EAT THIS!!!30 Beneficial Food for Take Good Care of Your Heart Health

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Food good for heart health, Do you want to have a healthy heart? The heart is an organ that is essential for living creatures. Cardiac function is to pump blood throughout the body and lungs. Heart controls blood flow through the circulatory system, distribute oxygen throughout the blood vessels, providing nutrients to all organs of the body, remove toxins in the body and converting carbon dioxide into oxygen to the body. If seen, the heart has a very big role for human life.

Criteria For Good Food for Heart Health

The heart is the organ most commonly affected by the disease. There are different types of heart disease and has become one of the leading causes of death in the world. The heart requires healthy food as a nutrient essential to all organs of the body.

The basis for choosing heart-healthy foods are as follows:

• Eat foods that have fat in small quantities. Besides heart also must be free of trans fat and cholesterol.
• Meal consisting of fruits, grains and vegetables.
• Foods that contain fiber.
• The food that does not contain much salt.
• The food and drinks that contain lots of sugar.
• Foods that contain omega -3.

Choosing foods that are healthy for the heart is not an easy thing to do. Many people do not understand and just pick the food for delicious and has an attractive color. Basically, the heart requires a wide range of important substances found on food.

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Here are substances from foods that are good for heart healthy:

• Phytosterols are one of the good type of cholesterol that works to reduce bad cholesterol content in the blood. Various foods that have high phytosterols are substances such as wheat, nuts, and seeds.This substance is used to increase blood flow in the heart. This substance is very important for people who have blood clotting problems, symptoms of a stroke, and other heart problems. Polyphenols are one type of antioxidant which has the function to provide protection to blood vessels, reduces the levels of LDL in the blood, and lowers blood pressure.
• Carotenoids are antioxidants that are most commonly found on vegetables and fruits. Types of carotenoids are good for the heart is alpha-carotene, beta-carotene, lutein, and lycopene.
• Omega-3. Omega-3 is a natural fat found in many different types of fish such as salmon. This substance is needed by the heart to form the body's immune system, protects the cardiovascular system, and reduce the risk of blood clots. Even omega-3 also has a function to protect the blood of cholesterol, increase good cholesterol in the blood, the arterial duct cleaning of plaque, lowering blood pressure and as an anti-inflammatory.
• Vitamin C and Vitamin E. This vitamin Two kinds serves to protect body cells from the effects of free radicals that enter the body, helps normalize blood pressure, and cholesterol in the blood.
• Vitamin B complex. Vitamin B 12 serves to protect the blood clotting, helps prevent hardening of the blood vessels and increase levels of HDL in the blood.

There are different types of heart-healthy foods that we can consume every day. The following is a list of 30 foods that are healthy for the heart.

Salmon Benefits for Heart Health

Salmon has a lot of substance content of omega-3. Besides salmon also contains protein highly beneficial to maintain health. Each 3-ounce salmon meat containing fat between 5 to 11 grams and 700 to 1,800 milligrams of omega-3. Besides salmon also has a lot of vitamins and minerals.

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Almond Nut Benefits for Heart

Almonds are loaded with vitamin E, calcium, potassium and magnesium. Besides almonds also contain fiber and protein that is high enough. In 23 grains of almonds contains about 1 gram of saturated fat and cholesterol, and 13 grams of unsaturated fat that is very good for heart health. Besides almonds also have a source of protein, calcium, riboflavin, niacin and fiber. Consuming 1 ounce of almonds a day can lower the risk of heart disease. Almond will destroy the bad cholesterol in the blood and turn it into good cholesterol.

Tuna fish Benefits for Heart Healthy

Tuna fish contains omega-3 is quite high. Omega-3 helps the heart to regulate heart rate, protecting the pressure on the heart rate, reduce the potential for heart attacks, increasing the ratio of HDL levels in the blood and replaces all foods that contain cholesterol. You can consume tuna twice in one week.

Brown rice Benefits for Heart Patients

Brown rice became one of the nutrients that are healthy for the body than other types of white rice. Brown rice contains many substances that are essential to the body such as:

    Manganese:

Manganese serves to neutralize fat in the body. Manganese substances also help the process of fat synthesis in the body, improve the nervous system and reproductive organs. In one serving of brown rice contains more than 70% of the manganese to the body.
    Anti-oxidants.

