What you should be eating to keep your heart healthy

For those who suffer from heart disease or who want to prevent it, improving their lifestyle needs to be considered. Eating healthy foods is good for the heart.

Speaking of healthy foods for heart patients, you can choose foods that contain phytonutrients in fruits and plants. These compounds help the heart work more optimally.

What are healthy foods for the heart? Here is a list of foods and their benefits for the heart.

10 Healthy Foods for a Good Heart 

For patients with heart disease, paying attention to dietary patterns and the content of foods is something that should not be ignored.

By eating healthy foods for the heart, you can reduce the potential for heart attacks and complications.

In addition, by following the heart diet guidelines through healthy eating, the treatment process becomes more effective.

This can also prevent frequent recurrences of symptoms. Here is a list of healthy foods for heart patients.


1. The green vegetables 

Green vegetables are healthy foods for heart patients because they contain vitamin C, folate, potassium, calcium, vitamin E, and fiber that can help the heart function normally.

There are also types of vegetables that contain various nutrients; among them are broccoli, kangkung, spinach, pak choy, asparagus, and green beans.


2. Salmon and tuna 

Salmon and tuna are two of the foods that are rich in omega-3 fatty acids. That’s why this type of food is good for the heart because it can reduce inflammation, including in the blood vessels around the heart.

In addition, the omega-3 fatty acids in tuna and salmon are beneficial to reduce blood pressure, triglycerides, and blood clotting to normalize the less regular heart rate.

You can consume as much as 150 grams a week to reduce the risk of sudden cardiac arrest.

However, try to choose fish from the pits (not the sea) to avoid the mercury content in them.


3. Oatmeal 

Disorders in the heart can be minimized by limiting the consumption of foods that contain cholesterol.

As an option, you can choose oatmeal as a substitute for snacks.

Oatmeal contains fiber, anti-inflammatory compounds, and antioxidants that can lower cholesterol levels while preventing the formation and accumulation of plaque, thus helping to keep the arterial vessels healthy.


4. The grain 

Peanuts are a healthy food for the heart because they contain high levels of phytonutrients.

More than that, peanuts are also rich in fiber and water, so they can make you feel full faster.

However, you need to know that 80% of the content of nuts is fat, so they are quite high in calories.

For this reason, the portion of nuts consumed per week should be limited to about 600 grams of fresh nuts per week.

5. The wine 

Healthy foods for subsequent heart disease come from fruits. Yes, wine is one of the fruits with the highest content of active compounds that are able to reduce tension in the arterial vessels.

Red wine skin contains polyphenols that can protect the endothelium (the network that covers the blood vessels) and allow it to function normally.

More than that, it seems that consuming grapes can also reduce blood fat, lower blood pressure, and increase the function of platelets to prevent plaque formation.


6. Albuquerque 

The next fruit that goes into the group of healthy foods for the heart is avocado.

This fruit contains lipophilic compounds, which are compounds that can be soluble in fat such as polyphenols, pitosterols, carotenoids, squalene, vitamin E, and monounsaturated fatty acids.

The group of compounds can be reliable in lowering cholesterol levels in the body, so it can prevent the accumulation of plaques that cause heart disease.


7. fruits and apples 

Still, from the group of fruits, it turned out not only to be delicious, but apples and berries are also nutritious for the heart.

Apples contain a lot of fiber and antioxidants. In addition, apples also contain compounds that can lower cholesterol levels in the blood.

Just like apples, berries are healthy foods for the heart because they are rich in antioxidants, which are able to boost fat metabolism processes in the body as well as counter free radicals that result in cell damage or inflammatory reactions.


8. Tofu 

The contents of soybeans, which are the basic ingredients, are known to reduce the risk of heart disorders.

In addition, there are also saponin compounds that are beneficial for lowering cholesterol levels in the blood and helping maintain heart health.

9. Yogurt 

One study suggests that yogurt can lower the risk of heart disease in adults with a history of hypertension.

It refers to the cause of heart disease, which is often caused by hypertension.

Yeah, yogurt is a healthy food for the heart because it contains potassium, calcium, and magnesium. The high levels of potassium in yogurt can lower blood pressure as well as maintain heart health and blood vessels.

When consuming yogurt, try to choose low-fat yogurt, or you can also mix it with green vegetables and fruits to optimize the benefits for the body.


10. Tomatoes 

Tomatoes contain essential compounds such as carotenoids, calcium, vitamin A, and gamma-aminobutyric acid that make them a healthy food for the heart.

Research suggests that consuming sweet tomato juice for 8 weeks can lower triglyceride levels, the type of fat that can cause atherosclerosis. (Penyempitan pembuluh arteri akibat penumpukan plak)

Having a healthy lifestyle can start with the smallest of things, like eating daily food.


So, those are a few lists of healthy foods for the heart that are good to consume, both for heart sufferers and not.

We all know that maintaining heart health is important for everyone. Therefore, there is no harm in your doing a routine examination as a measure of prevention and early detection of heart disease.

Now, through Siloam Hospitals, you can perform a heart risk check independently to find out your heart health risk score as one of the anticipation efforts.

However, for more certain results, visit the nearest Siloam Hospital and consult with a cardiologist to get prompt and accurate treatment.

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