Longevity with a variety of healthy food for the heart

Posted on

Heart disease being the number 1 cause of death globally. However, this disease can actually be prevented. You can avoid this by setting the habits and patterns of your menu. Healthy food for the heart like what should you consume?
Maintaining heart health is not difficult. You can start from consuming foods that are healthy for the heart. The choice of material pangannya else and certainly won’t make you starve or feel restricted.
These foods will help you to prevent an increase in weight loss, lower blood pressure and the risk of diabetes, as well as controlling cholesterol. Ready, make a note of any food that you can add in the list your menu!
1. Fruit and vegetable
In General, fruit and vegetable are good for heart health. So, no need to hesitate mengonsumsinya. Both are high in vitamins, minerals, fiber, and low in calories.
Groceries can be a healthy snack to avoid heart disease. If confused choose fruit that wanted to be consumed, you can consider different types of fruit and vegetables:
-Variety types of berries, such as raspberries, strawberries, or blueberries. Berries are rich in antioxidant polyphenols that banish the ravages of free radicals. Loaded also vitamin C and fiber.
-Avocados contain good fats that will fight bad cholesterol.
-Red wine. The content of resveratrol in grapes may help prevent platelets sticking to each other.
-The spinach.
-Cabbage.
-Broccoli.
-Tomato and much more.
Fiber in vegetables seem to be able to help lower cholesterol, blood pressure, and improve the function of blood vessels.
Fresh fruit and vegetable is the best choice. However you are not barred from taking any kind of frozen or canned. Please choose a product without the addition of sugar, salt, or other sources of high-calorie.
2. Nuts and berries
Any variation of nuts are good for maintaining heart health. The following types of beans and whole grains are good for you: consumption
-Almond.
-Mede.
-Walnuts.
-Pistachio.
-Flaxseed (linseed).
-Chia seeds.
-Sesame.
Seeds of pumpkin.
-Sunflower seeds.
Just like avocados, nuts on top has a lot of good fat content which helps control cholesterol in the blood. Nuts also contain omega-3.
While seeds can offer a high fiber and various vitamins and minerals. The content of antioksidannya also can not be underestimated.
If want to consume nuts or seeds canned or processed, should pay attention to the description of the composition on the packaging before buying. Avoid high-sodium processed products or salts.
3. Healthy Proteins
Instead of fruit and vegetable to vary, you at least need to eat fish twice a week. Preferred fish containing omega-3, such as salmon and tuna.
Omega-3 in the second of the above types of fish may help lower triglycerides and makes the blood flow more smoothly by preventing clotting in the vessels. Other fish that are also healthy for the heart are sardines and mackerel.
Not only the fish, you can also consume other side dish. For example, chicken without skin, egg, or low-fat meat.
When preparing fish or chicken, we recommend that you discard the Peel. On the process of processing, avoid saturated and trans fat oils so that both foods are still good for the heart.
4. healthy cooking oils
For cooking, you can choose a healthier cooking oil. Here’s an example of the options:
-Olive oil.
-Sunflower oil.
-Canola oil.
-Corn oil.
The types of oil are more friendly to jantungmu when compared with the coconut oil is often used in the processing of cuisine.
5. Dairy products
Low fat milk is the type that is best for maintaining heart health. This type of milk has less saturated fat. Saturated fat should be avoided because it can increase cholesterol.
Choose fat-free milk or low-fat. This type is usually only contains about 1 percent fat. When bored with milk, other dairy products to buy (like yoghurt without sugar).
As a source of protein, dairy products do not only contain calcium. Milk also contains potassium which can help lower high blood pressure. But note also the dangers of excess potassium.
6. Sources of Carbohydrates
When selecting the source of carbs, try changing from white to red rice rice more fiber. If would like to substitute for carbohydrates are more varied, you can consider a barley or bread. The recommended bread is a type of whole wheat bread. You can also try an oatmeal for breakfast menu.
Whole wheat is highly recommended to keep your blood pressure and heart health. You should also reduce the consumption of egg noodles, biscuits and savoury krakers fatty Donuts, white bread, and pastries.
Heart health need to be supported in terms of nutritional adequacy. Konsumsilah food that is healthy for the heart are varied so that all the substances it needs remain unfulfilled. This at the same time help you to control your weight, cholesterol, and blood pressure.
Overall, a good diet for heart include the consumption of fruit and vegetables, complex carbohydrates, low fat milk, fish and Skinless chicken, and beans. Use also the oil low in saturated fat, such as olive oil, on a menumu to make it more complete.
The selection of healthy food for the heart doesn’t need to be too strict or extreme. You can pamper yourself at certain times.
You are not forbidden to eat fatty foods, such as French fries or chips. But not to fall asleep and continue to mengonsumsinya. Remember that a healthy heart starts from the consumption of healthy food!

Leave a Reply

Your email address will not be published. Required fields are marked *