & scalp Treatment. Take some time to work plenty of good quality absorbent oil into and over your scalp, massaging well.  Wrap and leave to soak  for 30 minutes to an hour.  Shampoo and condition
Submitted by Patrisha.

Help for aging bones  It's never too late to begin! Recent studies involving mature men and women found that regular weight training improved hip-bone density. Weight bearing exercises significantly improved bone strength, reducing the risk for falls and fractures in later life.

The Bread Test The loaf should feel heavy and look dense. Black is beautiful. Put your fingers and thumb around the top of the loaf. If you can squeeze the loaf from the outside more than an inch towards the centre with very little pressure, it fails the test. Read the label. If the bread contains white flour, sugar, hydrogenated fat or salt, it fails the test.

Foot health Many foot problems result from poorly fitted shoes. A few buying tips: Try shopping for shoes in the middle of the day, as feet tend to swell most at this time. Strive for about a 1/2 inch of space between the end of the foot and the tip of the shoe. Wear the type of socks or stockings that will be worn with the shoes. And finally, consider having both feet measured. Feet can vary in size.

Fat Content Can Be Misleading When you see a product in the grocery store labeled 98% fat free, don't be fooled. According to the Food & Drug Administration, that percentage refers to the percentage of fat by weight, not by calories. For example, a slice of 89% fat free deli meat means that only 11% of the weight of the product is fat.  Although this sounds low, over 50% of the calories may come from fat -- making it a high-fat choice as far as your body is concerned! When selecting low fat foods, ignore the advertising hype; look for grams of fat or the percent Daily Value for fat on the nutrition label.

Healthy Schools  School-based programs can significantly impact the health of young children. If you are a parent, consider becoming a PTA member. PTAs can encourage schools to include healthy lifestyle curriculums, promote physical activity, and offer more nutritious food choices.

Monounsaturated Fat   Monounsaturated fats are the type of fats that tend to lower blood cholesterol, especially LDL or the 'bad' cholesterol.  Good sources of monounsaturated fats include olives and olive oil, canola oil, nuts and peanut butter.

Strength Training  The health benefits of strength (resistance) training include increased bone mass, increased muscle strength, and improved quality
of daily living. Carrying groceries and lifting children become easier. Injury is less likely. The risks of developing obesity, diabetes, heart disease and high blood pressure are reduced. Strength training isn't about becoming muscle bound. Women, senior citizens and even men can receive the benefits without bulking up.

Fiber There are two main types of fiber, soluble and insoluble. Soluble fiber has been associated with lowering blood cholesterol. It is found in oat bran, beans and other legumes, psyllium, prunes, apples and pears. Insoluble fiber, found in fruits, vegetables, dried beans, wheat bran, seeds, popcorn, brown rice, and whole grain products, is typical of the course material we think of as roughage. It helps keep the bowels regular and may also help prevent certain types of cancers. Both types of fiber, when taken with plenty of water, aid in weight control and the regulation of blood pressure.

Garlic  Since 1986, responsible medical journals published 31 studies on how garlic affects blood pressure and cholesterol. Many suggest that garlic lowers both. Experts recommend roughly 1-4 cloves per day for heart-healthy benefits. The final word on garlic awaits even more research, but eating modest amounts seems safe and probably good for us. Try adding garlic to salads, pastas, rice dishes, soups, potatoes, and even sandwiches.