8 Eating Habits For A Healthy Heart In An Affordable Way

Eating For Heart Health – Keeping your heart healthy doesn’t have to be expensive food. By doing these healthy eating habits, your heart health will be maintained.

Eating Habits for Heart Health

There is a connection eating habits lifestyle and effects on the heart. Choosing the right food is one way to maintain a healthy heart. There are several important foods for heart health and are very easy to get around you. Healthy eating habits by consuming affordable foods below can help the heart stay healthy

eating habits for healthy heart

1. Whole grain – Dietary Fiber

Whole grain has a fiber that is very important to reduce LDL cholesterol which plays a role in the cause of heart disease. It consists of several nutrient-rich parts including germ, bran, endosperm. Sources of whole grains are in the form of whole wheat oats, quinoa, barley, rye.

In addition to dietary fiber, whole grains are rich in thiamin, riboflavin, folate, niacin, magnesium, iron, and selenium. All of this is very important in the formation of new cells, carrying oxygen in the blood to maintain the body’s immune system and thyroid regulation.

2. Fatty Fish – Omega-3

The eating habits of fatty fish such as salmon, tuna, sardines, mackerel are very helpful in maintaining heart health due to the content of omega-3 fatty acids. This is also one of the highest-protein breakfast foods you should consume regularly.

One study that the habit of eating salmon three times a week for eight weeks lowers diastolic blood pressure.

Omega-3 fatty acids are unsaturated fatty acids that reduce inflammation in the body which can damage the blood vessels and result in heart disease and stroke.

3. Olive Oil – Monounsaturated Fatty Acid

Olive oil contains many monounsaturated fatty acids which are known to have good effects on heart health. Own olive oil is obtained from the extraction of olive plant fruit.

Olive oil also contains many antioxidants which are biologically active in reducing the risk of chronic diseases and help protect blood cholesterol against oxidation. Consume olive oil as a cooking ingredient or add it as a spice to the sauce.

4. Green Tea – Polyphenols + Catechins

Green tea is known as polyphenols and catechins which are antioxidants as a deterrent to cell damage, reduce inflammation and protect your heart health.

From many studies mentioning the more intake of green tea catechins, it can reduce LDL levels and total cholesterol, even reduce systolic and diastolic blood pressure.

In green tea, there are molecules can prevent the formation of plaque in the arteries. These plaques that contribute to poor heart health.

5. Berries – Anti Oxidant

The types of berries are known to contain many antioxidants that fight the process of oxidation and inflammation which results in heart disease. Berries include blueberries, strawberries, raspberries, and blackberries.

Blueberries have substances that can help dilate arteries that can make blood flow more smoothly. Other ingredients are low fat, many saturated fats and many contain fiber and vitamin C, this is associated with a lower risk of a heart attack. You can eat this food an unlimited amount without the worry of gain weight.

6. Avocado – Monounsaturated Fat

Avocados contain a lot of monounsaturated fat, antioxidants and cholesterol, types of vitamins, minerals and dietary fiber.

This content is very important in reducing LDL levels which means it also lowers the risk of heart disease. The amount of potassium in avocados can also reduce blood pressure significantly.

7. Almond – Monounsaturated Fat

Almonds contain high levels of unsaturated fat which is very good for heart health by increasing serotonin levels so that it helps sleep well at night.

Almonds contain high levels of unsaturated fat which is very good for heart health by increasing serotonin levels so that it helps sleep well at night.

The high content of vitamin E also helps fight infections and the immune system. Eating almonds also help increase HDL cholesterol, which means reducing plaque formation and improving blood flow.

8. Garlic

Since long time ago, garlic is known from research to reduce the risk of heart disease including atherosclerosis, cholesterol and blood pressure. Consuming garlic regularly can reduce blood pressure.

That is a simple healthy eating habit for heart health that must be done routinely. Where each type of food mentioned above is easily obtained and consumed.

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