Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.
Opt for coarse or steel-cut oats over instant varieties—which contain more fiber—and top your bowl off with a banana for another 4 grams of fiber.
Awali hari dengan 1 mangkuk oat, yang kaya akan asam lemak omega 3, folat & kalium sehingga dapat menurunkan kadar LDL & membuat pembuluh darah tidak tersumbat. Untuk penyajiannya oat dapat dimakan dengan ditaburkan diatas salad, atau dalam mangkuk beserta potongan buah seperti pisang, stroberi, apel, pir dll.
2. Salmon
Super-rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay. Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third.
"Salmon contains the carotenoid astaxanthin, which is a very powerful antioxidant," says cardiologist Stephen T. Sinatra, MD, the author of Lower Your Blood Pressure In Eight Weeks. But be sure to choose wild salmon over farm-raised fish, which can be packed with insecticides, pesticides, and heavy metals.
Not a fan of salmon? Other oily fish like mackerel, tuna, herring, and sardines will give your heart the same boost.
Ikan salmon sangat kaya kandungan asam lemak omega 3 nya, salmon juga dapat menurunkan tekanan darah & membuat permbuluh darah tidak tersumbat. Dengan mengkonsumsi 2 porsi ikan salmon setiap minggu dapat mengurangi resiko terkena serangan jantung sampai 1/3 nya.
Ikan salmon mengandung karotenoid astaxanthin, yang merupakan antioksidan yang kuat, menurut ahli penyakit jantung dr. Stephen T. Sinatra yang merupakan penulis buku Lower Your Blood Pressure In Eight Weeks. Disarankan untuk lebih memilih ikan salmon yang segar dibandingkan ikan kalengan karena dapat mengandung bahan pengawet ataupun bahan logam.
Selain ikan salmon, ikan jenis lain yang dapat member manfaat yang sama adalah ikan mackerel, tuna, baring & sarden.
3. Avocado / Alpukat
Add a bit of avocado to a sandwich or spinach salad to up the amount of heart-healthy fats in your diet. Packed with monounsaturated fat, avocados can help lower LDL levels while raising the amount of HDL cholesterol in your body.
Avocados are awesome. They allow for the absorption of other carotenoids—especially beta-carotene and lycopene—which are essential for heart health.
Tambahkan sedikit alpukat pada roti lapis ataupun salad untuk mendapatkan lemak yang sehat bagi kesehatan jantung. Karena merupakan lemak tak jenuh, alpukat dapat membantu menurunkan kadar LDL & sekaligus meningkatkan kadar HDL dalam darah.
Alpukat mengagumkan karena membantu penyerapan karetenoid lain terutama beta karoten & likopen yang penting bagi kesehatan jantung.
4. Olive oil / Minyak zaitun
Full of monounsaturated fats, olive oil lowers bad LDL cholesterol and reduces your risk of developing heart disease.
Results from the Seven Countries Study, which looked at cardiovascular disease incidences across the globe, showed that while men in Crete had a predisposition for high cholesterol levels, relatively few died of heart disease because their diet focused on heart-healthy fats found in olive oil. Look for extra-virgin or virgin varieties—they're the least processed—and use them instead of butter when cooking.
Dengan kandungan lemat tak jenuh, minyak zaitun dapat menurunkan kadar LDL & juga mengurangi resiko terkena penyakit jantung.
Hasil penelitian di 7 negara menunjukkan laki-laki yang mempunyai kecenderungan kadar kolesterol yang tinggi jarang yang meninggal akibat penyakit jantung karena banyak mengkonsumsi lemak yang sehat seperti minyak zaitun. Belilah minyak zaitun yang extra virgin atau virgin, karena tidak mengalami banyak proses & dapat digunakan sebagai pengganti minyak untuk memasak.
5. Berries / buah berry
Blueberries, raspberries, strawberries—whatever berry you like best—are full of anti-inflammatories, which reduce your risk of heart disease and cancer.
Blueberries, blackberries, raspberries, strawberries ataupun jenis buah berry lain merupakan sumber anti radang yang banyak, sehingga mengurangi resiko untuk terkena penyakit jantung & kanker.
6. Nuts / Kacang
Walnuts are full of omega-3 fatty acids and, along with almonds and macadamia nuts, are loaded with mono- and polyunsaturated fat. Plus, nuts increase fiber in the diet, says Dr. Sinatra. "And like olive oil, they are a great source of healthy fat."
Kacang walnuts kaya dengan asam lemak omega 3 serta kacang almonds & macadamia yang kaya dengan lemak tak jenuh merupakan sumber lemak yang sehat bagi tubuh, ditambah lagi kacang dapat menambah kandungan serat dalam makanan.
7. Legumes
Fill up on fiber with lentils, chickpeas, and black and kidney beans. They're packed with omega-3 fatty acids, calcium, and soluble fiber.
Buncis, kacang panjang, kacang polong & kacang merah mengandung asam lemak omega 3, kalsium & serat yang larut sehingga baik bagi kesehatan jantung
8. Spinach / Bayam
Spinach can help keep your ticker in top shape thanks to its stores of lutein, folate, potassium, and fiber.
But upping your servings of any veggies is sure to give your heart a boost. The Physicians' Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least two-and-a-half servings of vegetables each day cut their risk of heart disease by about 25%, compared with those who didn't eat the veggies. Each additional serving reduced risk by another 17%.
Bayam dapat menjaga kesehatan karena kandungan lutein, folat, kalium & seratnya. Dan mengkonsumsi sayuran jenis apapun secara rutin setiap hari terbukti dapat meningkatkan kesehatan jantung
9. Flaxseed / biji-bijian
Full of fiber and omega-3 and omega-6 fatty acids, a little sprinkling of flaxseed can go a long way for your heart. Top a bowl of oatmeal or whole-grain cereal with a smidgen of ground flaxseed for the ultimate heart-healthy breakfast.
Biji-bijian seperti wijen dll kaya akan asam lemak omega 3 & 6, biji-bijian tersebut dapat dikonsumsi bersama salad ataupun oatmeal kesukaan keluarga.
10. Soy / Kedelai
Soy may lower cholesterol, and since it is low in saturated fat, it's still a great source of lean protein in a heart-healthy diet.
Look for natural sources of soy, like edamame, tempeh, or organic silken tofu. And soy milk is a great addition to a bowl of oatmeal or whole-grain cereal. But watch the amount of salt in your soy: some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.
Kedelai dapat menurunkan kadar kolesterol & karena termasuk dalam lemak jenuh yang rendah maka dapat menjadi sumber protein yang menyehatkan dalam makanan. Kedelai dapat dikonsumsi dalam bentuk tempe, tahu ataupun susu kedelai.
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