Actually, there are many ways to maintain heart health. Regular exercise and living a healthy lifestyle are some of them. One way to live a healthy lifestyle is to eat healthy foods every day, especially those that are good for the heart.
Talking about healthy foods that are good for the heart, phytonutrients are the answer. These compounds are naturally contained in vegetables and fruit, which are beneficial for nourishing the heart and helping it work optimally. For plants, phytonutrients are useful for protecting them from germs, fungi and pests. Meanwhile for humans, these compounds can help the body work properly.
Here are some types of foods that contain phytonutrients, which are good for heart health:
1. Peanuts
Nuts are one of the foods with high phytonutrient content. In addition, nuts are also rich in fiber and water content, so they make you full quickly. This can prevent you from consuming a lot of calories. These foods also contain antioxidants, which can prevent cell damage from exposure to free radicals.
2. Whole Grains Whole grains such as wheat, brown rice, and corn are consumed as the main source of carbohydrates, can reduce the risk of heart disease, diabetes, and obesity. This is because whole grains contain protein, fiber, antioxidants, B vitamins, and minerals such as iron, zinc, and magnesium.
3. Wine Grapes can prevent heart disease and hypertension. This is because grapes contain fiber and good flavonoids to prevent heart damage.
4. Berries
Various berries such as blueberries, strawberries, raspberries, and blackberries, can be healthy snacks that are good for the heart. This benefit is obtained because the berries contain fiber and antioxidants, which can reduce the risk of heart attack. However, further research is still needed on the effects of berries on heart health.
5. Apples
Apples can reduce bad cholesterol in the body and help regulate blood sugar, thereby indirectly reducing the risk of heart disease. Apart from containing phytonutrients, apples also contain other compounds that are good for the heart, namely epicatechin. This compound is an antioxidant substance that can help reduce high blood pressure.
6. Garlic One way to maintain heart health is to maintain blood pressure so that it is not too high. This means you need to limit salt intake, because it can increase blood pressure. Well, garlic might be the solution, because it can be used as a natural salt substitute which can add a savory taste to food, without affecting blood pressure.
7. Green Tea
Regular consumption of green tea every day is said to reduce the risk of heart attack and stroke. However, do not consume green tea in excess either, because it can increase the risk of kidney stone disease. Consuming green tea every day is good, but you also need to increase your consumption of water, to avoid the risk of dehydration and keep your urinary system smooth.
Those are some healthy foods that are good for the heart. Keep in mind that eating a lot of these healthy foods does not guarantee you are free from the risk of heart disease, you know. Especially if you don't compensate with regular exercise, get enough sleep, and manage stress. In addition, it is also important to avoid smoking habits, so that the heart and the body as a whole remain healthy.
refference
Cleveland Clinic. Diakses pada 2019. 12 Heart-Healthy Foods to Work into Your Diet.
WebMD. Diakses pada 2019. Top 11 Heart-Healthy Foods.
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