One of the healthy lifestyle that you can live is to eat a healthy foods. So, what food are they?

To nourish the heart and help it to work with a strong, compound phytonutrients found in fruits and vegetables may be beneficial. These compounds help protect plants from bacteria, fungi and pests. As for humans, these compounds may help the body work properly.

Here are some foods that contain phytonutrients.


Expand eat beans such as kidney beans up to three cups a week. Besides being rich in phytonutrients that are good for the heart, nuts are also rich in fiber and water that makes you full faster. This may prevent you consume more calories. In addition, nuts are also rich in antioxidants that acts to prevent cell damage caused by exposure to free radicals as a cause of cancer, Parkinson's disease, and Alzheimer's.

    Whole Grains

Eating whole grains such as whole wheat, brown rice, or corn as the main source of carbohydrates can lower the risk of heart disease, diabetes, some types of cancer, obesity and other health problems. This is because the seeds contain protein, fiber, antioxidants, B vitamins, and minerals. Minerals in question is such as iron, zinc, and magnesium.


According to one study, consuming one to two apples per day can reduce the chances of heart disease risk. The study found that apples are effective in reducing bad cholesterol in the body and helps regulate blood sugar. This is because in addition contain phytonutrients, apples also contain other compounds that are good for the heart, namely quercetin and pectin.

Quercetin is a compound that can prevent inflammation and asthma, as well as allegedly able to prevent cancer. While pectin is a soluble fiber that helps lower blood sugar levels and blood pressure. Although further research is still needed certainty over the apples impact on the heart, there is no harm in eating this fruit.


Garlic is known to not affect blood pressure, so it can often be consumed. Garlic can also replace salt to taste savory on food. It is good for heart health because the more salt intake, the higher the risk of developing high blood pressure that can lead to heart disease and stroke.

Limit daily salt intake is no more than 5-6 grams per day, equivalent to 2000 to 2400 mg of sodium per day. As for people who have heart disease risk, maximum sodium intake is 1,500 mg.


The grapes are thought to potentially prevent heart disease and hypertension or high blood pressure. This is because grapes contain fiber and quercetin compound. Quercetin appears to protect blood vessels from clogging. Although the effects of grapes on heart health still need to be investigated more thoroughly, you can try to enter the grapes as a selection of fruit daily.


Besides being rich in phytonutrients that can be heart healthy, cabbage also contains vitamin C, vitamin A, vitamin K, calcium, potassium, and iron. Therefore, you can add the cabbage into your salad or vegetable menu.


Variety of berries such as blueberries, strawberries, raspberries, and blackberries can be used as a healthy snack. Berries are rich in fiber and antioxidant thought to be able to reduce the chances of a heart attack. In addition, the sweetness in the berries do not trigger diabetes. Research on the effects of berries in protecting heart health still needs to be studied further.

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