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Eating healthy foods for the heart and doing a healthy lifestyle can make us avoid the risk of heart disease, and will reduce the risk of death from heart disease. In addition to consuming a variety of healthy foods for the heart, you must also avoid ready-to-eat foods and instant foods. Fast food containing a lot of bad cholesterol can increase the risk of blockages in your blood vessels which can eventually cause a heart attack.

To avoid the risk of heart attack, we need to adopt a healthy lifestyle, such as regular exercise, eating healthy foods, and not smoking. This can reduce your risk of heart disease by 82%. People aged 70-90 years who are accustomed to living healthy, from research can reduce the risk of death from heart disease by 66%.

Healthy Food Group

One of the healthy lifestyles that we can live is to eat healthy foods for the heart. What are the foods in question? To nourish our heart and help it work strong. Phytonutrients found in vegetables and fruits are very useful. This compound will help protect plants from fungi, germs, and pests. For humans, these phytonutrients can help the body work better.


Here are some foods that contain phytonutrients.

• Peanuts
Eat lots of beans, like red beans, just three cups a week. Besides being rich in phytonutrients that are good for our heart, nuts also contain fiber and water which makes us feel full faster. This will prevent us from consuming more food and calories. Nuts are also rich in antioxidants which play a role in preventing cell damage due to exposure to free radicals which are allegedly the cause of cancer, Parkinson's disease, and Alzheimer's.

• Whole grains
Consuming whole grains such as brown rice, wheat, or corn as a source of carbohydrates, can reduce the risk of many diseases, such as diabetes, heart disease, certain types of cancer, and obesity. Because these grains contain a lot of antioxidants, protein, fiber, vitamin B and minerals. The minerals contained in it are iron, zinc, and magnesium.

• Apple
Eating 1-2 apples every day is believed to reduce the risk of heart disease. Apples are very effective in reducing bad cholesterol in our body and will help regulate our body's blood sugar. This is because of the content of phytonutrients, apples also contain other compounds that are very good for the heart, namely epicatechin. This substance is a compound that is very rich in antioxidants and can help reduce your blood pressure.

• Garlic
Garlic does not affect the increase in blood pressure, so it is often consumed. Garlic can also replace the function of salt as a savory flavor enhancer in food. Garlic is good for our heart health, because if we consume more salt, the higher the risk of developing high blood pressure. This can cause heart disease and stroke.

• Wine
The benefits of grapes can potentially prevent heart disease and hypertension. Because grapes contain lots of fiber and flavonoids which are good for preventing damage to our heart.

• Berries
The variety of berries such as raspberries, blueberries, strawberries, and blackberries can be used as a healthy snack. Berries that contain lots of fiber and antioxidants are thought to reduce the chance of a heart attack. Sweetness in berries also does not trigger diabetes. However, research on the effects of berries on protecting heart health still needs further study.

• Green tea
From the results of the study, those who drank more than five cups of green tea in a day only had a risk of around 25% lower experiencing death from a heart attack and stroke. However, you must be careful when consuming this green tea. If you drink more than five cups of green tea every day can increase the risk of kidney stone disease. Therefore, when you consume a lot of green tea, you should also drink water to avoid dehydration and keep the urinary system smooth.

Besides you have to eat healthy foods for the heart, you also have to limit salt intake to no more than 5-6 grams per day, equivalent to 2000-2400 mg of sodium per day. Whereas for people at risk for heart disease, maximum sodium consumption is 1,500 mg per day. You also have to exercise regularly and not smoke so that the body is healthy and the heart is always strong to pump blood throughout your body properly.
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