Eating healthy foods for the heart and living a healthy lifestyle can prevent you from developing heart disease risks and reducing the risk of dying from heart disease.In addition to eating healthy foods for the heart, which is no less important is to avoid fast food and instant convenience. The fast food that is rich in bad cholesterol can increase the risk of blood duct blockage that can lead to heart attack.
To avoid the risk of heart disease, you need to apply healthy lifestyle, such as eating healthy food, regular exercise, and not smoking. This can reduce the risk of heart disease by up to 82 percent. People aged 70-90 years old healthy life can also lower the risk of death from heart disease by 66 percent.
Healthy food Groups
One healthy lifestyle you can live in is eating healthy foods for the heart. So, what is the food in question?
To nourish the heart and help it to work firmly, the phytonutrient compounds found in vegetables and fruits can be beneficial. This compound helps protect plants from germs, fungi, and pest pests. As for humans, this compound can help the body work well.
Eat nuts, for example, red beans, up to three cups a week. In addition to being rich in phytonutrients that are good for the heart, legumes are also rich in fiber content and water that makes you quick to satiate. This can prevent you from consuming more calories. In addition, nuts are also rich in antioxidants which play a role in preventing cellular damage due to free radical exposure as a cause of cancer, Parkinson's disease, and Alzheimer's.
- Whole grains
Consuming whole grains such as wheat, brown rice, or corn as the main source of carbohydrates, can lower the risk of developing various diseases, such as heart disease, diabetes, some types of cancer, and obesity. This is because the grains contain proteins, fibers, antioxidants, vitamin B, and minerals. Minerals are iron, zinc, and magnesium.
Consuming 1-2 apples per day is believed to reduce the risk of heart disease. Apple effectively reduces bad cholesterol in the body and helps 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 is known to affect blood pressure, so it can often be consumed. Garlic can also replace salt to add savory flavors to the food. It is good for cardiovascular health, because more salt consumption will be the higher the risk of high blood pressure, which can trigger heart disease and stroke.
The benefits of wine are suspected to potentially prevent heart disease and hypertension or high blood pressure. This is because the grapes contain good fiber and flavonoids to prevent heart damage.
Variety of berries such as bluberi, Strawberry, rasberi, and BlackBerry can be used as a healthy snack. Berries that are rich in fiber and antioxidants are thought to reduce the chance of heart attack. Moreover, the sweetness in the berries does not trigger diabetes. Nevertheless, research on the effect of berries in protecting cardiovascular 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 a risk of about 25 percent lower suffering from heart attack and stroke. However, be careful in consuming green tea. Drinking more than five cups of green tea each day can increase the risk of kidney stone disease. Therefore, if consuming a lot of green tea, also consume the consumption of white water to avoid dehydration and to keep the urinary system smooth.
In addition to consuming healthy food for the heart, it is recommended to limit salt intake of 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 well.
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