5 Eating Habits That Lower Your Risk of Heart Disease

KOMPAS.com – Daily diet plays a big role in determining our risk of developing chronic diseases, especially when it comes to heart disease or cardiovascular.

Moreover, eating too many foods that contain bad fats can easily increase the risk of this dangerous disease.

Nah, To help prevent it, nutritionist Bianca Tamburello, shares some eating habits healthy which can be incorporated into daily life.

1. Eat salmon twice a week

According to Tamburello, the omega-3 fats found in fatty fish like salmon are associated with many benefits.

Also read: Study: Grapes May Lower Heart Disease Risk

Its benefits include, among other things, making triglyceride levels and blood pressure better, HDL or higher good cholesterol, and prevent the formation of plaque in the arteries.

For that, he recommends that we eat salmon twice a week to avoid the risk of getting sick heart.

“We could choose salmon because it’s very high in omega-3 fats, low in mercury, sustainably raised.”

“This fish is also considered the best choice for the whole family, including pregnant women and children,” he said.

2. Replace red meat with beans

Tamburello says having a healthy diet can be as simple as replacing red meat with beans.

“Beans and legumes are lean vegetable proteins and low in saturated fat, which are good for diet choices,” he said.

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In fact, a meta-analysis of 14 studies found that eating nuts regularly can reduce the risk of dying from heart disease.

3. Replace refined grains with whole grains

“Research shows that a diet full of refined grains (refined grain) such as white bread and white rice can increase the risk of heart disease,” said Tamburello.

Therefore, we must replace it with whole grains (whole grain) which has been shown to reduce bad cholesterol or LDL.

Whole grain also able to increase the good cholesterol or HDL in our body.

“So, to lower your risk of heart disease, choose whole grains such as whole wheat bread, brown rice, quinoa, farro, and whole wheat pasta,” he advises.

4. Make berries as a snack

Tamburello said, berries like raspberries, blackberries, and strawberries are full of antioxidants that are known to protect the body’s cells from free radical damage.

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In addition, a research analysis of 22 studies found that eating more berries can reduce the risk of heart disease, including bad cholesterol, blood pressure, and weight.

5. Eat more green vegetables

The importance of consuming large portions of green leafy vegetables cannot be underestimated.

“Green vegetables like kale, collards, and spinach are packed with vitamin K and nitrates, two nutrients known to protect arteries and contribute to heart health,” says Tamburello.

If you’re not a big fan of salads or vegetables, Tamburello recommends getting creative by incorporating these ingredients into your smoothie.

Or, we can bake it in brownies, or toss it into a delicious stir fry.

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