Anti-oxidant is able to make the system work the heart has been very stable. Besides anti-oxidant is also able to reduce levels of bad cholesterol in the blood that can block blood circulation to the heart. In addition to a heart-healthy foods, brown rice is the most potent foods to the diet worldwide.

That's why Brown rice has many benefits for heart.

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Carrot Benefits for Heart Patients Health

Carrots is a vegetable that is easy to obtain. Besides carrots can also be consumed into various processed. This vegetable is rich in fiber foods are very good for nutrients in the body. 

        The content of Carrots

In a medium-sized carrot contains about 200% vitamin A, vitamin K 9%, 3% and 7% calcium vitamin C. Other content of beta-carotene of carrots are very good for the heart. Carrots also have some other substances that are essential to the heart such as folic acid, vitamin B6, potassium, magnesium and thiamine. All content of carrots can build heart muscle, preventing stroke and also form the nervous system in the body.

Spinach  Benefits for Heart Patients Health

Spinach is a vegetable that is very easy to find. Spinach contains phytochemicals from green leaf substance, vitamins, folic acid and iron. Spinach protects heart function, prevent disturbances in the heart rate and keep the sense of sight. Spinach is also known as super-fast meal blood booster.

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Tofu Benefits for Heart Attack Patients

Tofu is a food made of soy ingredients. Soy protein content is high enough. Consumption of 30 grams of soy protein may reduce the risk of heart disease. In addition, protein derived from soy can also serve to reduce the levels of bad cholesterol or LDL. Tofu is one of the super foods containing high protein and is known as muscle-forming foods in the body that is super fast.

Walnuts Benefits for Heart Attack

Walnuts contain lots of omega-3 fatty acids, magnesium, folate, vitamin E, unsaturated fats and phytosterols. In one ounce of almonds contains the amino acid L-arginine can reduce the risk of vascular problems to the heart.

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Besides walnuts also contain omega-3 alpha-linolenic acid, which can be useful for preventing blood clotting problems. People who have an increased risk of congenital heart disease are advised to consume walnuts at least less than 1 ounce. Walnuts can be consumed by the processed together salad or other healthy foods.

Soy milk Benefits for Heart

Soy milk is a kind of milk that is processed from soybean material. Consuming soy milk regularly can reduce the risk of heart disease and lower cholesterol levels in the blood. In one glass of soy milk are some of the nutrients include: 6.5 grams protein, 3 grams of healthy fat, 0.5 grams of saturated fat and less than 20 mg of cholesterol. For people who are at risk of heart disease and congenital heart defects should regularly consume soy milk about 20 grams per day.

Red paprika Benefits for Heart Disease Patients

Red peppers are one type of food sources that contain many important nutrients for heart health.

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Content of Red Peppers Benefits for Heart Failure Patients

In the red pepper is found more than 30 kinds of carotenoids. Some of these substances is highest carotenoid such as alpha-carotene, beta-carotene, lutein, and zeaxantin cryptoxantin. Besides red peppers also contain substances such as flavonoids include quercetin, hesperidin and luteolin.

Even red peppers also contain substances of very high anti-oxidant. Several other substances that are beneficial for maintaining heart health is vitamin E, folic acid, vitamin B6, vitamin A and fiber. Red peppers can help the body as bad cholesterol-lowering foods. The ability of a substance in red peppers luteolin also serves to inhibit LDL oxidation process.

Sweet potato Benefits for Heart Disease

The sweet potato is one of the food sources that could serve to keep the heart healthy. The sweet potato is a food that is very easy to find in Indonesia. The content of vitamin B6 in sweet potatoes can be used to regulate the system of homocysteine ​​in the body so that it can reduce the risk of heart attack. In addition to the sweet potato also found that magnesium may be beneficial to create a system of arteries in the body running well. Potassium is another type of substance found in sweet potatoes. Potassium be one type of electrolyte that serves to regulate the heartbeat and some of the nervous system in the body.

