Healthy Foods for Heart, What You Need to Consume

The heart is a very vital organ for the body. The role of the heart is to pump blood that is rich in oxygen content from the lungs to the rest of the body and transport back metabolic waste in the form of carbon dioxide. For that you must know what is healthy foods for heart.

However, sometimes the performance of the heart can be constrained by various things, such as decreased performance due to age, there is a fat blockage that hinders the performance of the heart.

Or other conditions that hinder the performance of the heart. For that, we need to consume healthy foods for heart so that the heart gets its nutrients.

Healthy Foods For Heart

You need to know that heart disease is one of the diseases that contributes the most death rates. Heart disease is the number 1 cause of death in the world. This is reinforced by a study published by the Journal of the American College of Cardiology on December 9, 2019.

Well this time the admin will discuss a list of healthy foods for heart that need to be consumed so that heart health is maintained. Anything, these include:

1. Tuna

The first healthy foods for heart is tuna. Tuna is a food that is known to be rich in omega 3 content. Omega 3 is a substance that is healthy for a swollen heart because it can reduce inflammation that occurs in blood vessels.

Omega 3 which is part of unsaturated fatty acids has the benefit of reducing blood pressure, reducing triglycerides, normalizing the heart rate and preventing blood clots. To get the maximum benefit from consuming tuna.

You can choose to eat tuna that is bred in ponds not in the sea because usually tuna that comes from the sea directly has a very high mercury content. You can consume tuna with a dose of 2 servings or the equivalent of 150 grams of fish per week

2. Black Beans

Black beans are healthy foods for heart that contain high fiber, antioxidants and anti-inflammatory compounds that have been shown to reduce high cholesterol levels in the blood. In addition, black beans also contain folate, potassium, and vitamin B6.

And the content of other good substances that can be a solution for the treatment of heart disease. Black beans can be processed into various types of food. One of the processed foods from black beans that we often consume is soy sauce.

3. Olive Oil

The benefits of olive oil need not be doubted because it has been tested and proven to have many benefits that are good for the body. No wonder olive oil is included in the list of healthy foods for heart and stomach.

Consuming one tablespoon of olive oil regularly every day is believed to provide health benefits for heart, digestion, bones and stabilize blood sugar levels.

4. Salmon

Almost the same as tuna, salmon is also known as one of the side dishes that are good for heart sufferers. Salmon has good fat content. In one serving of salmon the size of 100 grams has a lot of nutrients.

Namely the content of 22 to 25 grams of good protein, B vitamins or thiamin and calories which are a source of energy for the body. With these contents, salmon is one of the healthy foods for heart.

5. Healthy foods for heart From Almonds

Almonds are a good snack for heart patients. These nuts have content that can maintain heart health. Substances contained in almonds include good omega 3 fatty acids, unsaturated fats, vitamin E, fiber, l'arginine and stanols.

Almost about 80% of the content of almonds is fat, but it is a good and healthy fat that the body needs. The content of good substances in almonds makes almonds one of the recommendations for healthy foods for heart.

6. Edamame

One food that is known to be good for the heart is edamame. Edamame is a legume that is rich in vegetable protein. Edamame contains compounds that can reduce the severity of heart disease

By increasing blood volume, oxidizing triglycerides and high cholesterol in the blood. This is what makes edamame beans recommended as a healthy foods for heart disease. In addition, edamame beans also contain healthy fiber and vitamin K which is good for the blood.

7. Walnuts

Similar to almonds, walnuts can also be a alternative healthy foods for heart. Walnuts have a content that is not much different from almonds. Walnuts can control and reduce bad cholesterol levels that enter the body, reduce inflammation and blood clots.

In blood vessels and are very good for preventing and inhibiting plaque in the heart arteries. With a myriad of benefits, many people sometimes forget to measure the amount of walnuts that enter the body.

Walnuts, is a healthy foods for heart, but you should not consume excessive walnuts, limit the consumption of walnuts to a maximum of 600 grams per month.

8. Sweet Potato

Next up is the sweet potato. Snacks that are easy to find and can be processed into various types of food are in fact also known to be good for the body and are included in the recommended range of healthy foods for heart and stomach.

Sweet potatoes have various contents that are good for the heart, such as vitamin B6 and thiamin which are nutrients that play a role in making the heart work optimally and filtering bad chemicals that flow in the blood.

9. Tofu

Tofu is included in the category of healthy foods for heart that are nutritious for a healthy heart. The basic ingredient for making tofu is soybeans. Soybeans are one of the beans that have a high protein content and are most often consumed by humans.

