Food for heart disease as well as how to process it

Having heart disease (cardiovascular) means it is important for you to be more careful in choosing food and how to process the right food. Given that plaque in the blood vessels of the heart is formed from fat, cholesterol, calcium and other minerals contained in food. To prevent heart disease symptoms from recurring, pay attention to the following choices of food and how to serve them.

Food choices for heart disease patients

Those of you who have heart disease, will continue to have this disease for life. Although heart disease cannot be cured, you can prevent complications by following medication and following the heart's diet guidelines.

If the cardiac diet is not applied, treatment becomes ineffective. As a result, symptoms will often recur. To make matters worse, complications of heart disease such as heart attacks, cardiac arrest, or heart failure are increasingly attacking you.

Well, the goals of cardiovascular disease patients in maintaining their diet are divided into three, namely:

• Providing adequate food and as needed without aggravating the work of the heart.
• Lose weight if the patient is overweight.
• Prevent and relieve edema or swelling caused by the accumulation of salt or water in the body.

In the application of the heart diet, what you need to understand first is to know the right food choices. Don't be confused, here are various foods that are recommended for heart disease patients.

1. Salmon and tuna

Salmon and tuna are the best foods for the heart because they are rich in omega 3 fatty acids. Omega 3 is a type of unsaturated fatty acid that can reduce inflammation, including in the blood vessels around the heart.

The Mayo Clinic health website mentions the benefits of tuna and salmon which are rich in omega 3 for the heart, such as reducing triglycerides, blood pressure, blood clots, and normalizing irregular heartbeats. Consumption of two servings (150 grams) of this fish a week can reduce the risk of sudden cardiac arrest.

Choose salmon and tuna that are raised in ponds, not those from the sea because they are quite high in mercury.

2. Soybeans, edamame, and peanuts

A healthy diet for heart disease patients must be rich in protein. In addition to animal protein from fish, you need to supplement vegetable protein from processed soy products, such as tofu, tempeh, or soybean seeds.

According to the American Heart Association, soybeans are good for the heart because they contain isoflavones, which are antioxidants that are similar to the hormone estrogen.

These antioxidants in the body can reduce the risk of cardiovascular disease in postmenopausal women, so it is safe for consumption by patients with heart problems.

Isoflavones are not only in soybeans, you can also get these antioxidants from edamame and peanuts.

3. Oatmeal and whole wheat

Oatmeal and whole wheat are included in the list of healthy foods for heart disease patients. Oatmeal made from oatmeal contains fiber which can lower cholesterol levels, thereby preventing plaque from forming in arteries.

In addition, oatmeal also contains anti-inflammatory compounds and antioxidants that can prevent plaque buildup. Both of these benefits maintain healthy function of arterial blood vessels. Then, wheat which contains beta-glucan is also good for the heart because it can control the body's cholesterol levels.

4. Walnuts and almonds

For snacks, heart disease patients can choose walnuts and almonds. Both nuts contain unsaturated fats, fiber, omega 3 fatty acids, vitamin E, stenols, and L-arginine.

Based on these nutrients, walnuts and almonds can maintain heart health in various ways, namely:

• Lowering bad cholesterol levels in the blood.
• Reduces inflammation in blood vessels and blood clots.
• Inhibits plaque buildup in the arteries.
• Keeps artery walls flexible.

About 80% of nuts are fat. Although most of these fats are healthy and needed by the body, they are high in calories. Therefore, the portion should be limited, which is about 600 grams of unsalted nuts per week.

Choose nuts that taste tasteless without added flavor. These nuts can be enjoyed directly, mixed with yogurt, or added to oatmeal.

5. Black beans

If you run out of almonds or walnuts, you can choose black beans. This type of food can be healthy for heart disease patients.

A study in the journal Nutrientsmentions fiber, antioxidants, and anti-inflammatory compounds in black beans can reduce cholesterol levels in the blood. Not only that, these beans can also help control glucose levels in the blood.

6. Yogurt

Recent studies on American Journal of Hypertension mentioned that yogurt is a food that can reduce the risk of heart disease for adults with hypertension.

You already know that hypertension is a risk factor for cardiovascular disease and can worsen the condition if it is not controlled. The benefits can be obtained from calcium and potassium in yogurt if consumed regularly combined with fruits and vegetables.

