25 Healthy Food For Your Heart - ReadNews
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| Healthy Food for Heart |
Many studies show that food can affect the development of heart disease, even 70% of cases of heart disease can be prevented by proper food selection. Following this, we recommend some healthy food for your heart.
Healthy food for the heart are easy to come by Eating healthy foods for the heart is the first step that you can do as part of a pattern of healthy living. By living the healthy lifestyle pattern, then you can avoid heart disease and a variety of other dangerous diseases. If you want the heart and your body is always healthy, then try to consume the food below as your daily food menu.
1. Salmon
salmon very known as foods that contain omega-3 fatty acids. These substances proven to be good for heart health, even when a person has a heart examination results with bad chemical indicators, can be fixed by him. In addition, salmon is also rich in selenium that can increase protection on the cardiovascular system. So, consumption healthy food for the heart of this at least twice a week. Want to know more benefits of omega-3, read here: 17 benefits of Omega 3 for your health which proved Scientific
2. Sardines
are not only salmon, omega-3 fatty acids are also widely contained in sardines. According to the "Mayo Clinic" of healthy food for the heart, it can increase the levels of good cholesterol (HDL) and reduces the risk of sudden heart attacks. Things often feared this fish from one of the high levels of salt. But this is a small problem that can be avoided by consuming sardines fresh instead of canned sardines or packaging.
3. The liver
although there is a myth that says that eating it can cause obesity because it contains a lot of fat. In fact, the liver becomes one of the foods that are healthy for the heart. How can? because of the fat contained in the liver is unsaturated fats (good fats) is good for the health of the heart and blood vessels. The liver is also entered in the list of foods that contain the highest Vitamin A
4. Galip
Galip is healthy food for the heart thanks to its content of omega-3 fatty acids, and vitamin E, and folic acid. The content of the nutrient substances has been shown to improve heart health. In addition, the walnuts are also rich in unsaturated fat content which is also good for the heart. Even eating walnuts, not only makes you avoid heart disease but also other harmful diseases such as diabetes.
5. Almonds
Types of Almonds and other nuts can serve as a healthy food for the heart is almonds. Why? because almonds contain omega-3 fatty acids in amounts pretty much, so it is good for heart health. For those of you who don't like walnuts, you can use almonds as food.
6. Chia seeds
Might plant this one still in the ears of society Indonesia. In fact, this food is a source of omega-3 fatty acids and are also low in calories that can help reduce bad cholesterol (LDL) also reduce the buildup of plaque in blood vessels. You can consumption by way of mixing chia seeds with youghurt and soups, or as a topping on salads.
7. Oatmeal
Oatmeal is a grain that contains a lot of antioxidants, vitamins, and essential minerals your body needs. That is, the food is also a oatmeal nourish the heart because the drank is able to lower the cholesterol levels in the body. Today, many products processed oatmeal that sold. Make sure you are consuming oatmeal non-processed or processed because oatmeal packs usually contain artificial sweeteners.
8. Blueberries
dark colored Fruits Blueberries this many contains antioxidants, such as resveratrol and flavonoids that help prevent coronary heart disease. So, make this fruit as healthy food by adding them into Your oatmeal, smoothies or yogurt.
9. Coffee
This Coffee is good news for coffee lovers, bitter drink because this is one of the healthy food for the heart. Based on research, coffee contains antioxidants that are able to reduce the risk of type-2 diabetes. In addition, by taking as much black coffee 3 cups a day were able to lower their risk of developing Alzheimer's disease. However, we recommend that you consult a doctor first. You should pay attention to the safe amount of coffee consumption
10. Red wine
red wine is food for a healthy heart. How not, red wine contains resveratrol compounds that act as antioxidants. Based on a study of "the University of Leicester" in the United Kingdom, stated that the compound resveratrol helps prevent cancer. Antioxidants are usually found in berries and dark-skinned fruit. Red wine with this kind of Madiran and Cabernet are usually also contain a lot of procyanidins, that antioxidants which help reduce cholesterol levels and improve the function of the arteries (blood vessels).
