Home Tags Heart Healthy Meals

Heart Healthy Meals

HEART HEALTHY MEALS And Food That Need To Be Avoided

Heart healthy meals

Our bodies have a variety of important organs and are worth keeping. One is the heart. This one organ is vital because it has a duty to pump blood throughout the body. Lots of diseases that lurk our heart. Therefore a healthy lifestyle should also be applied if you want to keep the heart to be healthier. One way is to keep the diet. Although simple, a heart healthy meals will greatly affect the heart. If you do not maintain your own diet, it is not impossible that heart health can be threatened. Because the heart also needs nutrients like other organs in the human body.

balance lifestyle
Balance lifestyle can create healthy body and mental

In order to maintain your Heart healthy diet, you cannot just eat any kinds of food and beverages out there. There are several types of food that are actually pretty bad for your health especially your hearth health. This means that there are several kinds of food and beverages that needs to be avoided if you want to have a better and also healthier heart. In the next point of this article, we will try to share several food and beverages that are need to be avoided if you want to have better hearth health. Therefore, without further ado, here are some of the lists that we have prepared and will explain for you

Foods and beverages that are not recommended for people with heart related diseases

  1. Fast Food

Fast food becomes the main enemy of the human heart. Because fast food contains saturated fat that can be harmful to the heart. While there is not really a clear science about this yet. Basically there is nothing wrong with eating fast food consisting of burgers containing beef. Because when consumed in moderation, beef will be beneficial for heart health and can even be considered as Heart healthy foods. It’s just that saturated fats that exist in animal flesh, when combined with carbohydrates will actually have a damaging impact on heart health. Should avoid fast food restaurants that use low-quality ingredients and unhealthy cooking methods to maintain heart health.

things should be avoided to achieve healthy heart
Things should be avoided to achieve healthy heart
  1. Fried Food

Avoiding fast food also has to do with avoiding fried foods processed. In fast food restaurants we often find fried potatoes, fried chicken, and other fried foods that increase the risk of heart disease. The conventional frying method can create a type of Trans fat, a fat that has been shown to increase bad cholesterol and even lower levels of good cholesterol. In addition to fried foods processed, foods containing too much sugar is also not good. Sugar intake is too high can cause obesity, inflammation, high cholesterol, and diabetes. These factors become the cause of heart disease.

  1. Food with High Sugar Content

In the science of cardiology, sugar in the form of various types of food is as dangerous as saturated fats. Healthy-sounding cereals can be unhealthy because they contain lots of sugar which can lead to obesity if not being balanced with Heart healthy activities. Consumption of refined carbohydrates and sugar in the morning can produce inflammation and make blood sugar to rise and fall so that all day we want more sugar. In addition to cereals, breads and pastries also usually contain lots of sugar and are made from saturated fat. The content of saturated fat can also be found in the margarine. Trans fats are often found in dense margarine at room temperature. Margarine is actually called healthier than butter. But if you have the risk of heart disease, you should replace the margarine with olive oil.

  1. Soda

If we’ve been talking about foods that can harm the heart, it’s time to talk about drinks that can be harmful to the heart. One of them is soft drinks and juices that contain added sugar. Drinks are actually the biggest source of sugar. In addition, soft drinks like diet soda also have a dark side. Although mentioned fat-free and zero calories, research shows that diet soda can still increase the risk of heart disease such as obesity and diabetes. Therefore the consumption of such drinks should be stopped. Start having a Heart healthy habits by replacing your food and drinks with a better one to improve your heart health in general.

Recommended food to maintain healthy heart condition

Now after, we learn about several food and also beverages that are need to be avoided in order to maintain our heart health, there are food that are highly recommended for us. These food are highly recommended because by consuming them in a regular and specific manner, it will help us to maintain our hearth health giving it better and optimal condition. Of course, not every people know about some of these recommended food, which is why we are going to share some of the information to all of you regarding the recommended food. For you who are interested, it is not difficult to find a Heart healthy eating food for heart health. Cultivating it is actually not as difficult as many people think. Healthy foods for the heart is closely related to a healthy diet as well and some of them can be found in the food market easily.

  1. Salmon Fish

The first healthy food that we highly recommend for people with heart condition is salmon fish. You can start a healthy diet for heart by eating salmon. This type of fish has omega-3 fatty acids that are good for heart health. Studies show that salmon and other types of fatty fish such as sardines and mackerel can lower the risk of arrhythmias (irregular heartbeat) and atherosclerosis. The Heart Association recommends eating salmon at least twice a week. Omega-3 fatty acids can also be a dietary supplement. Eating salmon fish in regular manner can really give you better hearth health and also better health in general. As salmon fish offer many interesting and beneficial nutrients for our health.

salmon has omega-3 fatty acid
Salmon has omega-3 fatty acid to prevent cardiovascular disease (via womenshealthconversations.com)
  1. Oatmeal

From salmon fish we are going to talk about oatmeal. Yes, you read that right, if you want to keep your heart healthy, try to have breakfast with oatmeal. This one food has a very high content of fiber that can lower cholesterol. This soluble fiber then will acts as a “sponge” inside our digestive tract and then it will absorbs the cholesterol so it is eliminated from the body and not being absorbed into the bloodstream. With this in minds, the fiber will help to improve your condition because it will absorb the cholesterol and by leading it to the blood stream it will make the cholesterol to be dissipated in a much faster manner.

