Live healthy life patterns can make you avoid the risk of getting heart disease and reduce the risk of death from heart disease. One of them is by way of starting the habit of eating healthy food for the heart.
The first is to avoid fast food and instantaneous as it can magnify the risk of developing various diseases, one of which is the blockage of the ducts of the blood that can be led to a heart attack. In addition, high-calorie fast food generally contains high levels of salt so it can cause hypertension.
To avoid the risk of getting heart disease, you need to live healthy life patterns. A study revealed that by doing the healthy habits, such as regular exercise, no smoking, and eating healthy foods, can reduce the risk of developing heart disease by up to 82 percent. In addition, other research also reveals that aged 70-90 years getting used to a healthy lifestyle, can lower the risk of death from heart disease of 66 percent.
Healthy food groups
One pattern of healthy living that you can do is eat healthy food for the heart. Thus, whatever food is?
To nourish the heart and help him work with strong, phytonutrients found in vegetables and fruits can be useful. These compounds help protect plants from germs, mold, and pests bullies. As for humans, these compounds can help the body working well.
Here are a few foods that contain phytonutrients.
Multiply eat beans like lentils up to three cups a week. In addition to the rich in phytonutrients which are good for the heart, nuts are also rich in fiber and water content that gets you quick satiety. This can prevent you from eating more calories. In addition, the nuts are also rich in antioxidants which prevent cell damage due to exposure to free radicals as a cause of cancer, Parkinson's disease, and Alzheimer's.
Eating whole grains such as wheat, brown rice, or maize as the main source of carbs 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. The mineral in question is like iron, zinc, and magnesium.
According to one study, taking one to two apples a day may reduce the risk of heart disease. The study found that apples effectively reduce bad cholesterol in the body and helps to regulate blood sugar. This is because in addition to contain phytonutrients, Apple also contains other compounds that are good for the heart, i.e., quercetin and pectin.
Quercetin is a compound that is able to prevent inflammation and asthma, as well as allegedly being able to prevent cancer. While pectin is a soluble fiber that helps lower blood sugar levels and blood pressure. Although further research is still required regarding the certainty of impact apples at heart, there is no harm in consuming this fruit.
Garlic is known to not affect blood pressure, so it can often be consumed. Garlic can also replace salt to taste savory food. It is good for heart health because more and more the consumption of salt, then the higher the risk of developing high blood pressure which can trigger heart disease and stroke.
Daily salt intake limit is no more than 5-6 grams per day or the equivalent of 2000-2400 mg of sodium per day. As for people who have heart disease risk, maximum sodium consumption is 1,500 mg.
The grapes thought to potentially prevent heart disease and hypertension or high blood pressure. This is because grapes contain fiber and compounds quercetin. Quercetin appears able to protect blood vessels from clogging. Although the effects of wine on heart health still need to be researched more thoroughly, you can try entering the wine as one of a selection of fruit every day.
In addition to the rich in phytonutrients that can nourish the heart, cabbage also contains vitamin C, vitamin A, vitamin K, calcium, potassium, and iron. Therefore, you can add the cabbage into salads or menu of your vegetables.
7. The Berries
Variety of berries such as Blueberry, strawberry, blackberry, and raspberry can be used as a healthy snack. Berries are rich in fiber and antioxidants allegedly was able to reduce the chance of the occurrence of heart attacks. In addition, the sweetness of berries does not trigger diabetes. Research on effects of berries in protecting heart health still needs to be examined further.
8. Green Tea
Tea is one of my favorite drinks, especially because of its benefits. There are numerous studies that found a link between drinking green tea with decreased risk of heart disease. One of them is research in Japan, those who drank more than five cups of green tea a day had a risk of around 25 percent lower death due to heart attack and stroke.
However, be careful in consuming green tea. Drank more than five cups of green tea each day can increase the risk of developing a kidney stone disease. Therefore, if eating lots of green tea, multiply also the consumption of white water to avoid dehydration and the urinary system remains so smoothly.
In addition to eating healthy foods for the heart and limit salt intake to no more than 5-6 grams per day, we also need to exercise regularly and avoid smoke in order to make the body healthy and the heart is always powerful pumping blood throughout the body with good.