9 Healthy Foods for the Heart for Daily Consumption

The heart is one of the organs that has a vital function in the body. Therefore, heart health must be maintained, one of which is by providing a balanced intake of nutrients. A healthy diet will make the body's organs function optimally. Natural compounds that are good for the heart are phytonutrients, which are usually found in vegetables and fruits.

Healthy food for the heart is food that contains a lot of flavonoids, phytonutrients, fiber, antioxidants, and omega-3. Not all foods that are good for the heart come from fruits and vegetables. Here are various foods that you can consume to maintain heart health.

Apple

In addition to the popular slogan “an apple a day keeps the doctor away,” this fresh fruit can also reduce bad cholesterol in the body. This will keep the body away from the risk of heart disease. Not only that, apples also contain epicatechin, an antioxidant that helps lower high blood pressure.

Berries

Fruit snacks like strawberries, blueberries, raspberries, and blackberries are also considered good for heart health. The fiber and antioxidant content in berries can have a positive effect in reducing the risk of heart attacks. Therefore, berries are recommended as snacks or healthy breakfast complements.

Avocado

The unsaturated fats found in avocados also play a role in maintaining bad cholesterol levels in the body. Therefore, consuming avocados can also lower the risk of heart disease. Avocados also contain potassium, which can support the heart's performance to function optimally.

Tomato

The best way to get nutrients from tomatoes is to eat them raw. Nutrients like lycopene and antioxidants play a role in eliminating the risk of excess cholesterol and plaque from the arteries.

Brown rice

To maintain a healthy heart condition, you need to keep LDL levels in the body in check. One of the easiest ways to control this is by consuming brown rice, which is high in fiber. You can also look for other whole grains like whole wheat and quinoa.

Garlic

This food ingredient is one of the main spices that also has important benefits for the body. You can also use garlic as a topping on various types of food such as boiled noodles, soups, stir-fries, and even roasted meat. Besides its delicious aroma, garlic contains allicin compounds that are good for the heart.

Salmon

In addition to plant-based nutrients that contain fiber, you can also take advantage of animal nutrients from salmon for a balanced diet. The omega-3 fatty acids in salmon help maintain cholesterol stability, blood sugar, and systolic blood pressure.

Dark chocolate

Don't worry, there are still healthy snacks you can enjoy without feeling guilty. Dark chocolate can be a favorite snack to consume regularly. However, the cocoa content in chocolate should be at least 70 percent to keep the calorie and sugar levels in check. The antioxidants in dark chocolate can help maintain heart health.

Green tea

If you want to relax with family or friends, you can enjoy calming green tea. Besides its fragrant aroma, the polyphenols and catechins in green tea can prevent cell damage, reduce inflammation, and protect heart health.

So, you can start managing your food intake with various healthy nutrients to avoid the risk of heart disease. If consumed regularly, the heart will function optimally, keeping the body healthy.

Author: Rizkita Darajat