When discussing the best nutrition to support heart health, the most important thing is to maintain a truly balanced intake, as the needs of each individual are certainly different, both between genders and between activities.
Specifically for the heart, there are several specific nutrients that have good benefits, namely Omega-3 and folic acid.
Essential Nutrients for Heart Health
Maintaining heart health isn't just about lifestyle, but also about adequate nutrition, which plays a role in reducing the risk of inflammation and maintaining blood vessel function. Here are some nutrients to consider:
- Omega-3
Helps reduce the potential for re-inflammation, especially in people with heart disease or those at high risk. For example, if there's a risk factor for diabetes, there's already inflammation, which we need to address. This means we need to promote food sources of Omega-3. - Folic acid
It functions to influence homocysteine levels (an amino acid in the body that is produced when breaking down protein) so that the condition of the blood vessels becomes better. - Potassium
Helps balance sodium levels in the blood so that blood pressure remains controlled.
However, each person's needs can be different. Therefore, it's important to tailor nutritional intake to each person's health condition and follow the advice of medical professionals.
So Are We Free to Choose Food?
Essentially, almost any type of food is acceptable as long as it's consumed in moderation. The key is to maintain portion control, maintain maximum limits, and regularly monitor your diet.
Some important things to note:
- Daily food
Chicken, fish, and meat can be excellent sources of protein. However, fresh fish is preferred due to its rich omega-3 content. Choose fish such as salmon, mackerel, tuna, sardines, or mackerel. Avoid preserved fish. - Nutritional balance
A daily menu should include protein, fat, and carbohydrates. No component should be omitted, as they all influence each other to maintain bodily functions.
3 Types of Fat and Their Impact on the Heart
Not all fats should be avoided. The body still needs a certain amount of fat to function. However, it's important to understand the types of fats and their impact on heart health.
- Saturated fat
It can raise LDL cholesterol (bad cholesterol), but the body still needs it in limited amounts, a maximum of 15% of daily requirements. For example, coconut oil is still safe to consume as long as it's consumed in moderation. - Unsaturated Fats
The body needs them most because they're beneficial for health. These include Omega-3, Omega-6, and Omega-9. Examples include almonds and almond oil. - Trans Fat
This type of fat is best avoided because it's the most harmful to the heart. It's usually found in fried foods or processed foods.
Maintaining heart health isn't just about choosing the right foods, but also about consistently maintaining a balanced and nutritious diet that meets your body's needs. By ensuring you get enough essential nutrients like omega-3s and folic acid, you can help protect your heart function and prevent the risk of cardiovascular disease.
Let's get into the habit of maintaining a healthy and nutritious diet every day. If you need more detailed information or nutritional advice tailored to your individual needs, don't hesitate to consult a doctor or nutritionist. Remember, a healthy heart starts with the good habits you build today.
This article is based on the Healthy Monday program, a collaboration between EMC Healthcare and Liputan6, with resource persons Dr. Ronaldi, Sp.JP, Subsp.KI (K), FIHA, FAPSC (Cardiologist & Blood Vessel Specialist at EMC Grha Kedoya & Pulomas Hospital) & Dr. Yuliyana Kusaeri, M.Gizi, Sp.GK (Clinical Nutrition Specialist at EMC Cibitung & Pekayon Hospital).