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Here's a Variety of Healthy Foods for the Heart

Here's a Variety of Healthy Foods for the Heart

Eating healthy foods for the heart and leading a healthy lifestyle can keep you from heart disease and reduce the risk of dying. 

In addition to eating healthy foods for the heart, avoiding fast and instant food is no less critical. Fast food rich in bad cholesterol can increase the risk of blockage of blood vessels that can lead to a heart attack. 

To avoid the risk of heart disease, you need to adopt a healthy lifestyle, such as eating healthy foods, exercising regularly, and not smoking. This can reduce the risk of heart disease by up to 82 percent. People aged 70-90 years who used to live healthy can also reduce the risk of death from heart disease by 66 percent. 

Healthy Food Groups 

One healthy lifestyle you can live is eating healthy foods for the heart. So, what are the foods in question? 

To nourish the heart and help it work vigorously, the phytonutrient compounds found in vegetables and fruit can be beneficial. These compounds help protect plants from germs, fungi, and pests. As for humans, these compounds can help the body work properly. 


Eat up to three cups a week of nuts, such as kidney beans. Besides being rich in phytonutrients that are good for the heart, nuts are also rich in fiber and water, which makes you feel full quickly. This can prevent you from consuming more calories. In addition, nuts are also rich in antioxidants that play a role in preventing cell damage due to exposure to free radicals as a cause of cancer, Parkinson's disease, and Alzheimer's. 

Whole Grains 

Consuming whole grains such as wheat, brown rice, or corn as the primary source of carbohydrates can reduce the risk of various diseases, such as heart disease, diabetes, some cancers, and obesity. These grains contain protein, fiber, antioxidants, B vitamins, and minerals. The minerals in question are iron, zinc, and magnesium. 


Consuming 1-2 apples daily is believed to reduce the risk of heart disease. This is because apples effectively reduce bad cholesterol in the body and help regulate blood sugar. This is because, besides containing phytonutrients, apples also contain other compounds that are good for the heart, namely epicatechin. This substance is a compound that is rich in antioxidants and can help reduce blood pressure. 


Garlic is known not to affect blood pressure, so that it can be consumed frequently. Garlic can also replace salt to add a savory taste to food. This is good for heart health because the more salt consumption, the higher the risk of developing high blood pressure, which can trigger heart disease and stroke. 


The benefits of grapes are likely to prevent heart disease, hypertension, or high blood pressure. This is because grapes contain fiber and flavonoids that are good for preventing heart damage. 


Various berries, such as blueberries, goji berries, strawberries, raspberries, and blackberries, can be used as healthy snacks. Berries are rich in fiber, and antioxidants are thought to reduce the chance of a heart attack. In addition, the sweet taste in berries does not trigger diabetes. However, research on the effects of berries in protecting heart health still needs to be studied further. 

Green Tea 

Based on the study's results, those who drank more than five cups of green tea daily had a 25 percent lower risk of dying from heart attacks and strokes. However, be careful about consuming green tea. Drinking more than five cups of green tea daily can increase your risk of kidney stones. Therefore, if you consume a lot of green tea, increase your water consumption to avoid dehydration and keep your urinary system smooth. 

In addition to eating healthy foods for the heart, you should limit your salt intake to no more than 5-6 grams per day or the equivalent of 2000-2400 mg of sodium (sodium) per day. As for people who have a risk of heart disease, the maximum sodium consumption is 1,500 mg. You also need to exercise regularly and avoid smoking so that the body is healthy and the heart is always vital, pumping blood throughout the body properly.

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