However, the best yogurt choices for people with heart problems are low-fat yogurt. To be healthier, you can add almonds.

7. Flax seeds and chia seeds

The types of grains you can rely on as food for heart disease patients are flaxseeds and chia seeds. You can add both to yogurt, oatmeal, or other dishes.

Flaxseeds and chia seeds are high in fiber, omega 3 fatty acids, and phytoestogens that are good for the heart. These nutrients can help control cholesterol levels and blood pressure to remain normal.

8. Chocolate

A study published in the British Medical Journal concluded that chocolate is a good food for heart disease patients.

This is because chocolate can reduce the risk of heart disease by 11 percent and prevent premature death in people with heart disease by 25 percent. In fact, eating chocolate can also reduce the risk of stroke by 23 percent.

Experts agree that the flavonoids in chocolate are heart-healthy. Flavonoids are antioxidants that have the ability to lower blood pressure, act as anti-inflammatory, prevent blood clots, and increase blood flow.

9. Different types of berries and citrus

The group of berries, such as blueberries, strawberries, blackberries, and raspberries, are healthy for the body, including the heart. This fruit is known as a safe food for heart patients because it is rich in antioxidants.

These fruits are marketed fresh and frozen. However, you are advised to choose fruit that is fresh because its nutritional content is much higher. You can enjoy this fruit directly, mixed with yogurt, mixed with juice, or added to oatmeal.

Antioxidants are also contained in various types of citrus fruits, such as mandarin oranges or red grapefruit. Antioxidants can increase the process of metabolizing fat in the body, preventing inflammation and cell damage.

10. Sweet potatoes

The next food for heart disease patients is sweet potatoes. This sweet food contains vitamin A which nourishes the body, including your heart. Fiber and other nutrients are known to reduce cholesterol levels in the blood.

For the best nutrition, you should choose sweet potatoes that are orange or purple in color. You can enjoy sweet potatoes by boiling them, roasting them, or adding them to vegetables. However, for those of you who have kidney disease, these foods should be limited because they are quite high in oxalate content.

11. Cherries

Cherries can be the food of choice for heart disease patients. The reason is because cherries are rich in antioxidants such as fiber, fiber, vitamin C, carotenoids and polyphenols. All of these nutrients can improve the function of the heart and blood vessels.

Most cherries are sold frozen or dried. However, it's better if you choose cherries that are still fresh.

12. Green vegetables

Of all the food choices mentioned above, it will be more complete if you add it with green vegetables. Green vegetables contain various nutrients that nourish your body as a whole, including your heart.

However, from various types of vegetables, the best for people with cardiovascular disease are broccoli, spinach, kale, green mustard greens, pok choy, and asparagus. This group of vegetables is high in vitamin C, vitamin E, folate, potassium, calcium and fiber which help the heart continue to function normally.

13. Tomatoes

One of the benefits of tomatoes is to keep the heart healthy. This reddish orange round fruit contains various important compounds such as carotenoids, vitamin A, calcium, and gamma-aminobutyric acid.

In research published onNutrition JournalIt is said that drinking fresh tomato juice for 8 weeks can reduce triglyceride levels.

Triglycerides are a type of fat that can trigger atherosclerosis if the levels are excessive. Atherosclerosis is narrowing of the arteries due to plaque buildup within their walls. Over time, this condition will block blood flow and can lead to heart disease.

Meanwhile, another study published inFood Science & Nutrition found unsweetened tomato juice can reduce levels of bad LDL cholesterol in the blood as well as improve systolic and diastolic blood pressure numbers.

All of these benefits make apples the healthy food of choice for heart sufferers.

14. Pomegranate

The benefits of pomegranate for body health are quite popular. One of them is to be healthy food for heart disease. This is because pomegranates contain the bioactive compound punicalagin, which is an antioxidant that can protect the heart from oxidative stress.

Oxidative stress is known to cause inflammation in the body, including the blood vessels around the heart. Oxidative stress also causes impaired function of endothelial tissue (cells that line the surface of blood vessels), which increases the risk of cardiovascular disease.

By drinking pomegranate juice which is rich in antioxidants, cell damage can be reduced and allows a reduced risk of heart disease.

