Various 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, 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 Heart 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.

1. Beans

Expand to eat beans, such as kidney beans, up to three cups a week. Besides being rich in phytonutrients that are good for the heart, nuts are also rich in fiber and water which 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.

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, 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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 lots 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. As for people who have a risk of heart disease, the 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.

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