Variety of Healthy Foods for the Heart

Variety of Healthy Foods for the Heart: Eating healthy foods 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.

Variety of Healthy Foods for the Heart

In addition to eating healthy foods for the heart, which is no less important is to avoid ready-to-eat and instant food. Fast food that is rich in bad cholesterol can increase the risk of blockages in the blood vessels which can lead to a heart attack.

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 82 percent. People aged 70-90 years who are used to healthy living can also reduce the risk of death from heart disease by 66 percent.

One healthy lifestyle that you can live is to eat healthy foods for the heart. So, what are the foods in question?

To nourish the heart and help it work firmly, the phytonutrients found in vegetables and fruit can be beneficial. This compound helps protect plants from germs, fungi, and disrupting pests. As for humans, these compounds can help the body work properly.

Here are some heart healthy foods that contain phytonutrients:

1. Peanuts

Eat lots of beans, for example red beans, up to three cups a week. Apart from being rich in phytonutrients that are good for the heart, nuts are also rich in fiber and water which makes you full 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.

2. 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, certain types of cancer, and obesity. This is because these grains contain protein, fiber, antioxidants, B vitamins and minerals. Minerals in question are iron, zinc, and magnesium.

3. Apples

Eating 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.

4. Garlic

Garlic is known not to affect blood pressure, so it can often be consumed. Garlic can also replace salt to add a savory taste to food. This is good for heart health, because the more consumption of salt, the higher the risk of developing high blood pressure, which can lead to heart disease and stroke.

5. Grapes

The benefits of grapes are thought to have the potential to prevent heart disease and hypertension or high blood pressure. This is because grapes contain fiber and flavonoids which are good for preventing heart damage.

6. Berries

Various berries such as blueberries, strawberries, raspberries, and blackberries can be used as healthy snacks. Berries which are rich in fiber and antioxidants are thought to reduce the chances of a heart attack. In addition, the sweetness in berries does not trigger diabetes. However, research on the effects of berries on protecting heart health still needs to be studied further.

7. Green Tea

Based on the results of the study, those who drank more than five cups of green tea in a day had a risk of about 25 percent lower experiencing death from a heart attack and stroke. However, be careful when consuming green tea. Drinking more than five cups of green tea every day can increase the risk of kidney stone disease. Therefore, if you consume a lot of green tea, multiply also consume water to avoid dehydration and keep the urinary system smooth.

In addition to eating healthy foods for the heart, you should limit your salt intake to no more than 5-6 grams per day or equivalent to 2000-2400 mg of sodium (sodium) per day. As 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 strong to pump blood throughout the body properly.

Share this post