MENU7 Types of Healthy Food for the Heart and Abstinence
Heart disease can gradually get worse if it is not accompanied by changes in lifestyle and eating foods that are healthy for the heart. Unhealthy foods can cause plaque buildup in the arteries thereby reducing blood flow to the heart.
This reduction in blood flow will trigger symptoms of heart
disease such as chest pain and shortness of breath. If left unchecked, this
condition can cause a heart attack or sudden cardiac arrest which can be life
threatening.
Then, what are the foods that are healthy for the heart?
Come on, see the complete list along with foods that are taboo in the following
article.
Not only for heart disease patients, this food is also very
good for Friends of MIKA who are planning to change their lifestyle to be
healthier.
Principles of food consumed by patients with heart disease
Before knowing what foods are healthy for the heart and what
are the restrictions, it's best for Friends of MIKA to know in advance what the
rules and principles of a diet that are good for the heart are like. According
to the Ministry of Health, the principles of good food consumption for heart
patients are as follows:
1. Limiting the use of salt, especially if you have a
history of high blood pressure ( hypertension )
2. For people who are obese or too fat, the amount of staple
food as a source of carbohydrate must be reduced. Examples of carbohydrate
sources are rice, bread, noodles, potatoes, vermicelli, biscuits, flour, sugar
and so on.
3. Limit fatty foods. We recommend that you choose meat that
looks fat, fresh fish, chicken, and so on. 4. Eat more low-calorie,
nutrient-dense foods, such as fruits and vegetables
5. Eat less high-calorie, high-sodium foods, such as
refined, refined or fast food.
6. Reduce gas-containing vegetables, such as cabbage,
radish, young jackfruit, and the like.
7. Choose foods that are easy to digest and do not
stimulate.
8. Reduce drinking coffee and alcohol.
9. It is better not to use hot peppers and spicy seasonings
when cooking. In addition, you are also advised to control the size of your
food portions so that you don't overdo it and to maintain an ideal body weight.
List of healthy foods for the heart
For Friends of MIKA who are indeed suffering from heart
disease patients or really want to maintain heart health, let's look at some of
the following foods that are good for the heart
Fruits and vegetables
There are many choices of fruits and vegetables that are
good for the heart. In fruits and vegetables, there are various types of
antioxidants that have good properties to help protect the heart. In addition
to antioxidants, fruits and vegetables are also good sources of fiber, which is
very important for heart health.
Choose green leafy vegetables such as spinach, kale, and
mustard greens. These vegetables are known for their richness of vitamins,
minerals, sources of vitamin K, and antioxidants which are good for the heart.
Fruits that are good for the heart are tomatoes, strawberries, blueberries or
raspberries, oranges, melons and papayas.
Dark chocolate
Dark chocolate is rich in antioxidants such as flavonoids.
This content can help improve heart health. In fact, several studies have shown
that eating chocolate can lower the risk of heart disease.
Friends of MIKA can consume chocolate in moderation or under
6 servings a week, to reduce the risk of coronary heart disease, stroke and
diabetes.
However, chocolate can be high in sugar and calories, which
can wash away its benefits, so make sure you only choose high-quality dark
chocolate with at least 70% cocoa content.
Garlic
Garlic has long been used as a natural remedy to treat
various ailments. Garlic can help improve heart health because it has a
compound called allicin , which is believed to have many therapeutic effects.
In one study, taking garlic extract in doses of 600-1,500 mg
daily for 24 weeks was found to be as effective as common prescription drugs for
reducing blood pressure.
According to Healthline, there is also research that finds
that garlic can lower total cholesterol by an average of 17 mg/dL and LDL (bad)
cholesterol by 9 mg/dL in those with high cholesterol.
Other research has found that garlic extract can inhibit the
buildup of platelets, which can reduce the risk of blood clots and stroke.
The way to consume garlic for health is to eat it raw, or
crush it and let it sit for a few minutes before cooking to support the
formation of allicin.
Green tea
If Friends of MIKA are looking for a drink that is healthy
and good for the heart, then green tea is the choice. Green tea has been linked
to a number of health benefits, from increased fat burning to improved insulin
sensitivity.
In addition, tea also contains polyphenols and catechins,
which can act as antioxidants to prevent cell damage, reduce inflammation, and
protect heart health.
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