A heart healthy diet is the best food to eat for heart health. This is an important food for everyone who is over the age of 30, considering this is the age where a person has started to be susceptible to many types of diseases including heart-related diseases. So, one way to anticipate it is to like to eat healthy foods for the heart. Here, we will review at least the 25 best foods for the heart in this heart-healthy diet article.
Ok, our heart is like a machine that continues to work in providing good body functions. He must stay healthy and always in good shape in order to mobilize all other body parts in carrying out their functions. The trick is to provide the best fuel for the heart, which is meant here is nothing but healthy food for heart. So, when you eat, you have to choose your food, in order to help the heart’s performance. There are several foods that provide great benefits for the heart, so you must know what healthy foods are so that you can choose these foods. Want to know more, keep reading this article to the end.
We need to know that Americans are among the most vulnerable to heart disease. More than 1 person in 10 people is diagnosed with heart disease. Well, to reduce the risk of this dangerous disease, we must choose our healthy food every day, we should not eat carelessly such as junk food and nutrient-poor foods. Well, by choosing healthy foods we can reduce the risk of heart disease, including heart attack, coronary and stroke.
Here we will mention the 25 best foods to provide protection against the heart disease. These are foods that will nourish the heart and keep the heart rate normal, this is an effort to keep our bodies healthy to the maximum.
List of Foods for a Heart Healthy Diet
One of the benefits of salmon is to provide nutrition to the body by providing omega 3 fatty acids which are very good for heart health, especially in maintaining a stable heart rhythm. Foods rich in omega 3 are also useful for lowering triglycerides, preventing and slowing the growth of plaque in the arteries, and can lower high blood pressure. According to the American Heart Association, everyone consumes at least two servings of omega 3 rich foods each week, and one of the foods rich in omega 3 fatty acids is salmon. Each meal, you can consume as much as 3 ounces of cooked salmon.
Salmon is a healthy food and a favorite food of the rich. It contains many nutrients and salmon is also mentioned as a multipurpose food, it can be cooked in various recipes, still delicious on the tongue. You can grill salmon by putting a little sauce on it and adding a squeeze of lemon. Grilled salmon can also be included in your salad and this will increase the amount of your protein.
Farmed Vs. Wild Salmon
Which is best to eat, farmed salmon or wild salmon that lives freely in the rivers? Does the way salmon is farmed affect the omega 3 content? Salmon fish are now widely sold in shops, but most of them are raised by farmers but some are caught in the wild by some farmers.
Apparently, salmon that is raised in cages or in fish farms such as ponds tends to contain more omega 3 fatty acids. However, this fish also contains a lot of total fat. But not too worrying because this amount is still half the amount of saturated fat in one serving of flank steak (with the same amount)
2. Oatmeal as Heart Healthy Diet
Oatmeal is also a heart healthy food, it is good for breakfast and includes foods that are also rich in omega 3 fatty acids. However, this food has another side of excellence, oatmeal is a fiber rich food and it is highly praised as a fiber store. One cup of oatmeal is said to contain 4 grams of fiber. In addition to fiber, oatmeal also contains other nutrients such as potassium, magnesium, and is rich in iron which is good for the formation of red blood cells. Well, because it is rich in iron, so it is also good to be used as a healthy food for the first trimester diet of pregnant women.
Oatmeal is rich in fiber so it is quite filling when consumed. To add flavor, you can add fruits in oatmeal such as berries, you can also consume them in the form of whole wheat cakes, fat-free whole wheat bread, or just mix whole wheat with turkey meat. It’s just a matter of taste and how to consume it, it’s up to you what way you want to consume oatmeal. There are many healthy oatmeal recipes that you can find on the internet.
3. Flaxseed (ground)
Furthermore, a good omega 3 rich food for a heart healthy diet is ground flaxseed. This healthy food is not only rich in soluble and insoluble fiber, but it is also rich in lignans, it has high plant estrogen and antioxidant qualities.
If you want to include flaxseeds in your food, you should grind them first, this will be easy to add to your favorite types of food. Sprinkle flaxseed in your breakfast meal, sprinkle it on top of yogurt, mix it into muffins and mix it in your smoothie. All will provide benefits for your heart. There are many types of breakfast foods that you can try with flaxseed. Take a look at any of the American breakfast foods and you can sprinkle them with your flaxseeds for added omega 3s, fiber and protein. Your breakfast will be healthier and become one of the foods for a healthy heart diet.
What About Flaxseed Oil?
Is flaxseed oil good for heart health too? Is it the same as olive oil which is also good for the heart?