One thing be known if that you should avoid instant oatmeal containing sugar instead of original wheat. Always go with the original wheat and without sugar because it will have better and also optimal results. Other foods containing grains are also good for the heart, for example like grits and bread. Nuts are also included in good food examples for the heart. Examples such as almonds, walnuts, pistachios, peanuts, and so forth. This type of nuts contain vitamin E which can lower bad cholesterol levels. These kinds of food are a good food that can help lower cholesterol levels which means it will help you in taking care of your hearth health.

  1. Berry Fruits

In addition to fish and foods containing grains and nuts, blueberries are also good for the heart. Not only blueberries, but also foods containing berries like strawberries. A study shows that women aged areound 22 to 45 who consume more than three servings of both strawberries and blueberries can help to reduce the risk of heart attacks compared with those who do not consume those two fruits.

grape effect for our heart
Grape effect for our heart

This is related to the benefits of compounds known as anthocyanin and flavonoids that can lower blood pressure and dilate blood vessels. Anthocyanin are commonly found in plants that are red and blue. This means that strawberries which have red color as its main and blueberries with its blue color is two of the berry fruit that can help to enhance your heart health and also reduce the risk of having heart related diseases.

  1. Orange

In addition to berries, citrus fruit is also suitable for the heart and eating it regularly considered as an effective Healthy heart tips. An example of this citrus fruit is like oranges. Research shows that women who eat grapefruit and wine have a 19 percent lower risk of ischemic stroke compared with women who do not. Inside oranges, there is a high vitamin C content. This content can reduce the risk of heart disease. It is better if you eat citrus fruit directly and not in the form of processed like fruit juice. Usually orange juice instead has an added sugar that can disrupt the action of cholesterol-lowering drugs known as statins. Added sugar can really have negative effect for your heart health, and it is much more beneficial to drink the citrus in its pure form or its fruit form rather than drinking it when it has been added with sugar as orange juice.

  1. Dark chocolate

Do you believe dark chocolate can also have a good effect on the heart? Probably not many know about this, but another interesting food that are considered as a heart healthy meals is dark chocolate. A study shows that dark chocolate may be beneficial to the heart. In 2012 it was found that daily consumption of chocolate could reduce nonfatal heart attacks and strokes in people who are at risk for this problem. But please note that the findings of this study are only found in dark chocolate containing at least 60-70 percent cocoa. Dark chocolate does contain flavonoids called polyphenols, which can help lower blood pressure, clotting, and inflammation. Chocolate milk and sweets are not included in the kind that protect your heart. This means that you need to carefully choose the type of chocolate before it will be consumed and only choose dark chocolate for your hearth health.

  1. Soy

In addition to fish, fruits, grains, nuts, and chocolate, soy foods are also good for maintaining heart health. This is related to proteins for diet without fat and cholesterol. Soy products are good because they contain high levels of unsaturated fats, fiber, vitamins, and minerals as well which means it is considered as a food with many Nutrition for heart health. Soy can also reduce blood pressure in people who eat high-carbohydrate-processed diets. In addition to soy, potatoes are also very good for heart health. Potatoes are rich in potassium and can lower blood pressure. As long as the potatoes are not fried, the fiber-rich potatoes can lower the risk of heart disease. People at risk of heart disease can eat potatoes that are processed by boiling.

  1. Spinach

Still in the heart-healthy food group, from the Heart healthy vegetables sector there are now several names that are perfect for the heart. If you know the old cartoon known as Popeye the sailor man then you will be quite familiar with this ingredients or food that are healthy and beneficial for our heart health. Yes, the next one that we will be talking about is spinach. Spinach vegetables are one of the first order that you need to know to be as a good vegetable for the heart.

This type of vegetable is known to have the power to lower high blood pressure in hypertensive patients thanks to high potassium content and low sodium. The content of folate in spinach vegetables can also play a role in relaxing blood vessels that can then blood. Spinach vegetables are also known to prevent heart attacks. Vegetables rich in fibre can be processed into a clear vegetable. Of course, you cannot gain the super power of Popeye the sailor man when eating this vegetable, but it can really be good for your overall hearth health in general which makes up for it.

  1. Asparagus

In addition to spinach vegetables there is also asparagus. Vegetables are classified as rarely consumed in Indonesia contains abundant nutritional content. One of the best for our heart that is folate. Folate in the asparagus can strengthen the heart and maintain the health of the cardiovascular system. Asparagus is also good as anti-inflammatory and anti-oxidant. Besides the asparagus there are still red peppers. Paprika itself, especially the red color is good for the heart. The content of nutrients in red peppers is powerful enough to treat the heart. Red peppers contain B6 and folate which can reduce the risk of heart disease. In addition, red peppers also contain high lycopene and vitamin A and C that can counteract free radicals.

