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Channel9.id-Jakarta. Your lifestyle greatly influences your overall health condition, including your diet. Therefore, you should be aware, diet greatly affects heart or cardiovascular health, lo.
Recently, the American Heart Association (AHA) reported that the main factors that influence cardiovascular disease include: physical activity, body weight, smoking, cholesterol, blood pressure, blood glucose, and diet.
Also read: Cholesterol is Dangerous for the Heart, This is an Easy Way to Lower Cholesterol
These factors vary from person to person, and are apparently related to diet and nutrition. The reason is, these two things also affect body weight, cholesterol, glucose levels, and blood pressure levels. Therefore, it is important to adopt a healthy diet so that heart health is maintained. So, what kind of healthy diet does that support? Let’s look at the following presentation.
1. Eat fruits and vegetables
Eating lots of fruits and vegetables can reduce the risk of heart disease. The reason is, both of them provide important nutrients such as vitamins and minerals, including vitamins C and E, as well as potassium. In addition, it is also rich in antioxidants.
According to research, people who frequently eat fruit and vegetables see fewer biomarkers associated with heart disease or stress on the heart. To note, biomarkers are a biological response to pollutants or environmental pressure.
2. Eat whole grains
Consuming whole grains is a way to treat heart health. Whole grains are rich in fiber and nutrients. According to the Mayo Clinic, whole grains help lower cholesterol and lower blood pressure. Both are related to heart health.
3. Eat fish twice a week
Marine fish such as salmon, tuna and sardines are rich in high levels of omega-3 fatty acids. This content helps reduce the risk of heart disease. Because this content will help lower triglycerides, reduce inflammation, and lower blood pressure. Therefore, you are advised to consume fish regularly twice a week.
4. Dinner on time
Studies say that eating dinner earlier can prevent weight gain. This is because the body is more likely to use excess glucose instead of storing it as fat.
Meanwhile, having dinner too late allows fat accumulation, slowing down the metabolic rate, and increasing hunger so you eat a lot the next day. This is what contributes to weight gain or obesity. Obesity is associated with a number of heart complications, such as coronary artery disease, atrial fibrillation and heart failure. Therefore, managing body weight is an important factor in reducing the risk of heart disease.
5. Limit your intake of saturated and trans fats
You need to know, saturated and trans fats can increase bad cholesterol levels and increase the risk of heart disease. Therefore, you should limit your intake of both. The AHA recommends consuming no more than 5-6 percent of saturated and trans fats from daily calories.
Saturated fat is usually found in meat and dairy products. While trans fats can be found in processed foods, they can lower your cholesterol levels and reduce your risk of heart disease.