Flaxseeds oil also contains omega 3 fatty acids, but this oil is said to be high in alpha-linolenic acid (ALA), so it is less effective at maintaining heart health. So, in converting it into omega 3, ALA needs a special enzyme, and an important enzyme is present in the human body but only in limited quantities. You can’t expect much from flaxseed oil to produce a lot of omega 3. So, at most sometimes only 15% of this flaxseed oil content will provide health benefits for the body. So, flaxseeds oil is not good for consumption if you want to provide heart nutrition. You should consume it in the form of whole seeds and not in the form of flaxseed oil.
What about olive oil, olive oil is good and has healthy fats that can even dissolve saturated fat in the body. In fact, pure olive oil is recommended to always be consumed to maintain heart health.
4. Black or Kidney Beans
Nuts are rich in soluble fiber, rich in B complex vitamins, niacin, magnesium, vitamins, calcium, and rich in omega 3. Any food rich in omega 3, is great for a healthy heart diet and can provide many general health benefits.
Beans are great as your daily healthy food. You can include beans in soups, stews or salads, they are all healthy, whether black beans or red kidney beans.
For the idea of consuming it, try adding black beans on top of whole wheat bread with the addition of mashed avocado. Also combine with corn kernels, onions, as a filling for peppers. If you have a cucumber salad, add canned kidney beans, fresh corn, peppers and add olive oil and apple cider vinegar. There are many recipes for kidney beans and black beans that you can get on the internet and you are free to be with your breakfast or dinner.
Walnut is a type of tree nut that is similar to almond, it contains many important nutrients for health. Among the nutritional content in Walnuts are vegetable omega 3s, magnesium, vitamin E, folate, fiber, heart-healthy fats such as monounsaturated and polyunsaturated fats and contain phytosterols.
Walnuts are also widely used as an addition to salads and they give your salad a crunch like you add almonds. For more taste, you can add muffins and pancakes. But there is also something you should be aware of, Walnuts are healthy for the heart, but they also contain calories and saturated fat, so they should be consumed in limited quantities or in moderation. One serving of Walnuts is one of your handful, and that fits to each person’s handful and it already contains 200 calories.
6. Brown Rice
Next, the food on the list of heart-healthy diets is Brown Rice. Among the content in Brown Rice is vitamin B complex, fiber and also contains magnesium.
Brown rice is a great addition to all of your dishes, even if you use it as a staple in place of white rice. You can microwave brown rice and add some vegetables. Also mix in some black beans, tofu and stir-fry, add to soups, and is quite tasty mixed in salads when cold. So, Brown Rice is a healthy food that is rich in fiber and contains many other nutrients that are good for heart health, high fiber will bind excess cholesterol and excrete it in the feces.
Tuna contains omega 3 fatty acids which are good for heart health. Indeed, the omega 3 content here is not as much as that obtained from salmon, but this is very beneficial for health. One serving of tuna contains half of the daily requirement of niacin. For those who have had a heart attack or have had a heart attack, consuming foods rich in omega 3 fatty acids can strengthen them and increase their potential for survival.
So, in addition to salmon, tuna is also one of the important foods in the list of heart-healthy diets. Salad using tuna is one of the filling foods and contributes a lot of omega 3.
8. Choosing Canned Tuna
Canned tuna is healthy? In America, canned tuna is a popular food there, but choosing canned tuna is something that is difficult and not many people know about. Among the popular types of tuna are white tuna, and light tuna. White tuna is made from albacore, while light tuna is made from small fish, usually from “skippers”. White tuna contains more omega 3 but is also high in mercury (contents that should be avoided including by pregnant women).
There is tuna that comes from oil and there is also that comes from water. Tuna that comes from water contains omega 3 is higher than the type of tuna that comes from oil. This is because omega 3 fats are mostly lost in oil.
9. Red Wine
The next food that is good for heart health is red wine. Why, this is due to the flavonoid content which in medical terms is called “ketakin”. The benefits of flavonoids are to maintain healthy blood vessels so that blood flow is always smooth and this is good for the heart. Resveratrol has been shown to have great benefits for protecting the heart.
So it’s wrong for you to consume a little red wine at dinner. However, if you are a Muslim, alcoholic wine is not halal to enjoy. For those of you who choose red wine, keep the dose, don’t drink too much. Alcoholic beverages are still a risk. Among the risks of drinking alcoholic beverages are: causing high blood pressure, obesity, stroke, breast cancer, can cause a car accident, even suicide. So, only drink a little according to your health needs.
Tofu is also a diet food for the heart, there are many important nutrients in tofu that have a role in heart health. These include folate, niacin, magnesium, calcium, and potassium.
Tofu is sometimes referred to as “bean curd”, this is because it is made from pressed soybean curd. Tofu is easy to cook and almost suitable to be combined with various foods.
