Top Four Nutritions to Prevent Heart Disease
Let's measure our waist. If your waist is more than 102 cm (40.15 inch) for man and more than 88 cm (34.6 inch) for woman then you should be very careful of the possibility of heart disease. Mine is about 78 cm (30.7 inch) well I should be careful too not to let it enlarge :) The accumulation of fat in the stomach are at risk of heart disease. Especially if you have any high blood pressure or high cholesterol level. To reduce the risk of heart disease we should reduce our weight. Rearrange our physical activities, our mind, and our diet. These are four nutritions which are very good to prevent the heart disease
1. Soluble Fiber
You may find soluble fiber in Havermout (oats), red rice (There are plenty of red rice in Asian country like mine), whole wheat bread, fruits which are not peeled like apple, peach, guava (Psidium guajava), fruits with high pectine like papaya, beans, and peanuts. Boiled peanut (Arachis hypogaea L), red beans, green beans, and soya beans. Soluble fiber cut the risk to have heart disease by tied the LDL (Low Density Lipoprotein) or the bad cholesterol up.
The main source of folat is green vegetables. Like casava leaves, papaya leaves, chayote leaves, mustard greens or Brassica juncea. Many of those greens are available in Asian and abundance in Indonesia. Peas are also have many folat. Folat reduces the homosistein level in the blood. One of amino acid that potentially increase the risk of heart disease.
You may find plenty of Omega-3 in fish. Specially from deep sea fish like salmon. Freshwater fish like catfish, stopple fish, and milkfish contain of Omega-3 too even if not much.
Beside fish, walnut is the best Omega-3 source. Omega-3 is able to mitigate the stoppage arterial blood vessel and make it relax. Omega-3 also reduce very bad cholesterol level or VLDL (Very Low Density Lipoprotein) level that contribute of the risk cardiovasculer disease.
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4. Monounsaturated Fat
You will find it in olive oil, olive fruits, black and white sesame seeds, and peanut oil. Monounsaturated fat reduce the risk of heart disease by reduce the blood cholesterol level. Different from the polyunsaturated fat, the benefit of monounsaturated fat is not easy to decrease because of oxidation process (contact with oxygen and cook heating process).
We should reduce to consume food that have plenty of polyunsaturated fat like meat (beef or pork), broiler chicken, butter, and fatty cheese. These kind of foods could cause the stoppage of blood vessel.
Beside those nutrition foods, you may add some regular excersise like walking about 30 minutes every day, reduce alcohol, quit smoking, maintain your dental health like using dental floss regularly to reduce arterial inflammation, and check the blood pressure regularly could prevent the risk of heart disease too.
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