  1. Garlic

Garlic which is known as cooking seasoning should not forget to get into the list of foods that are healthy for the heart. There have been many studies showing the efficacy of garlic. This type of spice is proven to lower blood pressure, LDL cholesterol levels, serum triglycerides, and also prevent artericlerosis that can reduce the risk of the occurrence of heart attacks and strokes. In addition to garlic, tomatoes also have benefits that are not trivial for the heart. The nutritional lycopene needed by the heart is in the tomato. Research conducted shows that the content of lycopene in this tomato will be more easily absorbed when it is processed. You can cultivate tomatoes by way of juice, additionally, combine your consumption of tomato with regular exercise for an optimal Heart healthy lifestyle.

  1. Olive Oil

It’s no secret that saturated fat is a major cause that can increase the risk of heart disease. The use of foods containing saturated fat should be reduced. Including oil, butter and margarine. You can use olive oil as an alternate replacement. Olive oil is often recommended to replace palm-based cooking oil. For the heart, olive oil can play a role to normalize blood pressure, lower bad cholesterol and increase good cholesterol, as well as prevent cancer and stroke. Not only can be used as a substitute for cooking oil, you can also use olive oil in a mixture of food.

Recommended food for people with heart disease problem

That was some food that can be consumed for those of you who want to maintain heart health. So what about people who have a weak heart condition? Of course, eating the types of foods that are above is also strongly recommended for those who are weak heart. In addition to the foods mentioned above of course there are many more types of foods that can be useful for people with weak heart.

  1. Apple

One example of food that are pretty beneficial and good for people with heart failure is apples. This one fruit does have good benefits for the heart. Apples have a content that can lower bad cholesterol levels. In addition, green apples can also increase the antioxidants that experts believe can prevent cancer and Parkinson’s disease. Apples are also one of the fruit with multiple vitamins embedded within. Which means eating apple in regular manner will surely makes your body much healthier. This is of course a very significant benefits for many people out there who want to have healthy body. Which makes a more reason to include apples in your daily food.

  1. Avocado

In addition to apples, there is also a very useful avocado for the heart. During this avocado fruit known as a fruit that has a low sugar content and will not cause a negative effect on the condition of blood sugar. Avocados also contain potassium which can prevent tension in the muscle in the heart. The heart becomes stronger. Heart failure sufferers can consume avocado in the form of processed juice or directly. Not only avocado, kiwi that contains antioxidants and high vitamin C is also very good for the heart. Both of these ingredients can prevent and resist the spread of any kind of free radicals in the body. Kiwi is very good if you have a weak heart because it can strengthen the heart.

  1. Mangosteen

Indeed many fruits that are very good for the heart. One of them is mangosteen. This one fruit a few years ago became very famous because it is processed into alternative medicine extracted. Mangosteen fruit is very famous to have good content for people with weak heart. Not only the fruit that can be useful. Mangosteen skin is also popular in advance can be useful for the heart. Mangosteen skin is believed to make the heart healthier and accelerate blood circulation throughout the body.

mangoosteen benefit
Mangoosteen benefit that you don’t know (via asiagreen.org)
  1. Vegetable Soup

For people with weak heart, eating foods that are processed in the form of soup also be very good. Especially if the soup consumed contains vegetables. It’s no secret that vegetables contain antioxidants that are very good for the heart. Soup consumed in warm conditions can help the blood circulation become more smoothly than by eating other foods.

  1. Wheat Bread

In addition to the soup, people with weak heart are also very good to eat wheat bread. It’s good if the selected bread is made from real grain. This wheat bread can be very beneficial for the heart. Heart disease sufferers can eat whole wheat bread without worrying about any side effects. Wheat bread can be consumed directly without adding anything.


As one of primary activities that we often do, eating may seem simple but it’s not. We need to be more selective in choosing any foods that we will consume due to several reasons. One of reasons, food’s nutrient that is really important for our body. We need to find some foods that are good for us. It’s free if you want to eat fast food or instant food but it may have several dangerous substance that are not good for our body. In this case, it’s really important to know about which one that is good and not good for yourself.

Indeed many types of foods that can be useful and is eligible for heart healthy meals. You can process the food into Heart healthy recipes that a healthy diet for the heart is not boring and even delicious. Another important tips that you need to remember is that foods that are healthy for the heart should not be processed by frying. It is better if the foods are boiled to avoid saturated fat content in cooking oil. More importantly, eating a healthy diet alone will not be enough. We recommend that you also balance with enough exercise and regular so that you avoid the name of the risk of heart disease. Starting from mild exercise such as running or walking to keep the heart healthy. Doing all of these will surely makes you have better and healthy heart in the long run.