Want to strengthen your heart? Who says just exercising is enough? Because “food” is also an important factor that helps you take care of your heart health easily. Besides choosing low-fat or low-sodium foods, these 5 foods… are the super easy secrets that help people of all ages have a strong, disease-free heart.
Eat “Avocado” to Increase Potassium.. Fight Heart Disease
Because avocado is a fruit rich in potassium, which is an essential nutrient for heart health. One avocado contains 975 milligrams of potassium, or about 28% of the daily potassium requirement. Research in Mexico also found that regularly eating avocado can reduce cholesterol levels by up to 17%, thereby lowering the risk of heart disease.
Eating “Fish” is Not Only Smart… But Also Prevents Heart Disease
A study involving 324 people who ate salmon 3 times a week for 8 consecutive weeks found a correlation that it can help reduce high blood pressure. This aligns with other studies that found a relationship between long-term fish consumption and cholesterol levels, blood sugar, and blood pressure. It was also found that reducing fish intake by 100 grams per week is associated with a 19% increased risk of heart disease.
Eat “Green Leafy Vegetables” to Protect Arteries
A study of 29,689 women showed that high consumption of green leafy vegetables is associated with a reduced risk of coronary artery disease. One study stated that increasing vegetable intake can reduce the chance of heart disease by up to 16%. This may be because green leafy vegetables are rich in vitamins, minerals, antioxidants, and vitamin K, which help protect your arteries.
Lower Cholesterol by Switching to “Whole Grains”
Whole grains, which are high in fiber, help reduce cholesterol or bad fats. Studies found that eating whole grains 3 times a day can reduce the risk of heart disease by up to 22%. This is consistent with several other studies that reported eating 3 servings of whole grains daily can lower blood pressure by as much as 6 mmHg, thereby reducing the risk of coronary artery disease and stroke.
“Berries” Reduce Stress… Prevent Artery Blockage
Berries not only provide freshness but are also rich in antioxidants such as anthocyanins, which help prevent stress and reduce oxidative reactions between free radicals and fats (LDL). This helps prevent fat accumulation on artery walls, which causes coronary artery disease. This aligns with a study on 27 adults with metabolic syndrome or “abdominal obesity”, which found that drinking a beverage made from frozen strawberries for 8 consecutive weeks helped reduce LDL cholesterol by up to 11%.