15. Grapes

The next food of choice for people with heart disease is wine. The active compounds in grapes can reduce tension or stiffness in the arteries. Red grape skin which contains polyphenols can also protect the endothelium from functioning normally.

In addition, consumption of grapes can also reduce blood fat, lower blood pressure, and increase platelet function, thereby preventing plaque formation. All the benefits of grapes can lower the risk of heart disease.

Besides being good for the heart, consuming these fruits can nourish the body as a whole. This is because the fruit is rich in fiber, vitamins and minerals that can prevent constipation, keep your eyesight and skin healthy, and control your weight.

16. Apples

Apples are the healthy food of choice for heart disease patients. Apples according to studies in the journalNutrientshas the potential to lower the risk of heart disease.

This fruit that can be used as juice contains fiber and is rich in antioxidants, such as vitamin C and polyphenols. Apple pulp and skin also contain phytocomp compounds, such as catechins, epicatechin, procyanidin B1, and β-carotene, which can lower cholesterol levels in the blood.

This reduction in cholesterol levels provides good benefits for people with heart disease. The reason is, high cholesterol levels can form plaque in the arteries and cause heart disease.

17. Avocado

The next food choice that you can rely on as a healthy menu for heart disease is avocado.

This greenish yellow fleshy fruit contains lipophilic (fat soluble) compounds, such as monounsaturated fatty acids, polyphenols, carotenoids, vitamin E, phytosterols, and squalene. All of these compounds are very popular with their benefits in lowering cholesterol levels.

Avocado pulp also contains acetogenin, which is a compound that can inhibit platelet (blood platelet) clotting. This benefit is likely to prevent blood clots from forming in the arteries.

You can enjoy avocado directly, make juice, or fill a sandwich for breakfast.

18. Coffee

In addition to the foods mentioned above, drinks such as coffee actually provide benefits to the heart because of their antioxidant content. Antioxidants are known to reduce oxidative stress that causes inflammation.

Although it is useful, coffee consumption really needs to be limited, especially in people who have heart failure and uncontrolled hypertension.

Coffee that contains caffeine when consumed in excess can change the normal heart rate and increase blood pressure and bad cholesterol.

Processing food for heart disease patients

Besides choosing the right food, how to process and serve food also needs attention. The reason is, if healthy food is processed in an inappropriate way, heart health will have an effect. For more details, follow some of the tips below.

1. Better to cook yourself

Food served in restaurants tends to be high in calories, sodium, and "bad" fat. All of these things, can worsen the condition of your heart.

So, try to cook yourself at home with fresh and healthy ingredients. That way, you can mix dishes according to the heart's dietary rules.

2. Use olive oil

Olive oil is good for people with heart disease because it has less effect on increasing blood cholesterol than margarine. Even so, the use of this oil still needs to be limited, especially in sauteing or mixing it with salads.

3. Replace salt with spices

In the cardiac diet, the use of salt should be limited. Instead, you can rely on spices to taste the food of heart disease patients. You can follow a few tricks, such as:

• Squeeze fresh lemon or lime juice on steamed vegetables, grilled fish, rice, salad or pasta.
• Try salt-free lemon pepper as a seasoning for chicken.
• Use shallots and garlic to flavor meat and vegetables.
• Try grilling chicken or meat in barbecue sauce or with homemade seasonings.

4. Avoid frying food

Fried food is very appetizing. However, if you want to keep your heart healthy, avoid processing foods by frying them. These fried foods are included in the dietary restrictions for heart disease.

Trans fats and saturated fats are obtained from heating the oil. Later, the fat from the oil will clog the blood vessels, causing the heart to work extra hard to pump blood around the body. This can lead to serious problems for the heart in the future.

You can switch to all baked goods to avoid the artery clog that you can get from fried foods. It would be better if you also replace it with boiled or steamed food.

5. Pay attention to the content or nutrition of food

Apart from the foods mentioned above, there are still a variety of other foods that you can actually consume. For example, chicken and beef. Actually, you can eat this food, but set aside the fat part. Don't forget, limit your intake because you can still get animal protein from various types of fish.

As for mayonnaise, you can replace it with plain greek yogurt. For the type of milk, choose the type of skim milk and reduce the use of cheese.

Following a heart diet is not easy. If you have trouble, don't hesitate to do further consultation with the doctor who treats your condition and a nutritionist.

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