Heart disease can gradually get worse if it is not accompanied by lifestyle changes and eating a heart-healthy diet. Unhealthy foods can cause plaque buildup in the arteries thereby reducing blood flow to the heart.
This reduction in blood flow will trigger symptoms of heart disease such as chest pain and shortness of breath. If left untreated, this condition can lead to a heart attack or sudden cardiac arrest which can be life-threatening.
Then, what foods are healthy for the heart? Let’s see the complete list along with the foods that are taboo in the following article.
Not only for heart disease patients, this food is also very good for MIKA Friends who are indeed planning to change their lifestyle to become healthier.
Also read: Beware of coronary heart disease, here are 10 ways to prevent it
Principles of food consumed by heart disease patients
Before knowing what foods are healthy for the heart and what are the taboos, it is better for MIKA Friends to know in advance what the rules and principles of a good diet are for the heart.
According to the Ministry of Health, the principles of good food consumption for heart patients are as follows:
Limiting the use of salt, especially if you have a history of high blood pressure (hypertension)
For people who are overweight or obese, the number of staple foods as a source of carbohydrate should be reduced. Examples of carbohydrate sources are rice, bread, noodles, potatoes, vermicelli, biscuits, flour, sugar and so on.
Limit fatty foods. We recommend that you choose meat that looks fat, fresh fish, chicken, and so on.
Eat less high-calorie, high-sodium foods, such as processed, processed or fast food.
Cut down on vegetables that contain gas, such as cabbage, radishes, young jackfruit, and the like.
Choose foods that are easy to digest and not stimulating.
Drink less coffee and alcohol.
Should not use chili and spices that stimulate when cooking.
In addition, you are also advised to control the portion size of the meal so as not to overdo it and to maintain an ideal body weight.
List of healthy foods for the heart
For MIKA’s friends who do suffer from heart disease patients or really want to maintain heart health, let’s look at the following foods that are good for the heart:
Fruits and vegetables
There are many choices of fruit and vegetables that are good for the heart.
In addition to antioxidants, fruits and vegetables are also good sources of fiber, so they are very important for heart health.
Choose green leafy vegetables such as spinach, kale, and mustard greens. This vegetable is famous for its wealth of vitamins, minerals, a source of vitamin K, and antioxidants that are good for the heart.
For fruits that are good for the heart are tomatoes, strawberries, blueberries, or raspberries, oranges, melons, and papayas.
Fatty fish
The next food for heart health is fatty fish. This fish contains omega-3 fatty acids, which have anti-inflammatory properties that are very good for the heart. Types of fatty fish that are rich in omega-3 fatty acids include:
Salmon
Mackerel
Mackerel
Harring
Trout
Sardine
Tuna
Whole grains
You can include whole wheat bread, pasta, and rice as part of a heart-healthy diet.
Recommended types of nuts and seeds include:
Nuts, including walnuts, almonds, Brazil nuts, hazelnuts, pecans, and cashews.
Seeds, including sunflower seeds, pumpkin seeds, flax seeds, flax seeds, and chia seeds.
Legumes, including lentils, black beans, kidney beans, adzuki beans, and fava beans.
Whole grains can help protect against cardiovascular disease and are nutritious. However, nuts and seeds are very energy-dense foods so they must match the required calorie intake.
Healthy fat
If you have coronary heart disease, you should avoid fat.
Some foods that contain healthy fats include:
Olive oil
canola oil
Avocado
Cholesterol lowering margarine
Fat-free or low-fat dairy products found in yogurt, sour cream, and cheese.
dark chocolate
This content can help improve heart health. In fact, several studies have shown that eating chocolate can lower the risk of heart disease.
MIKA’s friends can consume chocolate in moderate amounts or under 6 servings a week, to reduce the risk of coronary heart disease, stroke, and diabetes.
However, chocolate can be high in sugar and calories, which can take away its properties so make sure you only choose high-quality dark chocolate with at least 70% cocoa content.
Garlic
Garlic has long been used as a natural medicine to treat various diseases. Garlic can help improve heart health because it has a compound called allicin, which is believed to have many therapeutic effects.
In one study, taking garlic extract in doses of 600-1,500 mg daily for 24 weeks, was found to be as effective as a common prescription drug for reducing blood pressure.
According to Healthline, there are also studies that have found that garlic can lower total cholesterol by an average of 17 mg/dL and LDL (bad) cholesterol by 9 mg/dL in those with high cholesterol.
Other studies have found that garlic extract can inhibit platelet buildup, which can reduce the risk of blood clots and stroke.
How to eat garlic for health is to eat it raw, or crush it and let it sit for a few minutes before cooking to support the formation of allicin.
Green tea
If Friends of MIKA are looking for a drink that is healthy and good for the heart, then green tea is the choice. Green tea has been linked to a number of health benefits, from increased fat burning to improved insulin sensitivity.
In addition, tea also contains polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation, and protect heart health.