Healthy Foods for Healthy Hearts

Consuming healthy food for the heart and living a healthy lifestyle can prevent you from the risk of heart disease and reduce the risk of death from heart disease. This including avoiding fast food and instant. Fast food that is rich in bad cholesterol can increase the risk of blood vessel blockages that can lead to heart attacks.

To avoid the risk of heart disease, you need to apply a healthy lifestyle, such as eating healthy food, regular exercise, and not smoking. This can reduce the risk of heart disease by 82 percent. People aged 70-90 years who usually live healthy can also reduce the risk of death from heart disease by 66 percent.

To nourish the heart and help it work strongly, phytonutrients found in vegetables and fruits can be beneficial. This compound helps the body work properly. Here are some foods that contain phytonutrients.


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

Whole Grains

Eating whole grains such as wheat, brown rice, or corn as the main source of carbohydrates, can reduce the risk of various diseases, such as heart disease, diabetes, certain types of cancer, and obesity. This is because these grains contain protein, fiber, antioxidants, B vitamins and minerals. The mineral in question is iron, zinc, and magnesium.


Eating 1-2 apples per day is believed to reduce the risk of heart disease. 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.


Grapes are useful for preventing heart disease and 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, strawberries, raspberries, and blackberries can be used as healthy snacks. Berries that 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 results of the study, those who drank more than five cups of green tea a day had a 25 percent lower risk of dying from heart attacks and strokes. However, be careful in consuming green tea. Drinking more than five cups of green tea every day can increase your risk of developing kidney stones. Therefore, if you consume lots of green tea, also consume lots of water to avoid dehydration and keep the urinary system smooth.


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

In addition to eating healthy foods for the heart, you should limit salt intake to no more than 5-6 grams per day, equivalent to 2000-2400 mg of sodium per day. Whereas for people who have a risk of heart disease, 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 strong to pump blood throughout the body properly.

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