You can consume tofu by grilling it after being thinly sliced, you can also add it to stir-fried vegetables, make a tofu sandwich, lettuce, and tomatoes on whole wheat bread. It’s also great as a substitute for meat in pasta. Tofu is a protein-rich food that is good for health and growth.
Don’t use processed tofu products
Tofu is indeed a healthy food and is included in the list of heart-protective foods, but the way we eat tofu sometimes becomes a problem, such as consuming processed tofu. Tofu is also widely used in high-calorie processed foods, this makes tofu unhealthy to eat. In fact, the FDA revoked the claims of several high-calorie tofu products in 2017. So, the processing of tofu also greatly affects the benefits.
11. Soy Milk
Soy milk is also included in a heart-healthy diet, this drink from soy contains isoflavones or flavonoids. Sleain that, soy milk also contains vitamin B complex, magnesium, calcium, folate, phytoestrogens, and potassium. The protein in plant-based milk such as soy milk is said to be good for lowering blood cholesterol.
For a healthy diet, combine some heart-healthy diet foods such as cereal with soy milk. You can make a breakfast meal with whole grain cereal mixed with soy milk. For a healthier option, try substituting cow’s milk or animal milk for soy milk in any recipe that uses animal milk.
More to see: Health Benefits of Sunflowers and Its Seeds
Carrots are root vegetables rich in carotene, orange vegetables are rich in beta-carotene, it also contains alpha and gamma carotene called carotenoids. Research has shown that high levels of beta-carotene have an influence on a lower risk of heart disease, and stroke.
Consuming carrots is very easy, baby carrots can be made as a healthy snack that is crunchy and nutritious. In addition to eating directly, you can also include it in salads, saute it along with bok choy, spinach or kale. There are also those who use grated carrots in many recipes, such as muffins, tomato sauce, or added to pasta.
Blueberries and other berries are healthy foods rich in nutrients such as beta carotene, lutein (a carotenoid), anthocyanins (flavonoids), polyphenols (ellagic acid), folate, vitamin C, fiber, potassium, magnesium and calcium.
You can consume blueberries as a snack, or use them in your cereal. There are also those who use blueberries as an addition to smoothies, use in low-fat yogurt or as a side dish in salad mixes. This nutrient-rich fruit is very useful for health, including good for our heart health.
Spinach is a healthy food that is rich in nutrients such as calcium, vitamin C, folate, fiber, potassium and vitamin E. This is an important ingredient or basic ingredient in making salads. You can use spinach leaves or salad as a substitute in sandwiches. Spinach is also often used in fruit smoothies.
You can also consume spinach by mixing it in pizza, omelettes, or using it in pasta dishes.
Fresh Spinach or Frozen?
Fresh spinach is better because it is richer in folic acid and folic acid is useful for heart health. While frozen spinach contains less folate. But there is a problem when spinach has been harvested for a long time and just arrived at your table not fresh anymore, this causes folate to also decrease. So spinach that is not fresh only contains a little flat and fresh frozen spinach also decreases in levels, but here frozen fresh spinach is better and richer in folate than spinach that is not fresh anymore (long harvested and wilted).
15. Sweet Potato
Sweet potatoes include healthy foods that meet the body’s nutrients. This food contains vitamin A and vitamin C. It is also a source of vitamin E and low in fat, other nutrients that can be found in sweet potatoes are folate, calcium, potassium, fiber and if you want to get more fiber you should eat with the skin.
Sweet potatoes are durable and you can store them in any way. Cooked in various ways is also delicious and delicious. You can make sweet potato noodles or baked sweet potatoes, they are all delicious and rich in fiber and many other nutrients. You can use a food processor and puree the sweet potatoes to make a creamy, creamy soup. Sweet potatoes are also delicious added to salads, crunchy texture and sweet taste.
Unlike sweet potatoes (although sweet potatoes are also healthy food, sweet potatoes are healthier). Sweet potatoes are rich in nutrients and fiber which are good for a heart healthy diet.
This is another nutrient-dense vegetable that is great for heart health. Among the nutritional content in these green vegetables are beta carotene, vitamin C, folate, calcium, fiber, potassium and vitamin E. The folate content is also good for protecting the heart. So, it is recommended to always include broccoli in your daily diet, preferably in a week you provide broccoli as your menu.
Broccoli is great added to soups, mixed with vegetable sauces, added to salads, grilled in olive oil and all broccoli recipes are delicious and rich in nutrients.
Asparagus, a green vegetable is unique and is rich in essential nutrients for the body. Among them contain beta-carotene, lutein, vitamin B complex, folate, and are rich in fiber.
This is a healthy food and very good for heart health, include asparagus in the list of heart healthy diets. The nutrient within will have an effect on heart health.
