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Heart attacks, cancer, obesity and poor immunity can put your life at risk. Thankfully, preventive medicine is on your local shelf.

1 AVOCADO
Replace mayo with a spread of ripe avocado to moisten dry sandwiches. Not only do avocados contain heart-healthy monounsaturated fats, researchers at Ohio State University discovered that their phytochemicals may help prevent mouth cancer.

2 GARLIC
The smelly stuff is also an enemy of cancer. But don’t throw it straight in the pan. “The cancer-fighting enzyme – allinase – develops more fully if it’s allowed to sit for 10 minutes after chopping,” says Portuguese nutritionist Rita Fonseca Silva.

3 CAPERS
When scientists at the University of Palermo in Italy, added capers to meat, they improved digestion and helped prevent  DNA-damaging compounds.

4 TOFU
Use tofu to make mousse. Studies in Japan found its plant hormones can guard men against prostate cancer. “Puree the silken variety until it’s smooth and add melted chocolate,” says dietitian Ellie Krieger, author of The Food You Crave.

5 RICOTTA CHEESE AND HONEY
Make a healthy cream for desserts by mixing ricotta and honey. Ricotta is made of whey and contains cysteine, which helps produce cancerfighting antioxidants.

6 LEMON
Its zest contains D-limonene, which can guard against skin tumours. University of Arizona research shows a weekly tablespoon of the stuff can reduce your risk of skin cancer significantly.

7 BREADCRUMBS
“Cut the fat of the topping on your pasta bake by replacing half the cheese with wholemeal breadcrumbs,” suggests nutritionist Carina Norris. “This mimics the crispy texture of baked cheese and adds fibre, which reduces your risk of a variety of cancers.”

8 EXTRAVIRGIN OLIVE OIL
“Light olive oils have less flavour and fewer cancer-fighting antioxidants,” says Elena Paravantes of the Hellenic Dietetic Association. “Extra virgin has a peppery, slightly bitter taste.”

9 ORGANIC KETCHUP
The Agricultural Research Service in California found organic ketchups have twice as much cancer-fighting lycopene than the normal sauce. Ensure you get your fill of tomatoey goodness by spending a few dollars more on the Heinz with the green label.

10 PARMESAN CHEESE
Grate hard, strong cheeses like parmesan over your salad for added protein. “The key here is to add protein to all of your meals, which fills you up faster and helps you burn more calories throughout the day,” says Milton Stokes of the American Dietetic Association.

Next page: The other 20 Foods That Will Save Your Life