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 almost instantaneous because it can increase the risk of various diseases are dangerous, one of which is a blockage of the blood vessels that can lead to heart attacks. In addition to high-calorie fast foods generally contain high levels of salt, which can cause hypertension.
To avoid the risk of heart disease, you need to lead a healthy lifestyle. A study revealed that by doing healthy habits, such as regular exercise, not smoking, and eating a healthy diet, may 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 lifestyle, 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?
To nourish the heart and help him to work with a strong, compound phytonutrients found in fruits and vegetables may be beneficial. 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.
Expand 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 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 exposure to free radicals as a cause of cancer, Parkinson's disease, and Alzheimer's.
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- Whole Grains
Eating whole grains such as whole wheat, brown rice, or corn as the main source of carbohydrates can lower the risk of heart disease, diabetes, some types of cancer, obesity and other health problems. This is because the seeds contain protein, fiber, antioxidants, B vitamins, and minerals. Minerals in question is such as iron, zinc, and magnesium.
According to one study, consuming one to two apples per day can reduce the chances 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 contain 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 over the apples impact on the heart, there is no harm in eating this fruit.
Garlic is known to not 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 because the more salt intake, the higher the risk of developing high blood pressure that can lead to heart disease and stroke.
Limit daily salt intake is no more than 5-6 grams per day, equivalent to 2000 to 2400 mg of sodium per day. As for people who have heart disease risk, maximum sodium intake is 1,500 mg.
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 need to be investigated more thoroughly, you can try to enter the wine as a selection of fruit daily.
Besides being 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 the cabbage into your salad or vegetable menu.
Variety of berries such as blueberries, strawberries, raspberries, and blackberries 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 sweetness in the berries do 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 for its benefits. There are numerous studies which found a link between drinking green tea with a reduced risk of heart disease. One is a 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 healthy foods for your heart and limit the salt intake of no more than 5-6 grams per day, we also need to exercise regularly and avoid smoking to keep the body healthy and strong heart continues to pump blood around the body properly.