FOODS FOR A HEALTHY HEART

Many things that cause heart disease, such as lack of vitamins, lack of exercise, stress-increasing and unhealthy eating patterns into some of the factors that cause heart disease. Keep the heart healthy is important to you. Eating healthy foods is the best way to maintain a healthy heart.

Here are some foods that can make you a healthier heart:

1. Spinach

Spinach contains a lot of vitamin C and beta-carotene which is essential to prevent bad cholesterol heart destroyer. Additionally Folate in spinach also helps break down homocysteine, a dangerous substance in the blood associated with heart disease.




2. Oatmeal

A bowl of oatmeal every day good for heart health because it gives a lot of soluble fiber. Oatmeal provides a signal to the liver to produce less cholesterol. Oatmeal also good for the digestive system and helps remove cholesterol from your body.





3. Green tea

Some studies have suggested that tea has an important role in lowering the risk of heart disease. Scientists have found that those who drank 12 ounces or more of tea a day had half the risk of heart attack than non-tea drinkers.









4. Red beans

Kidney beans are very good for absorbing bad cholesterol that can damage the human heart. Red beans are also rich in antioxidants called anthocyanins.








5. Wine

Good wine for heart blood vessels. Phenolic compounds in red wine suppress enzymes that block the blood vessels and block blood flow to the heart.
Purple grape juice also has the same benefits for heart health.






6. Tuna Fish

Tuna fish contains a lot of omega 3 fatty acids that are useful to thin the blood and prevent strokes. Omega-3 fatty acids can also lower bad cholesterol and raise good cholesterol levels in the blood.



7. Garlic and onions

Garlic and onions contain phytonutrients called allylic sulphides that can help increase good cholesterol and lower blood fats (triglycerides). In addition, they also help to increase blood flow by preventing platelets from sticking together and forming blood clots.





8. Olive oil

Olive oil is rich in mono unsaturated fatty acids that can lower cholesterol and contain a lot of good cholesterol to maintain a healthy pulse.





9. Fruits, such as Oranges

Oranges are rich in vitamin C and fiber. The fruit is also rich in flavanones (one of which is a phytonutrient compounds hesperidin) were shown to lower the levels of bad cholesterol and increase good cholesterol.








10. Green leafy vegetables

Green vegetables such as spinach, broccoli, mint, roasted peanuts, peas, cabbage, lettuce and parsley are rich in iron and can also strengthen the immune system.








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BENEFITS OF PAPAYA FRUIT

Did you know papaya? 
Papaya fruit is a tropical fruit that was first discovered around the world in South America and North America. Besides having a delicious flavor, nutrition in papaya fruit has benefits both preserve the health of the body and acts as a drug to cope with disturbances in the body's organs.

Papaya fruit nutrient content per 100 gram:

38 micrograms of Folic Acid 
276 micrograms of beta-carotene 
Betacryptoxanthin 761 micrograms 
75 micrograms of Lutein and zexanthin 
0.3 milligrams of niacin 
1.8 grams fiber 
89.7 grams of water 
Phosphorus 12 mg 
Fe 1.7 milligrams 
Carbohydrate 12.2 milligrams 
Calories 46 cal 
Calcium 23 milligrams 
Protein 0.5 milligrams 
Vitamin A 365 SI 
Vitamin B: Thiamine 0.03 mg 
78 milligrams of vitamin C papain enzymes, flavonoids and phenotic 
Vitamin E and K 



The benefits of papaya fruit :

• vitamin A and B in papaya can help boost the immune system, thus preventing influenza infection and disease. 

• vitamin C in papaya fruit helps protect the skin from sun damage. 

• Papaya fruit contains the papain enzyme, and fiber that may help resolve digestive disorders such as constipation and prevent hemorrhoids, and prevent colon cancer. 

• The combination of vitamins A, C, beta-carotene, as well as anti-inflammatory properties in papaya is effective in addressing the problem of inflammation. This makes papaya fruit is best eaten by people with asthma, osteoarthritis, and rheumatoid arthritis. 

• Beta-carotene in papaya can be converted into vitamin A, which serves to maintain eye health and is also beneficial for people who have lung illness, such as bronchitis. 

• Seeds in papaya fruit contains flavonoids and phenotic, active substances that play an important role in maintaining kidney health.

• Papaya fruit has low calorie content, as well as water and nutrient complex, so good to be one of your diet menu.

