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10 Healthy Foods for the Heart that Should Be Consumed

For people with heart disease , or who want to prevent it, improving their lifestyle needs to be considered. One of them is eating healthy foods for the heart.

Talking about healthy foods for heart sufferers, you can choose foods that contain nutrients in fruits and plants. These compounds help the heart work more optimally.

In addition, what foods are healthy for the heart? Let’s look at some of the following lists of foods and their benefits for the heart.

10 Healthy Foods for a Good Heart to Consume

For patients with heart disease, paying attention to diet and the content in food is something that should not be ignored.

By eating a heart-healthy diet, you can reduce the potential for heart attacks and complications.

In addition, by following the heart’s dietary guidelines through healthy foods, the treatment process becomes more effective.

This effort can also prevent the occurrence of symptoms that often recur. Well, here is a list of some healthy food menus for heart patients.

1. Green Vegetables

Green vegetables are healthy foods for heart patients because they contain vitamin C, folate, potassium, calcium, vitamin E and fiber that can help the heart function normally.

There are also types of vegetables that contain various nutrients above, including broccoli, kale, spinach, pak choy, asparagus and mustard greens.

2. Salmon and Tuna

Salmon and tuna are one of the foods that are rich in omega 3 and fatty acids. That is why, this type of food is good for the heart because it can reduce inflammation, including in the blood vessels around the heart.

In addition, omega 3 in tuna and salmon is useful in reducing blood pressure, triglycerides, blood clots to normalize irregular heartbeats.

You can consume as much as 150 grams a week to reduce the risk of sudden cardiac arrest.

However, try to choose fish from ponds (not the sea) to avoid mercury in it.

3. Oatmeal

Disorders of the heart can be minimized by limiting the consumption of foods that contain cholesterol.

As an option, you can choose oatmeal as a snack substitute.

Oatmeal contains fiber, anti-inflammatory compounds and antioxidants that can lower cholesterol levels while preventing the formation and buildup of plaque, thereby helping to keep arteries healthy.

4. Nuts

Nuts are a heart-healthy food because they are high in phytonutrients.

More than that, nuts are also rich in fiber and water, so they can make you feel full faster.

However, you need to know that 80% of the content in nuts is fat so they are quite high in calories.

 

For this reason, the portion of peanut consumption should be limited to around 600 grams of unsalted nuts per week.

5. Wine

Healthy food for heart disease comes from fruits. Yes, grapes are one of the fruits that contain active compounds that can reduce tension in the arteries.

Red grape skin contains polyphenols that can protect the endothelium (tissue that lines blood vessels) to function normally.

More than that, apparently eating grapes can also reduce blood fat, lower blood pressure, and improve platelet function to prevent plaque formation.

6. Avocado

The next fruit that is included in the group of healthy foods for the heart is avocado.

This fruit contains lipophilic compounds, which are fat-soluble compounds such as polyphenols, phytosterols, carotenoids, squalene, vitamin E and monounsaturated fatty acids.

This group of compounds can be relied on in lowering cholesterol levels in the body, so it can prevent plaque buildup that causes heart disease.

7. Berries and Apples

Still from the fruit group, it turns out not only delicious, but apples and berries are also healthy for the heart.

Apples are high in fiber and antioxidants. In addition, apples also contain compounds that can lower cholesterol levels in the blood.

Similar to apples, berries are a healthy food for the heart because they are rich in antioxidants, which can increase fat metabolism in the body, and ward off free radicals that cause cell damage or inflammatory reactions.

8. Know

The content in soybeans which are the basic ingredients of tofu can reduce the risk of heart problems.

In addition, tofu contains saponin compounds that are useful for lowering cholesterol levels in the blood and helping maintain heart health.

9. Yogurt

A study states that yogurt can reduce the risk of heart disease in adults with a history of hypertension.

This refers to the cause of heart disease which is often caused by hypertension.

Well, yogurt is a healthy food for the heart because it contains potassium, calcium and magnesium, where high levels of potassium in yogurt can lower blood pressure and maintain a healthy heart as well as blood vessels.

When consuming yogurt, try to choose low-fat yogurt or you can also combine it with green vegetables and fruit so that the benefits for the body are more optimal.

10. Tomato

Tomatoes contain important compounds such as carotenoids, calcium, vitamin A and gamma-aminobutyric acid which make them a heart-healthy food.

Research shows that consuming plain tomato juice for 8 weeks can reduce triglyceride levels, which is a type of fat that can cause atherosclerosis (narrowing of arteries due to plaque buildup).

Getting used to a healthy lifestyle can start from the smallest things such as daily food consumption.

So, those are some lists of heart-healthy foods that are good for consumption, both for heart sufferers and not.

We all know that maintaining a healthy heart is important for everyone. Therefore, there is nothing wrong with having regular check-ups as a preventive measure and early detection of heart disease.

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