Live a healthy lifestyle can make you avoid the risk of heart disease and reduce the risk of death from heart disease. One way is to start the habit of eating healthy foods for the heart.
The first is to avoid fast food and instant poultry because it can increase the risk of exposure to various dangerous diseases, one of which is blockage of blood vessels that can lead to heart attacks. In addition to high-calorie, fast food generally contains high levels of salt, so it can cause hypertension.
To avoid the risk of heart disease, you need to live a healthy lifestyle. A study revealed that by doing healthy habits, such as regular exercise, not smoking, and eating healthy foods, can reduce the risk of heart disease by 82 percent. In addition, other studies have also revealed that people aged 70-90 years who get used to healthy living, can reduce the risk of death from heart disease by 66 percent.
Healthy Food Group
One of the healthy lifestyle that you can live is to eat healthy food for the heart. So, what are the foods in question?
To nourish the heart and help it work strongly, the phytonutrient compounds present in vegetables and fruits can be beneficial. These compounds help to protect plants from germs, fungi, and pests. As for humans, these compounds can help the body work well.
Here are some foods that contain phytonutrients.
Expand to eat beans like red 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 content that makes you satiate fast. This can prevent you from eating more calories. In addition, nuts are also rich in antioxidants that play a role in preventing cell damage due to exposure to free radicals as a cause of cancer, Parkinson’s disease, and Alzheimer’s.
Eating whole grains such as wheat, brown rice, or corn as a major source of carbohydrates can lower the risk of heart disease, diabetes, some cancers, obesity, and other health problems. This is because the grains contain protein, fiber, antioxidants, vitamin B, and minerals. Minerals in question are like iron, zinc, and magnesium.
According to one study, eating one to two apples per day may reduce the risk of heart disease. The study found that apples effectively reduce bad cholesterol in the body and help regulate blood sugar. This is because besides containing phytonutrients, apples also contain other compounds that are good for the heart, namely quercetin and pectin.
Quercetin is a compound capable of preventing inflammation and asthma, and is thought to be able to prevent cancer. While pectin is a soluble fiber that helps lower blood sugar levels and blood pressure. Although still needed further research on the certainty of the impact of apples on the heart, there is no harm in eating this fruit.
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 the food. This is good for heart health because the more salt intake, the higher the risk of high blood pressure that can trigger heart disease and stroke.
The daily salt intake limit is no more than 5-6 grams per day or the equivalent of 2000-2400 mg of sodium per day. As for people who have a risk of heart disease, maximum sodium intake is 1,500 mg.
Grapes are thought to potentially prevent heart disease and hypertension or high blood pressure. This is because grapes contain fiber and quercetin compounds. Quercetin appears to protect blood vessels from blockage. Although the effects of wine on heart health still need to be examined more thoroughly, you can try to include wine as one of the daily fruit choices.
In addition to rich in phytonutrients that can be heart healthy, cabbage also contains vitamin C, vitamin A, vitamin K, calcium, potassium, and iron. Therefore, you can add cabbage to your salad or vegetable menu.
Variety of berries such as blueberries, strawberries, raspberries, and blackberries can be a healthy snack. Berries 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. Research on the effects of berries in protecting heart health still needs to be studied further.
Tea is one of the favorite drinks, especially for its benefits. There are a number of studies that found a link between drinking green tea with a reduced risk of heart disease. One of them is research in Japan, those who drink more than five cups of green tea a day have a risk of about 25 percent lower deaths from heart attacks and strokes.
However, be careful in consuming green tea. Drinking more than five cups of green tea daily may increase your risk of developing kidney stones. Therefore, if you consume lots of green tea, multiply also the consumption of water to avoid dehydration and for the urine system to remain smooth.
In addition to eating heart-healthy foods and limiting your salt intake to no more than 5-6 grams per day, we also need to exercise regularly and avoid smoking to keep your body healthy and your heart strongly pumping blood throughout your body well.