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Tomato Benefits for Heart Failure

Tomato is a fruit that is easy to find. In one tomato fruit containing several substances essential for maintaining heart health. In addition to tomatoes, also known as heart healthy food for stroke patients is quite powerful.

     Nutritional Content of Tomatoes

Tomatoes contain lycopene, vitamin C, especially substances. Even tomatoes also contain salicylic acid, which can prevent blood clotting process. Best nutrient content lies in meat and fruit jelly are around the seeds and flesh.

Blueberri Benefits for Heart Disease Symptoms

Blueberries are a fruit that contains vitamin C, carotene, zinc, potassium, calcium, iron, carotenoids, magnesium, and fiber. All of these substances serve to lower cholesterol levels in the blood and prevent blood clotting in the heart. The flavonoids in blueberries has anti-oxidant is very high. Another substance that is very important for the heart is anthocyanin which can improve blood circulation and prevent the problem of plaque in arteries in the heart.

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Asparagus Benefits for Heart Disease Treatment

asparagusAsparagus probably not one popular food in Indonesia. Asparagus sold in supermarkets as a vegetable imports.

      Nutritional Content of Asparagus that has benefits for heart

Asparagus contains nutrients that are essential to the heart, such as fiber, vitamin B and folic acid. B vitamins in asparagus serves to regulate homocysteine ​​system which can prevent heart attacks. Besides anti-inflammatory substances in asparagus also can prevent heart attacks. This vegetable also known as a weight loss diet is super fast.

Orange Benefits for Heart Disease Prevention

Orange is a fruit that is very common and easily found anywhere. Citrus fruits contain fiber, vitamin C, choline, and potassium. The content of the substance is very useful for maintaining heart health. In addition to the content of potassium in oranges contain many mineral electrolytes that serves to regulate the heartbeat.

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Pumpkin Benefits Facts for Heart

Pumpkin is the food that was instrumental for maintaining heart health. In a quarter of a slice of pumpkin contains magnesium which can serve to create adenine triphosphate, DNA and RNA processing systems that contribute to the heart pumping. Even the content of magnesium in the flask also acts to regulate the working system of blood vessels that can prevent heart attacks and strokes.

Papaya Benefits Facts for Heart disease patients

Papaya contains many antioxidants, vitamin C and vitamin A. These three nutrients serves to prevent the oxidation process in the body's cholesterol. This process is highly associated with heart attacks that can occur in very short time. Anti-oxidants contained in papaya is able to prevent the accumulation of plaques in blood vessels that normally cause a heart attack. Additionally vitamin E contained in papaya also contains paraoxonase can inhibit the oxidation process of LDL and HDL in the body. Papaya is also rich in fiber can reduce cholesterol in the body.

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Chocolate Benefits Facts for Heart patients

Do you like to eat chocolate? Brown became everyone's favorite food. In addition to a delicious, chocolate also contains important substances that can prevent heart attacks.

        Chocolate Ingredients Benefits for Heart

In 100 grams of chocolate, there are about 11 grams of fiber, 59% magnesium, 98% manganese, 65% iron and other ingredients such as zinc, selenium, potassium and phosphorus. Chocolate also contains flavonoids that are included in the category prosianidin and epikatein. Two of these substances is very important to control the amount of LDL oxidation, increasing the flow of blood from the arteries to the heart and reduce the risk of blood clots in the heart. Although chocolate contains nutrients that are good for heart health, the consumption of chocolate per day is permitted only about 65 grams.

Tea Benefits Facts for Heart Disease Treatment

Tea is known to be a lot of drinks that are favored by the Indonesian population. Even Indonesia entered into one of the largest tea producer in the world. Tea processed by fermentation which can increase polyphenol content which fall into the category of flavonoids. The content of polyphenols have anti-oxidant substances is very high. The content of polyphenols in the works to clean the lungs, improving blood flow in the heart and prevent the risk of heart attack.

Oatmeal Benefits for Heart

Oatmeal can be a breakfast menu every morning. Oatmeal is made of a material that contains a lot of grain. Oatmeal contains a variety of vitamins, minerals and high in fiber that can lower cholesterol levels in the blood. Oatmeal is made from wheat has a very important role to protect the health of the heart. Oatmeal is a food that contains high calcium for bone and teeth formation.

