KOMPAS.com – Daily diet plays a huge role in determining our risk of developing chronic diseases, especially when it comes to chronic diseases heart disease or cardiovascular.
In addition, eating too many foods that contain bad fats can easily increase the risk of this dangerous disease.
Well, To prevent this, nutritionist Bianca Tamburello shares some eating habits healthy that can be integrated into everyday life.
1. Essen salmon Twice a week
According to Tamburello, the omega-3 fats in oily fish like salmon are associated with many benefits.
Its benefits include improving triglyceride levels and blood pressure, HDL or higher good cholesterol and prevents the formation of plaque in the arteries.
For this, he recommends that we eat salmon twice a week to avoid the risk of getting sick heart.
“We might choose salmon because it’s very high in omega-3 fats, low in mercury, and sustainably farmed.”
“This fish is also considered the best choice for the whole family, including pregnant women and children,” he said.
2. Replace red meat with beans
According to Tamburello, eating healthily can be as simple as replacing red meat with beans.
“Beans and legumes are lean plant-based proteins and low in saturated fat that make good diet choices,” he said.
In fact, a meta-analysis of 14 studies found that regular nut consumption may reduce the risk of dying from heart disease.
3. Replace refined grains with whole grains
“Research shows that a diet high in refined grains (refined grain) like white bread and white rice can increase your risk of heart disease,” Tamburello said.
Therefore, we need to replace it with whole grains (full grain), which has been shown to lower bad cholesterol or LDL.
full grain also able to increase the good cholesterol or HDL in our body.
“To lower your risk of heart disease, choose whole grains like whole wheat bread, brown rice, quinoa, farro, and whole wheat pasta,” he advises.
4. Make berries as a snack
According to Tamburello, berries like raspberries, blackberries, and strawberries are packed with antioxidants that are known to protect the body’s cells from free radical damage.
Additionally, a research analysis of 22 studies found that eating more berries may reduce the risk of heart disease, including bad cholesterol, blood pressure, and weight.
5. Eat more green vegetables
The importance of eating large portions of leafy green vegetables cannot be underestimated.
“Green vegetables like kale, collards, and spinach are packed with vitamin K and nitrates, two nutrients known to protect arteries and contribute to heart health,” says Tamburello.
If you’re not a big fan of salads or veggies, Tamburello recommends getting creative by incorporating these ingredients into your smoothie.
Or we can bake it in brownies or put it in a delicious pan.
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