Here Variety Of Healthy Foods For Heart

Living a healthy lifestyle can make you avoid the risk of heart disease and reduce the risk of death from heart disease. One of them is to start the habit of eating heart-healthy foods.

The first is to avoid fast food and instant because it can increase the risk of various diseases are dangerous, one of which is a blockage of blood vessels that can lead to heart attacks. In addition to high-calorie, fast food generally contains high levels of salt, which 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 also reveal that people aged 70-90 years to get used to a healthy life, 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 a heart-healthy foods. So, what food is meant?

To nourish the heart and help him to work with a strong, compound phytonutrients found in fruits and vegetables can be useful. These compounds help protect plants from bacteria, fungi and pests. As for humans, these compounds may help the body work properly.

Here are some foods that contain phytonutrients.

• Beans

Expand eat beans like red beans up to three cups a week. Besides rich in phytonutrients which is good for the heart, nuts are also rich in fiber and water that makes you full faster. This may prevent you consume more calories. In addition, nuts are also rich in antioxidants that acts to prevent cell damage caused by free radical exposure as a cause of cancer, Parkinson's disease, and Alzheimer's.

• Cereals

Eating whole grains such as whole wheat, brown rice, or corn as the main source of carbohydrates can reduce the risk of heart disease, diabetes, several types of cancer, obesity, and other health problems. This is because these grains contain protein, fiber, antioxidants, B vitamins, and minerals. The mineral in question is such as iron, zinc, and magnesium.

• Appeal

According to one study, consuming one to two apples per day can reduce the likelihood of heart disease risk. The study found that apples are effective in reducing 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 quercetin and pectin.

Quercetin is a compound that can prevent inflammation and asthma, as well as allegedly able to prevent cancer. While pectin is a soluble fiber that helps lower blood sugar levels and blood pressure. Although further research is still needed certainty regarding the impact of the apple on the heart, there is no harm in eating this fruit.

• Onion

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

Maximum salt intake for healthy people is 2,300 mg, or about half a teaspoon. As for those who have heart disease risk, maximum salt intake is 1,500 mg.

• Wine

The grapes are thought to potentially prevent heart disease and hypertension or high blood pressure. This is because grapes contain fiber and quercetin compound. Quercetin appears to protect blood vessels from clogging. Although the effects of wine on heart health still needs to be researched more thoroughly, you can try to enter the wine as one of a selection of fruit daily.

• Cabbage

Besides being rich in phytonutrients that can nourish the heart, cabbage also contains vitamin C, vitamin A, vitamin K, calcium, potassium, and iron. Therefore, you can add the cabbage into your salad or vegetable menu.

• Give fruit

Variety of berries such as blueberries, strawberries, raspberries, and blackberry can be used as a healthy snack. Berries are rich in fiber and antioxidant thought to be able to reduce the chances of a heart attack. In addition, the sweet taste of berries does not trigger diabetes. Research on the effects of berries in protecting heart health still needs to be studied further.

• Green tea

Tea is one of the favorite drinks, especially because of its benefits. There are a number of studies which found a link between drinking green tea with a reduced risk of heart disease. One is the Japanese study, those who drank more than five cups of green tea a day had a risk about 25 percent less likely to die of heart attack and stroke.

However, be careful in consuming green tea. Drinking more than five cups of green tea every day can increase the risk of kidney stone disease. Therefore, if you eat a lot of green tea, also multiply the consumption of water to avoid dehydration, and in order to keep the urinary system smoothly.

In addition to eating heart-healthy foods above, we also need to exercise regularly and avoid smoking to a healthy body and heart were always powerful to pump blood around the body properly.