Bisnis.com, JAKARTA – Heart attacks and heart failure can be prevented by paying attention to lifestyle. The combination of food is the key to living a long life.
The American Heart Association released a list of the 9 main components that make up a heart-healthy diet. The journal Circulation writes that heart health is highly dependent on a balance of nutrients, variety, and food combinations.
Quote from Today, Wednesday (11/03/2021), consider food recommendations and health planning to prevent heart failure:
1. Maintain a healthy weight throughout life
Balance food and calorie intake with physical activity. A healthy diet and consumption of food should be balanced with 150 minutes of physical activity per week.
People should eat less as they get older as daily energy requirements decrease by up to 100 calories every decade.
2. Eat lots of fruits and vegetables
Consume fruits and vegetables. Also avoid frozen, canned, dried foods to prevent the risk of heart failure and heart attack.
Health experts recommend leafy greens and peaches for more nutrients. In addition, health experts also recommend eating whole fruits and vegetables instead of juices because they contain more fiber and make a person feel fuller.
3. Choose whole grains
Eating whole grains like brown rice instead of refined grains like white rice increases cardiovascular risk factors. Research shows. Products made with at least 51% whole grains are usually classified as whole grains.
4. Healthy source of protein
There are mostly plant proteins, such as beans, namely soybeans (which can be in the form of edamame and tofu), lentils, chickpeas and peas.
Regular consumption of fish and seafood, at least two servings per week, is also recommended due to its omega-3 fatty acid content, although fried fish does not provide the same heart health benefits as grilled or steamed fish.
It is best to replace full-fat dairy products with low-fat or non-fat options to reduce saturated fat consumption.
If you still want to eat meat and poultry, choose lean cuts. Limit red and processed meats such as bacon, sausage, hot dogs, and salami to reduce salt, saturated fat, and cholesterol.
5. Use liquid non-tropical plant oil
This means olive, canola, sunflower, soybean, corn, safflower and sunflower oils, plus the fats found in walnuts and flaxseed.
Avoid coconut oil, butter, lard and partially hydrogenated fats.
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