21 Best Food For Your Heart

Living a healthy lifestyle is the best path for your heart's health and protected from other dangerous diseases. One way is to start a habit to eat healthy foods for the heart.

The first thing you should do is to avoid fast food and diamonds. This is because fast food generally contains a lot of calories and high salt, so it can cause hypertension, blockage of blood vessels, heart attacks, which lead to death.

In order for you to avoid the risk of heart disease, you must live a healthy lifestyle. Some studies show that healthy living habits such as not smoking, regular exercise, and eating healthy foods can reduce the risk of heart attack to 82%. This study also proves that elderly people aged over 70 years who undergo a healthy lifestyle, can reduce the risk of death due to heart rate of 66%.

Eating healthy foods is good for our life later in order to avoid heart disease. Then, what foods can make us avoid heart disease? Here are some foods:

Beans

Inside nuts contain many phytonutrients, fiber, water, and antioxidants that can prevent you from eating more calories, preventing cell damage from free radicals as a cause of cancer, preventing Parkinson's disease, and Alzheimer's. By eating beans such as kidney beans up to three times a week, it can reduce the risk of heart attack disease.

Apple

Some research proves that eating one or two apples a day may be able to reduce the risk of heart disease. Research also shows that apples are very effective to reduce cholesterol in the body and can regulate the amount of blood sugar. This is because apples contain many phytonutrients, quercetin, and pectin which is good for heart health.

Pectin is a soluble fiber that can help lower blood sugar and blood pressure levels. While quercetin is a compound capable of inhibiting inflammation, asthma, and cancer. Although still needed further research about the certainty of apple benefits on the heart, it never hurts to try this apple fruit.

Whole Grains

By consuming a variety of whole grains such as brown rice, corn, or wheat which is the main source of carbohydrates can reduce the risk of heart attack, cancer, diabetes, obesity, and other diseases. This is because the grains are rich in protein, fiber, antioxidants, vitamin B and minerals.

Grape

Grapes are also thought to have the potential to prevent heart disease and hypertension. This is because the wine contains fiber and quercetin compounds. Quercetin is a compound that can protect blood vessels from blockage. Therefore, wine can prevent heart disease although still need more research, you can try this fruit to be consumed every day.

Onion

Garlic examined will not affect blood pressure, so we can often consume onion as a substitute for salt to add taste to the food. This is very good for the heart because if you consume more salt, it will also be high risk of heart attack and stroke. The daily salt intake limit is no more than 5-6 grams per day.

Cabbage

abbage is also rich in phytonutrients that can nourish the heart. Not only that, cabbage also contains vitamin C, vitamin K, vitamin A, potassium, iron, and calcium which would be good for health. Therefore, you can add cabbage to your vegetable menu.

Green Tea

Tea is one of the most popular beverages, especially because of its benefits. A number of studies found a link between drinking green tea has an effect on the decreased risk of heart disease. Namely research that is in japan, they drink green tea more than 5 cups in one day. This can reduce the risk of about 25% lower deaths due to heart attack or stroke.

But, be careful in drinking green tea. By drinking green tea more than 5 cups in a day can cause kidney stone disease. Therefore, if many drink green tea should multiply also drink water to balance and avoid dehydration and for the urine system to remain smooth.

Berries

Various kinds of berries such as strawberries, blueberries, blackberries, and raspberry can be used as a healthy snack. Berries rich in fiber and antioxidants can break down the chances of having a heart attack.

Herbs and spices

f you add the spices into your dish as a saltpaker, you have made the right advice for the heart. Spices are a flavor enhancer without adverse effects on the body. Adding lots of herbs is a healthy and delicious way to heart health.

Olive Oil

Olive oil is a healthy source of healthy fat from olives. In olive oil contained many healthy antioxidants for heart health and protect your blood vessels. You can use olive oil as a saturated fatty appetizer such as margarine or butter. It can also help reduce cholesterol levels. Try to use to cook vegetables, salads, or mix with bread.

Walnuts

A little bit of walnuts a day can lower your cholesterol. This is because walnuts are rich in omega-3 and fibers that can protect the heart from the skin and protect the heart arteries. You can use this instead of chips or cookies. Or use walnut oil as a dressing for salad.

Red Wine and Resveratrol

If you drink alcohol with a little red wine, then you have made the right choice to have a healthy heart. The content of Resveratrol and Catechin present in red wine can protect the artery walls of the heart. A little alcohol can also increase HDL or cholesterol well. But do not drink too much alcohol because it can adversely affect your heart. Do not eat more than one glass of red wine a day. And should discuss with your doctor first. Alcohol can cause many problems for you who have taken aspirin and other drugs.

Black Beans

Soft black beans are rich in folate, antioxidants, and magnesium that can provide nutrients for the heart and help lower blood pressure. The fiber in it is effective in controlling blood sugar and cholesterol levels. You can add beans to soup or salad.

Salmon and Tuna

Salmon is a food that proves to be the best food for heart health. Abundant omega-3 content in salmon can reduce the risk of heart rhythm disorders, help lower blood pressure, lower triglycerides, and prevent inflammation. Two servings of salmon in a week is highly recommended for your heart health.

Soy

Soy is rich in protein content which can certainly help lower your cholesterol levels. A cup of soy also has 8 grams of fiber that can nourish the heart, or the equivalent of four pieces of whole wheat bread. Take the frozen soybeans and boil, then serve warm with the skin.

Sweet Potato

If you use potatoes as ingredients for cooking, you should replace them with sweet potatoes. Because sweet potatoes have a lower glycemic index than potatoes, yams will not cause rapid blood sugar spikes and also have fiber, vitamin A, and lycopene.

Swiss Chard

Swiss chard is a dark leafy vegetable and rich in magnesium, potassium, fiber, vitamin A, antioxidants and zeaxanthin which is useful for controlling blood pressure. Try serving this vegetable with roast beef as a base.

Tofu

Eat tofu and you will get a huge amount of vegetable and mineral proteins that are certainly healthy for your heart. Tofu also contains polyunsaturated fats and can absorb the spices or sauces that you use while cooking.

Orange

In addition to sweet, orange contains many minerals, perctin and potassium fiber that can help fight cholesterol and control blood pressure. In one study, two cups of orange juice a day can improve the health of the blood vessels and can lower male viral pressure.

Barley

You can use barley on soup or mix it with rice. Fiber in chocolate can help reduce cholesterol and blood sugar levels.

Flaxseed

Flaxseed is a kind of dark grain like honey that contains fiber, phytochemicals or lignans, and omega-3 fatty acids are good for your heart health. You can use flaxseed by grinding and adding it to cereals, yogurt, grills, and sandwiches.

Oatmeal

The fiber contained in oatmeal can nourish your heart by lowering bad cholesterol levels. Eating a bowl of warm oatmeal will fill your stomach that will last for hours, prevent you from snacking, and can keep your blood sugar levels stable all the time so oatmeal is also useful for you diabetic

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