Similarly, review of the papaya fruit for health benefits.

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BENEFITS OF APPLE FRUIT

Red Apple

Apples are one of a kind pieces that are very popular and loved by the world community. Sweet taste and soft texture of the fruit, making the fruit as one of the favorite fruits in most societies. The fruit is also rich in substances or compounds that are beneficial to our bodies. 

Apples contain vitamins A, B1, B2, B3, B5, B6, and C, as well as a number of minerals such as potassium, iron, quercetin, calcium, zinc, and magnesium. 

Apples for health benefits: 

1. Apples contain antioxidants that can boost immunity of negative free radicals.

2. Nutritional content of apples has long been believed to cure rheumatism.

3. Iron content in apples is very good for people with anemia.

4. The content of quercetin in apples were also able to protect the brain from free radicals that cause disease al-zheimer.

5. Apples can help neutralize the blood sugar levels for diabetics.

6. Eating apples bitten and chewed way to boost the production of saliva in the mouth, so as to reduce the level of bacteria in the mouth and protect teeth from tooth loss and other diseases.

7. Eating apples every day is proven to lower cholesterol levels in the blood. Bad fat is not healthy for the body can be reduced by 16% by eating apples on a regular basis.

8. Natural antioxidants in apples may be used to protect the liver from cancer attacks.

9. By eating apples on a regular basis then a woman's breast cancer can be prevented as early as possible.

10. Apples contain nutrients that are good for the skin so that by eating an apple every day, it can nourish the skin to keep it beautiful and radiant.


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HONEY BENEFITS

Honey is a magical liquid that is very much beneficial for our body given by God to us through the bees. Liquid honey is produced by bees that suck the juice from the flower, the liquid produced by bees is thick and sweet taste, honey is the result of fragmentation that is put in a cell in the sidelines of the honeycomb walls.

The content of the nutritional value of honey per 100 g :

82.12 g sugar

0.2 g fiber

Energy 304 kcal

82.4 g carbohydrates

0 g fat

0.3 g protein

pantothenic acid (Vit. B5) 0.068 mg (1%)

Vitamin B60.024 mg (2%)

Folate (Vit. B9) 2 mg (1%)

Water 17.10 g

Riboflavin (Vit. B2) 0.038 mg (3%)

Niacin (Vit. B3) 0.121 mg (1%)

Phosphorus 4 mg (1%)

potassium 52 mg (1%)

Vitamin C0.5 mg (1%)

Kalsium6 mg (1%)

Iron 12:42 mg (3%)

Magnesium 2 mg (1%)

Sodium 4 mg (0%)

Zinc 0:22 mg (2%).

All content contained in honey is very useful for our body if we know how to use it well.

The following are some of the benefits of honey for health :

Wound healing

In the medical world the Greeks and Romans pioneered the use of honey to treat nasal congestion while the ancient Egyptian nation to pioneer the use of honey to treat wounds. They make an ointment of honey to treat burns and puncture wounds caused by sharp objects.

Treat ulcers (for diabetics)
Hospital University of Wisconsin Medical School and Public Health, for example, Applying honey therapy for ulcers suffered by diabetics. The trial of a 79-year-old patient successfully heal finger ulcers on his feet. The patient does not even amputated thanks to the honey treatment.

Prevent heart disease and cancer
Honey contains a substance called polyphenols. Which is an antioxidant that helps protect cells from free radical damage. So the effect on heart health and prevent cancer.

Kill germs
Exceptional nutritional content such as free amino acids in honey can help cure diseases. Honey contains antibiotic substances that are useful to defeat pathogens disease causing infections.
Helps the digestive system
Recent studies have found that honey was found to increase in the intestinal microflora. Microflora is what will contribute to improving the digestive system in the body.

Boost the immune system
Honey is also rich in antioxidants that can improve the performance of the digestive system of the body so that the body becomes healthier and fitter. Not only that, the actual content of nutraceuticals Honey has to fight free radicals that enter the body.

Honey for Ageless
Why did the British Empire Empress and Queen Elizabeth longevity? Can be believed, honey plays a major role in maintaining health. For the English royal family, honey breakfast is a habit every day they put on a high-quality honey on the bread. Honey is used in England until the mid 17th century. The habit had changed when sugar is considered more classy start in production. However, after the widespread use of sugar is no longer limited to the upper classes, the royal family back honey. That's why their health is well maintained.