How to consume Asparagus
Asparagus can be grilled, made into juice, steamed briefly and sprinkled with balsamic vinegar. It is very beneficial for overall health.
18. Red Bell Peppers as Heart healthy diet food
Red bell is crunchy, tangy, and rich in nutrients for heart health. As a heart-healthy food, it contains nutrients such as beta carotene, lutein, B-complex vitamins, fiber, potassium, and folate. All these nutrients will help in providing protection to the heart.
Bell peppers are also delicious in salads, or you can steam them to eat with rice, or cut into pieces to eat raw. Roasting bell pepper also gives its own sensation, enjoy it while it’s still hot and add the sauce.
Choose bell pepper which is good as food for the heart, red color is the best because it is rich in beta carotene. Meanwhile, yellow bell pepper has almost no beta-carotene. So, it is very wrong to choose bell pepper so that its benefits are maximized.
In addition to bell peppers, an important food in a heart-healthy diet is oranges. This is a water-rich fruit, its nutrients are also very important such as antioxidants from beta-cryptoxanthin, carotenoids such as beta- and alpha-carotene and lutein, also contains nutrients such as flavones (flavonoids), vitamin C, folate, potassium, and fiber.
The best way to consume orange is to consume it as a whole fruit. You can pick them from the tree or buy oranges at the store and enjoy them while they are still fresh as a healthy snack.
Slices of orange can also be added in yogurt, this will give a rich taste to your yogurt. Adding it in salads will also give your salad a fresher aroma and taste, but it is best, as we said earlier, to eat the fruit whole.
20. Acorn Squash
Another heart-healthy food is Acorn Squash. It contains beta-carotene, lutein, vitamin B complex, vitamin C, calcium, folate, manganese, magnesium and fiber.
Acorn Squash is consumed in many ways, you can eat it by roasting Acorn Squash, this will be the most favorite food in winter. Consuming grilled Acorn Squash will warm your body. Cut it into two halves, remove the seeds and put the brown rice into the Acorn Squash cavity, and ready to bake, this is one of the healthy foods for heart health.
21. Tomatoes is Heart Healthy Diet
Tomato is an important vegetable in various cuisines, it not only gives a delicious taste to food but also as a source of nutrients for the body including very good for a healthy heart diet. Tomatoes are rich in beta-carotene, alpha-carotene, vitamin C, potassium, folate, fiber and rich in carotenoids such as lycopene and lutein.
Consuming tomatoes not only adds to stir-fry foods, but is great for adding to sandwiches, pizza, drinking as juice, or adding to salads. Fresh tomatoes will have more nutrients and are better eaten raw. If you are fond of fried rice, sliced tomatoes are also the right addition to be placed on top of fried rice.
One more food that is beneficial for heart health, this is Cantaloupe, a fruit that is a favorite of many people in the summer because it is juicy. Cantaloupe is also rich in nutrients that are essential in protecting heart health. This fruit contains alpha and beta-carotene and lutein (carotenoids), C vitamins, B-complex, folate, fiber and potassium.
How to consume Cantaloupe is very easy, just peel and cut or slice and enjoy as a healthy snack. You can also make a glass of juice in the summer and add it to salads or make a smoothie.
Papaya is a tropical fruit that is rich in nutrients and good for heart health. This fresh fruit contains nutrients such as beta-carotene, lutein, beta-cryptoxanthin, also contains the vitamins A and C that are good to your diet, along with folate, calcium, and potassium.
Consuming is to choose a papaya that is perfectly ripe, peel the skin and wash it clean, then cut into pieces and ready to eat. In addition to eating directly, there are also those who make papaya juice add a little milk, or by adding it to salads, for salads, papayas are better if they are not ripe.
24. Dark Chocolate
Chocolate is a food that contains resveratrol and cocoa phenols (flavonoids), the benefits are good in lowering high blood pressure.
It is better if you want to consume dark chocolate, choose one that contains 70% cocoa or more. But still you have to remember, that to get the benefits for health, consume in moderation is recommended. Even though chocolate is good for heart health, you should limit it because chocolate contains calories, sugar and fat.
Who doesn’t like tea, there are many teas there such as black tea, green tea and so on. Tea is a drink that contains catechins, flavonoids, and this is very useful for blood vessels, it also prevents the formation of blood clots. Green tea is one that is rich in nutrients, it contains anti-oxidants that are useful for fighting free radicals.
As a heart-healthy drink that is categorized in a heart-healthy diet, based on a long-term study of 6000 adult participants. Where the results found that adults who drink tea regularly (1-3 cups per day) have higher coronary calcium scores, which is good for heart health, preventing stroke, and various other heart problems.