Heart disease is one of the non-communicable diseases that causes the largest death in the world. The main factor of heart disease is the existence of unhealthy lifestyle changes. To maintain a healthy heart, you need to adopt a healthy lifestyle by eating a balanced nutritious diet, exercising regularly, getting enough rest, and regularly checking your health. For this reason, it is very important to eat heart-healthy foods that contain phytonutrient compounds commonly found in vegetables and fruit. These compounds function to help the body work properly. The following are nutritious foods to maintain heart health:
1. Whole Grains
Whole grains such as brown rice, corn, and wheat are the main sources of carbohydrates that are beneficial for lowering the risk of heart disease and other diseases. These seeds contain protein, fiber, antioxidants, B vitamins, iron, zinc, and magnesium. If you are used to eating white rice, try replacing it with brown rice which is healthier because it contains low calories and can reduce bad cholesterol levels in the body which is the main cause of heart disease.
Nuts have a high content of phytonutrients. Eating nuts makes you less hungry because they are rich in fiber and water. In addition, nuts also contain antioxidants that can help prevent cell damage due to free radicals. One type of nuts that you can choose includes walnuts because they can lower bad cholesterol levels so they are good for consumption to maintain heart health.
Many benefits are obtained by eating bananas, including as a source of energy that you can get when you are exercising. In addition, bananas can also help prevent heart disease because they contain a source of potassium, an important mineral needed by the body. Bananas can be eaten directly or made into a healthy snack by processing them properly such as making oatmeal toppings. Avoid bananas that are served fried because the nutrients contained therein will be lost and saturated fat levels will increase so that it can cause cholesterol and risk heart disease.
Salmon is a type of fish that contains good nutrition, in which it is rich in omega-3, vitamin B12, and other nutrients that are good for the body. Omega-3 is a healthy fat that is useful for reducing heart rhythm disturbances and can lower blood pressure so it has a big role in heart health.
To maintain a healthy heart, you must keep your blood pressure from getting too high by limiting salt intake which can trigger blood pressure to increase. The use of garlic can be used as a solution to replace natural salt because it can add a savory taste to food. Currently, many people consume garlic like a snack because it is believed to be good for health.