Variety Of Healthy Foods For The Heart
Eating healthy food for the heart and living a
healthy lifestyle can make you avoid the risk of heart disease and reduce the
risk of death from heart disease.
In addition to eating healthy foods for the heart,
which is no less important is to avoid fast food and fast paced. Fast food that
is rich in bad cholesterol can increase the risk of blocked blood vessels that
can lead to heart attacks.
To avoid the risk of heart disease, you need to
adopt a healthy lifestyle, such as eating healthy foods, regular exercise, and
not smoking. This can reduce the risk of heart disease by up to 82 percent.
People aged 70-90 years who used to live healthy can also reduce the risk of
death from heart disease by 66 percent.
Healthy Food Group
One healthy lifestyle that you can live is eating
healthy foods for the heart. So, what are the intended foods?
To nourish the heart and help it work strong,
phytonutrient compounds found in vegetables and fruit can be beneficial. This
compound helps protect plants from germs, fungi, and pest. As for humans, this
compound can help the body work properly.
Here are some foods that contain phytonutrients.
- Beans
Expand to eat beans, such as kidney beans, up to
three cups a week. In addition to being rich in phytonutrients that are good
for the heart, nuts are also rich in fiber and water that makes you fill up
quickly. This can prevent you from consuming more calories. In addition, nuts
are also rich in antioxidants which play a role in preventing cell damage due
to exposure to free radicals as a cause of cancer, Parkinson's disease, and
Alzheimer's.
- Whole grains
Eating whole grains such as wheat, brown rice or
corn as the main source of carbohydrates, can reduce the risk of various
diseases, such as heart disease, diabetes, some cancers, and obesity. This is
because these grains contain protein, fiber, antioxidants, B vitamins, and
minerals. The minerals in question are iron, zinc, and magnesium.
- Apple
Consuming 1-2 apples per day is believed to reduce
the risk of heart disease. Apples effectively reduce bad cholesterol in the
body and help regulate blood sugar. This is because in addition to containing
phytonutrients, apples also contain other compounds that are good for the
heart, namely epicatechin. This substance is a compound that is rich in
antioxidants and can help reduce blood pressure.
- Garlic
Garlic is known to not affect blood pressure, so it
can be consumed frequently. Garlic can also replace salt to add a savory taste
to food. This is good for heart health, because the more salt consumption the
higher the risk of developing high blood pressure, which can lead to heart
disease and stroke.
- Grape
The benefits of grapes are thought to potentially
prevent heart disease and hypertension or high blood pressure. This is because
grapes contain fiber and flavonoids that are good for preventing heart damage.
- Berries
Various kinds of berries such as blueberries,
strawberries, raspberries, and blackberries can be used as a healthy snack.
Berries are rich in fiber and antioxidants thought to be able to reduce the
chances of a heart attack. In addition, the sweet taste in berries does not
trigger diabetes. However, research on the effects of berries in protecting
heart health still needs to be studied further.
- Green tea
Based on the results of the study, those who drank
more than five cups of green tea a day had about 25 percent lower risk of dying
from heart attacks and strokes. However, be careful when consuming green tea.
Drinking more than five cups of green tea every day can increase your risk of
developing kidney stone disease. Therefore, if you consume a lot of green tea,
also increase the consumption of water to avoid dehydration and to keep the
urinary system smooth.
In addition to eating healthy foods for the heart,
you should limit salt intake to no more than 5-6 grams per day, equivalent to
2000-2400 mg of sodium (sodium) per day. Whereas for people who have a risk of
heart disease, maximum sodium consumption is 1,500 mg. You also need to
exercise regularly and avoid smoking so that the body is healthy and the heart
is always pumping blood throughout the body properly.
