You can reduce the risk of heart disease with a healthy diet. To minimize the risk of the disease, all you need is a healthy lifestyle and proper diet for heart health. Four major risk factors for heart disease are smoking, high cholesterol, high blood pressure, and less physically active. However, excess weight (overweight), diabetes, alcoholic beverages, and a diet that contains a lot of salt, can also increase the risk of heart disease.
Here are the diet guidelines for healthy heart:
1. Prevention of heart disease through diet can be done by limiting dietary fat intake below 30% of total daily calories and saturated fats and trans fats not more than 10% of total calories. Types of fats rich in omega 3 and 6 should be prioritized. The recommended foods include fish, vegetables, fruits, low fat dairy products, whole grains, flaxseed, nuts, canola oil, and soybean oil.
2. Try to consume enough fiber, both soluble fiber and insoluble fiber. fibers are often found in complex carbohydrates such as whole grains. whereas soluble fiber such as pectin much on oats and fruits and vegetables. soluble fiber the body needs to improve blood lipid levels and maintain normal blood pressure with vitamins and minerals contained in it. Additional 5-10 grams of soluble fiber per day will reduce the levels of LDL-cholesterol by about 5%.
3. You also have to stop the excessive consumption of alcohol. Alcohol consumption of more than 3 cups / day will increase blood pressure, heart muscle damage, increased risk of stroke, it also affects the function of other organs in the body.
4. In addition, folic acid, vitamin B6 and vitamin B12 can lower homocysteine levels, reducing the risk of heart disease. folic acid often found in asparagus, beef liver, beans, spinach, cereals and beets. Vitamin B6 much on bananas, sweet potatoes, potatoes, chicken breast, spinach. While vitamin B12 is found in chicken liver, sardines, tuna, cheese and sirloin steak.
5. You also need enough antioxidants like vitamin a, b, c, e, Zn, se, and lycopene. antioxidants needed to prevent the oxidation of LDL-cholesterol by free radicals derived from pollutants around us such as cigarette smoke, car fumes, and others. Raw foods are rich in antioxidants, especially found in vegetables and fruits. therefore, recommended fruit and vegetable consumption as much as 5 to 6 servings a day.
6. Diet can also be done by limiting the use of simplex carbohydrates, such as white sugar, brown sugar, and the other 10% a day. Factors other nutrients, such as soy products, phitostanol and phitosterol also capable of lowering cholesterol levels around 7-10%. phitostanol and phitosterol often found in corn, olive oil and oats.
Finally, the amount of food consumed should be adapted to needs of the body to avoid excess calories will promote overweight and obesity that will increase your risk of heart disease.