Heart disease is still a major health threat. According to data from the Ministry of Health, heart disease is the second highest cause of death in Indonesia, with 12.9%. That is why everyone is obliged to maintain heart health by adopting a healthy lifestyle, such as increasing the consumption of vegetables and fruit. Check out the recommendations for 11 types of fruit that are good for your heart health below.
11 kinds of fruit that are good for the heart
If in the past heart disease was identical with the disease of the elderly, now it is a different story. Young people are also at the same risk of developing heart problems. This disease is triggered by a bad lifestyle, such as smoking habits, lack of exercise, to eating unhealthy foods.
When it comes to food, choosing a nutritionally balanced menu is very important to maintain heart health, one of which can be from eating fruits. Apart from being fresh and delicious, some types of fruit have benefits for your heart health, you know.
Then, what types of fruit should be eaten?
1. Apple
Some say an apple a day can keep you away from the doctor. This is true, considering that there are so many nutrients in apples.
Apples contain soluble fiber which can help lower cholesterol levels. This can reduce the risk of heart disease due to high cholesterol.
In addition, apples also contain flavonoids, compounds with antioxidant effects that are good for heart health. These flavonoids are found in many apple skins.
A study published in the journal Nature Communications states that flavonoids from apples help reduce the risk of heart disease, especially in active smokers and alcoholics.
2. Berries
The next fruit that is beneficial for the heart is a group of berries, such as strawberries, raspberries, blueberries, and blackberries.
Behind the sweet and sour taste, berries store various health benefits, including for your heart. Berries are fortified with antioxidants and high fiber, so they have the potential to reduce the risk of heart disease.
Each type of berry contains different levels of nutrients. For best results, try mixing all types of berries in one meal. However, make sure you don't eat too many berries. The reason is, berries still contain high levels of sugar.
3. Orange
Another fruit that has the potential to nourish your heart is oranges.
Oranges are a good source of potassium. With adequate potassium intake, your blood pressure can decrease so that your chances of getting heart disease are reduced.
In addition, oranges also have various types of antioxidant compounds that are beneficial for the heart, such as carotenoids and phenolics.
4. Banana
Bananas are also included in the recommended fruits for your heart health.
Similar to oranges, bananas are equipped with high levels of potassium. Regularly eating bananas will prevent you from the risk of high blood pressure and heart disease.
Not only that, bananas also contain magnesium, which is a mineral needed to keep the heart functioning normally.
5. Papaya
The next fruit that you must include in the list of lowering the risk of heart disease is papaya.
The distinctive orange color of papaya indicates the high content of carotenoids in it. Carotenoids function to help increase levels of good cholesterol (HDL) in the body.
If HDL levels increase, bad cholesterol or LDL will also decrease. Reduced levels of bad cholesterol will keep you from various heart and blood vessel diseases.
6. Avocado
Who likes avocados? This green fruit with a distinctive texture turns out to be good for the heart, you know.
Avocado contains various vitamins and minerals that the heart needs to stay healthy, ranging from vitamin C, fiber, potassium, magnesium, to folate.
A study in the Nutrition Journal said that regular consumption of avocados can help reduce the risk of metabolic syndrome, a risk factor for heart disease.
However, be careful not to overeat avocado, because this fruit still contains quite high calories. Make sure you eat this fruit in moderation, yes.
7. Tomato
Although more often used for cooking ingredients such as vegetables, tomatoes are included in fruits, you know. This round red fruit is also good for your heart health.
Tomatoes contain lycopene, a type of carotenoid compound that gives this fruit its red color. Well, the content of lycopene in tomatoes is believed to be able to fight various heart diseases, reduce the risk of hypertension, and prevent stroke.
8. Pomegranate
Pomegranate aka pomegranate is not only famous for its beautiful color and shape, but also the abundant benefits in it.
Pomegranates are enriched with antioxidant compounds that help balance the levels of good and bad cholesterol in your body. This fruit is also believed to help prevent plaque buildup due to high cholesterol in the blood vessels so that the risk of heart disease is also reduced.