Red wine Interesting Benefits Fact for Heart

In a study published in a journal called the July American Journal of Clinical Nutrition, proved that red wine contains resveratrol compound that can prevent heart disease. In the journal also proved that the substance resveratrol could reduce levels of fat in the body. Even resveratrol can activate sirtuin compounds that can prevent and reduce the risk of inflammation of the heart.

Broccoli Benefits Facts for Heart Disease Symptoms

Perhaps many people do not like to eat broccoli. Broccoli does look at the shape and taste quite strange. But in broccoli found some nutrient content is very important for the body include: fiber, vitamin C, vitamin B6, vitamin A, and potassium. Even broccoli also contains anti-oxidants, glukobrasin, such zeaxantin carotenoids, beta-carotene, and flavonoids. Broccoli can maintain heart health by reducing blood cholesterol levels, keep the blood vessel formation, and as an anti - inflammatory. Broccoli contains high protein which can prevent coronary heart disease.

Avocado Benefits Facts for Heart Disease Prevention

Avocados have a big role to absorb carotenoids (especially beta-carotene and lycopene). Two of these substances is very important to maintain a healthy heart by lowering LDL levels in the blood and increase the good cholesterol to heart.

Olive oil Benefits Facts for Heart Disease Patient

Olive oil contains unsaturated fats are very high. Olive oil can reduce levels of bad cholesterol (LDL) in the blood. By consuming olive oil as a substitute for palm oil from the protection of the heart becomes higher.

Good Nuts Benefits for Heart

Legumes such as vegetable beans, kidney beans and black beans have excellent benefits for heart and kidney health. All kinds of nuts contain a lot of niacin, folic acid, vitamin B complex, omega-3 fatty acids and fiber content is also very high.

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Soy Benefits for Hearts

Soybeans can be cooked into various foods such as tofu and Soy. Kind of like edamame soybeans are also very good for maintaining heart health. Soybeans contain a lot of protein and unsaturated fat. Substances in soy may reduce the risk of heart disease, lower cholesterol and strengthen the heart muscle.

Potato Benefits for Human Heart

Potatoes are one of the foods that contain lots of fiber. High fiber in potatoes can be used to clean all the bad cholesterol content in the blood vessels. Besides potatoes also contain vitamin B6 and vitamin C can reduce levels of free radicals in the body. The carotenoid content in the potato is very useful to keep the heart rate. Consumption of potatoes regularly may reduce the risk of heart disease and stroke.

Cabbage Benefits for Heart Healthy

Cabbage is a type of fresh vegetables that are beneficial for the heart. Cabbage contains a lot of lutein, zaexantin, sulforaphane, and isohiocyanata. The content of these substances can be a source of anti - oxidants which is very high for the body. The ability of anti-oxidant substances produced by cabbage can keep LDL levels in the body so that it can reduce the risk of heart disease. Besides cabbage also contains vitamin C which can counteract free radicals from the body. Cabbage also contains an excellent source of minerals for the heart, such as potassium, iron, magnesium and manganese.

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Banana Benefits for Heart Conditions

Bananas contain various substances that are very important to maintain heart function. Some substances with high levels found in bananas, among others, potassium, minerals, electrolytes, and little sodium. Potassium is essential for the heart because it serves to supply power to the heartbeat. While low sodium content could help overcome the problem of high blood pressure that can cause heart attacks

Apple Benefits for Heart Care

Apples are one type of fruit that can be used to reduce cholesterol levels in the blood. Apples are high in fiber which can make the system work intestine absorb fat in an amount more than other foods. Apples also can reduce the accumulation of plaque in the arteries of the heart. Apples contain phenolic compounds that can strengthen the artery wall lining of the heart. Apples are also recommended as food for hemorrhoid sufferers healthy and powerful.

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There are many types of food that can be beneficial for heart health. All of these foods can be obtained easily and can be processed into a variety of foods. So, from now on we can keep the heart healthy by eating these foods diligent and maintain a healthy lifestyle by avoiding the dangers of smoking and exercising.