11. Green tea
healthy foods for the next heart is green tea. Tea comes from the country of the rising sun is apparently capable of lowering high blood pressure. In addition, green tea also contains antioxidants, such as catechins and flavonoids that help reduce blood clotting.
Read also: benefits of green tea and its pages are proven to be Scientific
12. Soya milk
soya milk contains isoflavones, organic high and proven help reduce cholesterol levels in the body. Unlike other animal milk, soy milk contains no cholesterol and is also low in fat. Healthy food for the heart also contains niacin which can increase blood circulation to the entire body.
13. Chocolate
In addition to the delicious,Chocolate was also a healthy food for the heart. That is because the chocolate contains flavolonoid capable relaxes the arteries and increase blood flow, so it's good for the heart and also capable of lowering high blood pressure. But, make sure you are consuming the chocolate contains at least 70% cocoa and contains no saturated fat.
14. Raisins
Based on studies of Raisins "American College of Cardiology" in the year 2012, stating that a handful of raisins can help reduce high blood pressure. That is why, raisins of entry in a list of healthy foods for the heart. Raisins contain high potassium is good for cardiovascular health, help lower blood pressure, and increase the body's immunity.
15. Broccoli
are you vegetarian? If Yes, put the broccoli into a list of healthy foods for the heart that you should consume. It is because of these green vegetables have low cholesterol levels, high in fiber, and contains many antioxidants.
More information: check out the incredible benefits of Broccoli
16. Cabbage
some might dislike the scent of vegetables on this one, but the cabbage have good benefits for heart health. One of its benefits is being able to reduce inflammation in cardiovascular system and repair damage to blood vessels.
17. Cauliflower
Cauliflower isn't the kind of green vegetables, but these vegetables contain a lot of antioxidants, fiber, and contains allicin that is proven to help lower the risk of heart attack and reduce cholesterol levels in the body.
18. Sweet potato
sweet potato is healthy food for the heart that is rich in vitamin C, calcium, and iron which are capable of reducing high blood pressure. Not only the contents, skin sweet potato also contains many nutrients that are good for Your heart health.
19. Type of grains
grains are good for heart health is the non-grain glutens, such as wheat and rice powder which is able to control the cholesterol levels in the body. Avoid refined grains that contain glutens because it can trigger the onset of heart disease and blockages of blood vessels.
20. Apple
Apples contain polyphenols contained in the Peel. That's why, you should eat an Apple without peeling parts of her skin. Polyphenols serves to ward off free radicals. In addition, Apples contain pectin which is capable of lowering levels of bad cholesterol. Based on a study, eating apples every day able to lower cholesterol levels (LDL) jahta by as much as 40%.
21. Orange
Orange is a source of pectin and flavonoids are able to lower blood pressure and reduce inflammation in the arteries. In addition, the content of vitamin C in it was able to prevent the occurrence of stroke. This fruit also contains hesperidin, namely chemical plants that increase blood flow to the heart.
22. Grapefruit
Based on studies of Grapefruit, grapefruit contains a lot of vitamin C can help prevent stroke and help lower cholesterol levels. However, if you are taking any medication, Viagra drug, and Statins, such as lipitor, you should not consume this fruit in the morning because it can cause side effects even poisoning.
23. Avocado
fruit is also entered into the list of healthy foods for the heart is the fruit of the avocado. These berries contain monounsaturated fats (good fats) which can help to lower blood cholesterol and cope with blood clotting.
24. Avocado oil
a study conducted by the National Institute of Cardiology in 2005 showing that avocado oil can overcome the hardening of blood vessels that can lead to the onset of heart disease. This natural oil is also believed to be the healthy food for the heart because it can modify the fatty acids that are present in the tissues around the heart of
25. olive oil
Besides olive oil avocado oil, olive oil is also not less efficacious for heart health. The benefits of olive oil is mediated by the content of unsaturated fat (good fat) and high in antioxidants to help get rid of the bad cholesterol in the arteries, so the heart become more healthy.
In addition to eating a variety of healthy food for the heart at the top, it is important to combine it with other healthy living patterns, such as exercise and stop smoking.
See also: 7 easy ways to prevent heart disease
In addition, limit the daily salt intake can also help keep the heart healthy and to avoid heart disease.
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