A balanced nutritious diet is the key to a healthy diet to avoid heart disease.
REPUBLIKA.CO.ID, JAKARTA — Cardiologist and Blood Vessel Specialist Fachmi Ahmad M, SpJP who is also a member of the Indonesian Cardiovascular Specialist Doctors Association recommends a healthy diet to reduce the risk of heart disease. “The key is implementing a balanced nutritional diet,” said Fachmi, quoted from an official statement, Wednesday (6/10).
He explained, in the morning, eat breakfast between 06.00-09.00 which consists of protein-rich foods such as eggs and carbohydrates such as oatmeal and whole wheat bread. A few hours after breakfast, before lunch, eat a snack at 10 a.m. that is high in fiber and protein, such as fruit, whole grain crackers, and cheese.
For lunch, consume foods containing complex carbohydrates such as rice, balanced with protein, fiber, vitamins, and other minerals. Continue with a snack at 15.00 with a similar composition to a snack at 10.00. In order not to get bored, the types of food can be distinguished.
“Dinner before 18.00: choose foods high in fiber and low in cholesterol such as the lunch menu. It is better to have dinner three hours before going to bed so that all food can be digested properly at night,” said Fachmi.
According to him, foods and drinks that have the potential to cause heart disease are foods and drinks that contain lots of sugar, salt, fat, and refined carbohydrates that are not good for the heart. If too much, these foods can interfere with the work of the heart and blood vessels. Foods that are processed by frying in oil and fast food also increase the risk of heart disease.
“As for eating drinks that are recommended to maintain heart health are foods and drinks that contain omega-3 and omega-6 fatty acids, fiber, antioxidants, potassium, and phytosterols. These substances can lower cholesterol levels, maintain the elasticity of blood vessels, lowers blood pressure, and prevents the buildup of plaque that can clog blood vessels,” concluded Fachmi.
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