Heart disease is one of the highest causes of death in Indonesia. Not only attacking the elderly, heart disease can also attack the productive age and become the highest cause of death in women.
Living a healthy lifestyle and eating nutritious foods is one way to reduce the risk of heart disease. Quoted from several sources, the following foods are good for maintaining heart health:
Asparagus is rich in folate which can help prevent the formation of an amino acid called homocysteine in the body. High homocysteine levels can lead to an increased risk of heart conditions such as coronary artery disease and stroke.
Fish that are high in omega-3s such as salmon and tuna can help lower the risk of heart disease. Not only that, people with heart disease are also advised to eat fish rich in omega 3 to reduce the risk of abnormal heartbeats and slow the growth of plaque in the arteries.
Liver is a nutrient-dense food such as folic acid, iron, and zinc that increases blood hemoglobin levels and helps maintain a healthy heart.
Tomatoes have many nutrients that the heart needs such as fiber, potassium, vitamin C, folate, and choline. Experts say that increasing potassium intake can help lower the risk of heart disease.
Avocados are a source of unsaturated fats which have been linked to lower cholesterol levels and a lower risk of heart disease.
Avocados are also rich in potassium which is important for heart health. In fact, just one avocado supplies 975 milligrams of potassium, or about 28 percent of the amount your body needs in a day.
Walnuts are a great source of fiber and micronutrients like magnesium which help protect against heart disease. Several studies have found that eating nuts like walnuts regularly is associated with a lower risk of heart disease.
Peas contain resistant starch which is not digested but is fermented by the good bacteria in the body. Eating legumes has also been linked to lowering blood pressure and inflammation, both of which are risk factors for heart disease.
Edamame is rich in fiber, antioxidants, and isoflavones, a type of flavonoid that can help lower cholesterol levels and improve heart health.
One study showed that incorporating 30 grams of soy protein per day could increase blood lipids thereby reducing the risk of cardiovascular disease.
- Green Tea
Green tea is rich in polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation, and protect heart health.
- Green Leaf Vegetables
Green leafy vegetables such as kale, spinach, and mustard greens contain lots of vitamins, minerals, and antioxidants. The content in green vegetables can help reduce the risk of heart disease.
Not only that, green vegetables are also high in nitrates, which have been shown to reduce blood pressure, reduce arterial stiffness, and improve the function of the cells that line blood vessels.
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