Besides nutritious for health, it can also serve honey for beauty facial skin :

Moisturize Skin
Honey serves as a dry skin moisturizer, so it becomes supple, clean and fresh. You do this by rubbing honey all over your face, then pat with both hands until dry. After that, Clean and wash with warm water.

Skin Toner
Honey can be useful as a skin toner and can make the skin becomes taut, tender, and moist. You do this by mixing 1 piece of orange peel with 1 tablespoon of honey, then blend until smooth, then rub it into the face and leave on for 15 minutes. Clean and wash the honey that had been dried with warm water.

Prevent Aging
Honey can also be useful to prevent premature aging of the skin and can make skin so fresh and smooth. You do this by taking 4 tablespoons of honey, 1 spoon of cinnamon powder and 3 cups of water. After that all the ingredients are boiled as a tea. Drink 3 times a day on a regular basis.

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NUTRIENTS FOR STRONG BONES

Strong bones grow old? Of course I can! All you have to do is to consume foods that contain essential substances needed bone.
Yourself is the best ally when building and make the body strong, healthy bones. What you eat has an important role in the formation of healthy bones.


Here are important source of food that can strengthen bones:

Milk

Milk is one of the best sources of calcium. Approximately 8.oz milk contains about one third of the daily requirement. Many brands of milk containing vitamin K, another important nutrient for bone health. If you are not a lover of milk or can not compromise with lactose, try switching to soy milk or milk that does not contain lactose.

Yogurt

Yogurt is the best source for calcium. Many products that contain approximately 40% of the daily calcium your body needs which is about 8-oz serving (1oz = 28 349 grams). We recommend the consumption of low fat yogurt and fat free, especially yogurt has a plus that tastes good and includes versatile food. Consumption of yogurt for breakfast, snack, or make a healthy dessert like Fruit Salad with honey yogurt sauce.

Cheddar Cheese

By reducing the fat content of 1.5 oz, cheddar cheese can meet about 30% of our daily requirement of calcium. Add the cheese in the sandwich, salad, or enjoy as a snack with crackers.

Vitamin D

Vitamin D always played an important role in building and protecting your bones. Vitamin D helps calcium absorption, and a number of studies show a person who has a low vitamin D levels have low bone density. They also have a tendency to be brittle bone with age. Vitamin D can be obtained naturally in certain foods (eg cod liver oil), but you can also get it from the sun, and a lot of food that has been strengthened with the essential nutrients.

Vitamin K

Vitamin K plays a role in many body functions, but scientific research has linked these important nutrients with bone health. The study took place at this time indicates that vitamin C can prevent re-absorption and entry of food is enough, where it is important to prevent bone loss. Vitamin K can be obtained by consuming lots of green vegetables.

Magnesium

Magnesium has many functions for the body, and one of them is to make bones strong (50% of the body's magnesium is found in bone). Eating a variety of foods can help to ensure magnesium into the body adequately. Women over 30 years should meet about 320mg of magnesium per day, while men are around 400-420mg. The amount is easily obtained by eating, nuts such as almonds, soybeans, wheat, and dark colored vegetables such as spinach.

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HEALTHY FOODS FOR DIABETICS

Nutrition experts recommend that diabetics have to eat foods that are rich in healthy nutrients, namely fiber, omega three, calcium, and vitamin D.



Here's a good food for diabetics:

Papaya fruit

Even if it tastes sweet, it turns out the papaya fruit contains a lot of sugar. Papaya is a fruit option that can replace other fruits that are high in gula.Penderita diabetes can consume three servings of papaya fruit a day, and not be troubled with penyakitnya.Penderita diabetes are more susceptible to many other diseases, it is necessary for a good endurance. Mengadung papaya natural antioxidants, it also contains a variety of vitamins for the body such as vitamin A resistance, C and B.


Beans / Snaps

Beans contain carbohydrates are low, so it will not affect the level of sugar in the blood. For vegetables, beans is one that is suitable for diabetics.


Nuts

All types of nuts are very effectively used for weight loss and control blood sugar levels. Nuts are rich in omega-3 fatty acids are also capable of lowering blood sugar.


Chili

Rich red chili capaicin help you to burn fat, calories, and increase metabolism. Not only that, the study also found that eating red pepper for 10 weeks can reduce the risk of obesity and improve insulin resistance.