Because getting it is quite easy, the price of tofu is relatively cheap and can be processed into various types of processed foods. This makes tofu made from soybeans a prima donna food. Tofu can also be processed into various types of delicious and nutritious food.

10. Healthy foods for heart From Barley

Barley which is one of the healthy foods for heart from processed wheat which has a nutty taste and chewy texture is also very good for heart health.

Barley is a whole grain that is very high in fiber, as well as manganese and selenium. There is also an antioxidant content which is one of the content of healthy foods for heart to reduce the risk of cancer and heart disease.

11. Oatmeal

Another healthy foods for heart that has been tested and proven to have good benefits for heart is oatmeal. Oatmeal is a food made from oat seeds from the oat plant with the Latin Avena Sativa.

Oats, which are among the healthiest grains in the world, contain fiber, vitamins, antioxidants and are gluten free. High fiber in oats is very good for absorbing high cholesterol in the blood and preventing the formation of plaque in the arteries.

12. Flaxseed

Another type of grain that is included in the recommendations for healthy foods for heart is flaxseed. Flaxseeds are a high source of fiber, which comes from a plant called flax.

Flaxseeds are often used as additional toppings for foods such as yogurt, oatmeal, drinks, ice cream and so on. Flaxseed contains alpha-linolenic acid, phytosterols, lignans and is high in fiber.

13. Low Fat Yogurt

The results of a study published in the American Journal of Hypertension in 2018 stated that yogurt is the best healthy foods for heart disease. Yogurt, which is a fermented product from milk, has been shown to be able to reduce hypertension.

Hypertension is a risk factor for heart disease. If you want to get the maximum benefits from yogurt, you can choose to consume low-fat yogurt. And, don't overdo it with healthy foods for heart from this yogurt.

14. Orange

In addition to whole grains, there are also fruits that are good for the heart. The first fruit on the list of healthy foods for heart is oranges. Oranges are one of the best immune-boosting fruits because they contain high levels of Vitamin C, vitamin B1, potassium and folate. This content is certainly very good for preventing and reducing the risk of heart disease.

15. Healthy foods for heart of cherries

Another fruit that is on the list of fruits and healthy foods for heart. Cherries are rich in antioxidants such as carotenoids, vitamin C, polyphenols, and fiber. The content in cherries is what plays a role in maintaining the elasticity of the heart.

And prevent the heart from clogging plaque, so the heart can work optimally. To consume cherries, you can eat them directly or process them into juice. This cherry juice is a healthy drink for the health of the body, especially the heart.

16. Avocado

In addition to cherries, avocados are often consumed as avocado juice is also a drink and healthy foods for heart. Avocado can lower triglycerides, LDL and high cholesterol in the body. Avocado contains B vitamins, vitamin C, vitamin K, potassium, copper and fat.

17. Green Leafy Vegetables

It's no secret that green leafy vegetables are an excellent source of nutrients for the body, including for heart. There are many choices of vegetables for heart health, such as kale, pakcoy, broccoli, spinach and other green leafy vegetables.

In general, green leafy vegetables are healthy foods for heart, because they are high in vitamin E, vitamin C, calcium, potassium, folate and other nutrients. This content will make your heart maintained and avoid the risk of heart disease.

18. Garlic

Garlic contains various substances that are efficacious to prevent heart disease. Garlic contains B vitamins, vitamin C, vitamin B6, iron, phosphorus, calcium and selenium. Because it is a healthy foods for heart, garlic is also very good for maintaining lung health.

19. Tomato

Tomatoes are one of the vegetables and heart-healthy foods that are good for consumption for people with weak hearts. With carotenoids, gamma-aminobutyric acid, vitamin A and calcium, tomatoes are able to catalyze triglycerides, lower LDL or bad cholesterol levels and improve blood pressure.

20. Healthy foods for heart From Chocolate

Chocolate is one food that is a scourge for some people. Though chocolate is one of the healthy foods for heart. This has been proven by a study published in the British Medical Journal.

This study proves that chocolate consumption can reduce the risk of heart disease by up to 11% and prevent premature death for heart patients by up to 25%. In addition, eating chocolate was also found to reduce the risk of stroke by up to 23%.

This is because chocolate contains flavonoids. Flavonoids act as antioxidants that function to prevent blood clots, lower blood pressure, improve blood flow, and are anti-inflammatory.

Well, those are some lists of healthy foods for heart that are very good for consumption to maintain heart health. But keep in mind, even though the above foods are good for the heart, you need to limit their consumption. Don't overdo it because something in excess is not good.

If consumed in excess, these healthy foods for heart can actually trigger other diseases that are also dangerous for the body. In addition, maintaining heart health can be done by buying health insurance products that function as protection. Thus, I hope this article is useful, thank you.