MENUHere are Foods to Keep Your Heart Healthy
Here are Foods to Keep Your Heart Healthy
the following is a list of recommendations for healthy foods for the heart.
1. Salmon and Tuna : Foods for a Healthy Heart
Both types of fish are heart-healthy foods because they are rich in omega 3 fatty acids. Omega 3 can reduce inflammation, including that which occurs in the area of the heart's blood vessels. In addition, the benefits of omega 3 include:
>Reduce triglycerides
>Lowering blood pressure
>Reduce blood clotting
>Normalize irregular heartbeat
It is recommended to choose tuna and salmon from ponds, not from the sea because they are high in mercury. To reduce the risk of sudden cardiac arrest, eat two servings (150 grams) of tuna and salmon a week.
2. Oatmeal and Whole Grain
For heart disease patients, oatmeal and whole wheat are included in the list of recommended healthy foods. Made from the oat plant, oatmeal contains fiber that can lower cholesterol levels, thereby preventing the formation of plaque in the arteries. In addition, the presence of anti-inflammatory and antioxidant compounds can prevent plaque buildup. Meanwhile, wheat can control the body's cholesterol levels because of its beta-glucan content.
3. Soybeans, Edamame, and Tana Beans
Other types of healthy foods that are good for the heart are those that are rich in protein. In addition to animal protein from fish, vegetable protein from processed soybean products is no less good, such as tofu, tempeh, and soybeans.
According to the American Heart Association, soybeans contain isoflavones, an antioxidant substance that is similar to the hormone estrogen and serves to reduce the risk of cardiovascular disease, especially in postmenopausal women. Not only from soybeans, the content of isoflavones can also be obtained from peanuts and edamame.
4. Chocolate
British Medical Journal states if chocolate is included in the diet is good for cardiovascular patients. The reason is, chocolate can reduce the risk of heart disease by 11% and prevent premature death from heart disease by 25%. Consuming chocolate can also reduce the risk of stroke by 23%.
According to experts, the flavonoid content in chocolate is able to lower blood pressure, prevent blood clots, and improve blood flow in cardiovascular patients.
5. Yogurt
According to the American Journal of Hypertension, yogurt is included in the list of healthy foods to reduce the risk of heart disease for hypertensive patients. Of course, you already know that hypertension is a factor in cardiovascular disease, right? Moreover, if regularly consumed together with vegetables and fruit. However, for heart patients, you should choose low-fat yogurt. To make it healthier, you can add almonds.
6. Green Tea
In addition to food, consuming green tea regularly every day is considered to be able to reduce the risk of heart attack and stroke. However, don't overdo it. Therefore, excessive consumption of green tea is at risk of increasing kidney stone disease. In addition, balance it by drinking lots of water to avoid the risk of dehydration and keep the urinary tract smooth.
There are other healthy food menus that you can consume, such as:
>Walnuts and almonds
>Black beans
>Flax seeds and chi seeds
>Berries and citrus
>Sweet potato
>Cherry
>Green vegetable
>Tomatoes
>Pomegranate
>Grape
>Apple
>Avocado, and much more.
Apart from the foods above, you can also maintain your heart health by taking supplements.
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