Oats Fiber Rich

Medical practitioners and nutritionists encourage diabetic patients to eat oatmeal and heart, especially because of his usefulness in helping to maintain cholesterol and blood sugar levels remain normal. In addition to its high fiber content, oatmeal provides magnesium, protein, phosphorus and vitamin B1, which plays an important role in producing energy. half a cup of instant oats contributed four grams of fiber.


Linseed

Flaxseeds are rich in fiber and alpha-linolenic acid, which your body converts to omega-3 EPA and DHA. Several large studies have found an association between increased intake and decreased incidence of heart disease, heart attacks and other cardiovascular disorders. The small seeds are also expressed to lower cholesterol and blood sugar.


Salmon

Salmon is rich in omega three fatty acids, with three ounces of salmon provides about 1,800 mg of omega three healthy type of fat is used for reducing the risk of heart disease, lose weight, reduce inflammation, and improve insulin resistance. Furthermore, salmon also contain vitamin D.


Tuna

Marine Fish Species This is a kind of healthy fish and are also rich in omega three fatty acids. As for the recipes for diabetics are komsumsilah Tuna approximately three ounces because the menu 3 ounces of tuna fish contains 1,300 mg of omega three and some vitamin D.

Tips For Diabetics :

1. Expand Mineral Drinking Water
Water is needed for the body because it can dissolve toxins in the body. Avoid sweet and fizzy drink, as this can be bad for health.

2. Drink Low-Fat Milk
Milk is a source of much needed essential elements needed by the body. Source of fat-free dairy such as yogurt and low-fat milk is very good for the body.

3. Limit Carbohydrates
Be sure to avoid or limit their intake of carbohydrates which includes corn syrup, honey, candy, sugar, white rice, white bread or items containing fructose, glucose or sucrose.


4. Expand to Eat Vegetables
Patients with DM can Increase vegetables every day because the benefits are very good for the body. Consumption of vegetables is very important to control the body with fiber that can bind to carbohydrates for diabetes. Vegetables provide a great source of fiber, minerals and vitamins. As for the vegetables that are highly recommended are broccoli, green beans, carrots, tomatoes and peppers, cabbage, spinach.

5. Eat Less Fat
Diabetics can also eat foods that contain lots of protein such as meat. If you try to eat meat in order to eat meat with a little fat, such as chicken breast, fish, lean beef or turkey without the skin.

6. Eating Fruits
Various fruits also provide fiber, minerals and vitamins needed for the body.


Always keep your diet so that health is always awake and those who have diabetes should always avoid foods that are not healthy for diabetics. 

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LOW - CALORIE FOODS

Here is a collection of low-calorie foods that can help you get balanced nutrition without added calories that fits perfectly in a weight loss diet.

Celery

One cup of celery contains less than 20 calories. Besides rich in fiber and water, celery can also help prevent cervical cancer. The way is prepared celery, wash and eat.

Tomatoes

This versatile food offer low calorie approximately 27 calories per 5 ounce serving. Tomato offers a very complete spectrum of nutrients, most of which vitamins and minerals are represented, especially vitamins A, C, and K, and potassium. Adding tomatoes to your diet will protect against inflammation, diabetes, high blood pressure, and some types of cancer.

Apple

Apples can make you feel full, while providing many health benefits for the body. Apple typically contains 100 calories to 120 calories. In addition, apples also contain vitamin C, antioxidants, and can help lower cholesterol.

Watermelon and mango

Both of these fruits contain mostly water. Even so, watermelon contains only 80 calories per cup, while mango contains only 150 calories. However you should be wary because the two pieces of sugar-rich, so do not be too often consumed.

Lemon

Lemon cleanses the body and provide a sense of the food you do not like. Mix a little lemon in warm water and drink in the morning to boost your metabolism. Lemon also boost the immune system and to prevent infection.

Garlic

Such as lemon, garlic is also a low-calorie diet can reduce bad cholesterol in the body. Garlic oil is also known to be able to eliminate fat cells in the body.

Cucumbers

Cucumber contains only 15 calories per cup, while the pickle contains only 17 calories. Make sure you also eat the cucumber skin contains lots of fiber. Cucumber contains mostly water and less vitamins and nutrients. However, cucumber is also a low-calorie food. You can eat them without worry fat.

