Unhealthy eating habits are one of the most important causes of cardiovascular diseases. Fats that form in the body when you eat irregularly can cause plaque to form in the veins over time, causing narrowing or blockage in the veins leading to the heart. To protect ourselves from heart diseases, we should eat healthy, exercise regularly, and stay away from harmful habits.
The healthy diet that everyone knows includes not eating meat, not consuming fat, and eating plenty of greens. Actually, this information is not entirely correct. You can eat meat, you can also consume fat. These are also necessary for our body. The important thing is how and how much we should consume. We should be careful to consume less foods rich in saturated fatty acids. Margarine, animal fat, lard and solid fats are rich in saturated fatty acids and are products that facilitate the formation of vascular occlusion. Consuming olive oil instead of these oils will be beneficial for your health. Butter is also one of the fats that contain the acids necessary for our body, provided that we eat it in a certain amount.
Another curious issue, like fat, is meat consumption. Meat is a source of protein. That's why no doctor can say that meat should not be eaten. You can consume meat as long as it is from the leanest and reddest part of the meat. Of course, one of the important rules here is not to exaggerate. We should point out that the fat in chicken skin is extremely useless for vascular health. Make sure to remove the skin when cooking the chicken.
For cardiovascular health, you should also limit salt and sugar consumption. Limiting salt consumption is important for cardiovascular health as well as blood pressure control. One of the diseases that contribute to heart attack is high blood pressure and the other is diabetes. While it is enough for us to consume 6 grams of salt a day, as a Turkish society, we consume too much due to our addiction to salt. 6 grams of salt is equivalent to approximately 1 teaspoon. We meet this amount with the food we eat during the day. Apart from this, the added salts are arbitrary. We should not keep a salt shaker on the table.
We do not recommend sugar, just like salt. In fact, the issue we want to talk about here is refined sugars. These processed sugars with additives are dangerous for cardiovascular health.
Other points to consider are:
- Do not smoke, limit alcohol.
- Eat a balanced diet.
- Everything Get enough from food.
- Do not consume unhealthy fats. Do not overuse beneficial oils such as olive oil, hazelnut oil and butter.
- Eliminate the habit of frying.
- Consume vegetables.
- Avoid foods such as pastries and fast food. Stay away from it.
- Consume lean red meat.
- Prefer boiled eggs, not oiled.
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