Live a 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 contain high levels of salt, so it can
cause hypertension.
To avoid the risk of getting heart disease, you need to live a 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 are 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.
Nut
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.
Whole-Grains
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.
Apple
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.
Onion
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.
Wine
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 is still needs to be researched more
thoroughly, you can try entering the wine as one of a selection of fruit
every day.
Cabbage
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.
The Berries
Variety of berries such as Blueberry, strawberry, blackberry, and
Rasberi can be used as a healthy snack. Berries are rich in fiber and
antioxidant allegedly was able to reduce the chance of the occurrence of
heart attacks. In addition, the sweetness in berries does not trigger
diabetes. Research on effects of berries in protecting heart health
still need to be examined further.
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 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 are
always powerful pumping blood throughout the body with good.
.
EmoticonEmoticon