Asparagus

Asparagus is a diuretic that facilitate food expenditure in the body fluids. Even so, these vegetables contain substances that can eliminate fat cells and reduce weight. Not only help you lose weight, asparagus is also used to make the young, protect against cancer, as well as reduce pain and inflammation.

Low Fat Cheese

A good and healthy diet have always advocated to reduce the amount of calories consumed. Therefore, choose foods that are low in calories but still nutritious and have a delicious flavor. Low-fat cheddar cheese contains only 20 to 40 calories per share, depending on how big the pieces and how much cheese you consume.

Broccoli

Broccoli is nutrient-rich vegetables that contain only 25 calories in a half cup. These green vegetables contain vitamin A, C, soluble fiber, insoluble, folic acid, and calcium. Broccoli is able to control high blood pressure and helps prevent colon cancer. Although you are not looking for food to lose weight, broccoli can be consumed for all nutrients it contains.

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NATURAL FOODS TO PREVENT HYPERTENSION

High blood pressure also known as hypertension is a major risk factor for heart attack and stroke. Therefore, it is necessary for us to prevent high blood pressure by maintaining blood pressure within normal range.

illustration

There are many ways that can help you to reduce high blood pressure as exercise, weight control, and dont forget to control the intake of foods that are good for the body. By inserting some foods below into your diet, not only can reduce high blood pressure, but also can improve your overall health.


Carrots

Carrots are very high in potassium and beta-carotene which is proven to reduce high blood pressure. Carrot juice helps maintain normal blood pressure by regulating heart and kidney function.




Avocado

Oleic acid in avocados can reduce high blood pressure and cholesterol levels. They also contain potassium and folate, both of which are important for heart health.

Soybean

Isoflavones found in soy has been shown to provide a number of health benefits for the human body. One is to help lower cholesterol levels and blood pressure.








Broccoli

Broccoli may also help reduce high blood pressure as well as heart disease and stroke risk.









Cabbage

Cabbage is high in chemicals called glutamic acid, which can help in reducing blood pressure. Glutamic acid is the most common amino acid and accounts for almost a quarter of vegetable protein and almost one-fifth of animal protein.







Celery

Celery has long been used to lower high blood pressure. A research has shown that eating four stalks celery every day can lower high blood pressure. However, celery contains sodium and other compounds that may have adverse effects when a large amount swallowed.





Green tea

Much evidence to suggest that green tea can help reduce the risk of high blood pressure. A study conducted in Taiwan found that people who drank at least 20 ounces (600 ml.) Green tea every day for a year had a 65% lower risk of having high blood pressure than those who did not drink.

Spinach

Spinach is high in magnesium and potassium, which not only offers protection against heart disease, but also can reduce blood pressure. In addition, the folate in spinach can protect the body from homocysteine. Research has shown that excess homocysteine ​​can cause heart attacks and strokes.





Tomatoes

Tomatoes are an excellent source of potassium, which is known to be effective for reducing high blood pressure.







Bananas

Bananas is not only able to increase the energy but also useful in preventing heart disease. Studies show that one banana a day is enough to help lower high blood pressure.








Garlic

Eat one clove of garlic per day was found to have beneficial effects on hypertension control. In a study found, people with high blood pressure when given one clove of garlic every day for 12 weeks, blood pressure and their cholesterol levels were significantly reduced.




Onions

Such as garlic, onions are also useful in managing hypertension. Sulfur compounds contained in garlic has been shown to reduce high blood pressure. This is not surprising because onion is a cousin of garlic.






Wheat

Wheat contains beta-glucan which has been shown to reduce blood pressure and cholesterol levels.

Potato

The health benefits of potatoes are often overlooked because they are presented in a way that is not healthy, such as fried potatoes, or potato chips. But in fact, potatoes are a source of fiber and potassium which have been shown to help reduce high blood pressure.




Salmon

Salmon high in omega 3 fatty acids which help to reduce blood pressure, lower cholesterol levels and thereby reduce the risk of heart attack and stroke.







Dark chocolate

Pure chocolate is not only delicious, but also good for our health. A recent study found that eating dark chocolate every day can reduce systolic blood pressure to 2.9mm Hg and 1.9mm Hg diastolic. Key of the effect is pure chocolate flavanols present in cocoa. But not all chocolate can, you need to buy pure cocoa which has 60 to 70 percent cocoa.

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