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Top Four Nutritions to Prevent Heart Disease

Updated on June 24, 2009

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

Guava (Psidium guajava)
Guava (Psidium guajava)

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.

2. Folat

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.

Click thumbnail to view full-size
Casava leavesPapaya leavesChayote Mustard green
Casava leaves
Casava leaves
Papaya leaves
Papaya leaves
Mustard green
Mustard green
Cat Fish
Cat Fish

3. Omega-3

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 reduceĀ  very bad cholesterol level or VLDL (Very Low Density Lipoprotein) level that contribute of the risk cardiovasculer disease.

Obesity And Heart Risk

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.

5 Simple Steps to Beat Cardiovascular Disease


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    • febriedethan profile image

      febriedethan 8 years ago from Indonesia

      Amir, thank you :)

    • profile image

      Amin Uddin 8 years ago

      Very nice and informative hub

    • febriedethan profile image

      febriedethan 8 years ago from Indonesia

      hubpageswriter, thank you. I'm glad if you find it useful to have a healthy heart, have a nice day!

    • profile image

      hubpageswriter 8 years ago

      A very informative hub. And great youtube video and illustrations too. This is a very good health related hub.

    • febriedethan profile image

      febriedethan 8 years ago from Indonesia

      Hi BornAgain, great to see you. cassava leaves and red rice are common in Asian region specially in South East Asia, it tropical dishes that contain a lot of fiber and vitamin B. Thank's for stopping by God Bless You :)

    • Born Again 05 profile image

      Born Again 05 8 years ago from Honesdale

      Interesting hub and very informative! I have no idea what cassava leaves are and I wonder where I might find red rice? I'll have to check that out. I'm going to look for my tape measure! Thnaks for the info!

    • febriedethan profile image

      febriedethan 8 years ago from Indonesia

      Hi einron, you are right, many households in Asia specially in South East Asia still grow plants in their yard. Even I have a papaya tree in my yard :) Many of my neighbours still have mango tree and star fruit tree in their yards. Now, the government ask to every newly wed to plant a tree in their new house yard to prevent the global warming and for water supply.

      Thank's for your nice comment, have a nice day :)

    • einron profile image

      einron 8 years ago from Toronto, Ontario, CANADA

      When we were living in Malaysia, we had an avocado tree in our garden, but we did not really do it real justice. The tree is rather tall and we had to pluck avocados with a long bamboo stick. Other fruits were more appealing to us like mangoes, rambutans, bananas which we also had in our garden. We really miss the fruit trees and flowers as we now live in a condo and cannot grow all those fruit trees. Such is life!

    • febriedethan profile image

      febriedethan 8 years ago from Indonesia

      anginwu, thank's for reading my hub, I love cassava leaves and it's great for salad ha ha Yeah..Indonesia has plenty of avocadoes and I love to have avocado's juice and avocado salad. Thank's :)

      Jerilee, thank's for stopping by, I used to bake some nuts and make it as a snack too :)

    • Jerilee Wei profile image

      Jerilee Wei 8 years ago from United States

      Excellent tips and video. Adding the nuts to my diet as it makes sense.

    • anglnwu profile image

      anglnwu 8 years ago

      Great information and I recognise some of the Asian foods you recommend--it has been a long time since I had cassava leaves. Indonesia has lots of avocodoes too? I love them and they lower cholesterol too.

      Nice going...

    • febriedethan profile image

      febriedethan 8 years ago from Indonesia

      Thank's for reading my hub cristina, I'm glad if it could help :)

    • cristina327 profile image

      Maria Cristina Aquino Santander 8 years ago from Manila

      Great and informative hub. Thank you for sharing this. Regards.


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