As we know, heart disease accounts for almost one third of all deaths worldwide. A healthy diet plays an important role in heart health and can affect the risk of heart disease. So, what are healthy foods for heart health? Learn more about this review. We probably know there are many ways to maintain a healthy heart, such as regular exercise to maintaining a healthy diet. Although you know that certain foods can maximize our heart health. However, changing eating habits is not easy. After all, you know which foods to eat more and which ones to limit. You are on the right path to a healthy heart. Healthy foods that can maximize your heart health include:
Whole Grains
Do you know? Whole grains are a good source of fiber and are full of nutrients. The high content of phytonutrients in whole grains is also equipped with fiber and water content making you feel full faster, so it can automatically prevent you from consuming a lot of calories. While the antioxidant content can prevent cell damage due to exposure to free radicals.
Berries
Who does not know the berries contain nutritious for heart health. Various types of berries, such as strawberries, blueberries, raspberries contain antioxidants that protect us from oxidative stress and inflammation that contribute to the development of heart disease. Other research has also shown that eating lots of berries can reduce some risk factors for heart disease.
For example, one study conducted on 33 obese adults showed that eating two and a half servings of strawberries per day for 4 weeks significantly reduced insulin resistance and bad LDL cholesterol. Berries can be made into a healthy snack or as a delicious low-calorie dessert.
Green Leafy Vegetables
Green vegetables are known for their abundance of vitamin A, minerals and antioxidants. In addition, dark green leafy vegetables are also rich in potassium and magnesium. While the minerals can help control blood pressure. Leafy greens also contain vitamin K and nitrates which are good for protecting arteries and promoting blood clotting.
Fatty Fish and Fish Oil
The heart organ requires proper nutrition to get a healthy heart. You can choose fatty fish that contain omega-3 fatty acids which have a protective role in the development of heart disease and slightly reduce the risk of arrhythmia events. If a person consumes fish in the long term can be associated with a decrease in cholesterol levels, blood triglycerides, blood sugar, and systolic blood pressure.
Avocado
Even though you are on a diet, your body still needs fat. You can replace it with avocado. The view that avocados cause an increase in cholesterol is actually due to the context in which the fruit is eaten; We often consume avocados with concentrated syrup/sugar.
Almond
Almonds are rich in nutrients, storing vitamins and minerals that are important for heart health. Almonds are also a source of heart-healthy unsaturated fats and fiber. Two essential nutrients to help protect against the development of heart disease. This includes reducing cholesterol and belly fat. One study that included 48 people with high cholesterol eating 1.5 ounces (43 grams) of almonds daily for 6 weeks reduced belly fat and LDL (bad) cholesterol levels. Given these two conditions trigger the risk of heart disease. If you want to lose weight, make sure to consume almonds in appropriate portions. Because almonds themselves also have high calories.
Grains
When it comes to grains, what’s on your mind? It turns out that whole grains are a source of healthy nutrients that are good for the heart. The nutrients included, such as fiber and omega-3 fatty acids. Studies have also shown that adding whole grains to your diet can increase many factors to reduce your risk of heart disease including inflammation, blood pressure, cholesterol, and triglycerides.