According to the World Health Organization, cardiovascular diseases are one of the leading causes of death for humanity. There are approximately 7 million heart patients in our country, as in the world, and the number of people dying from cardiovascular diseases will continue to increase day by day, as the tendency towards fast-food type foods, sedentary lifestyle, alcohol and cigarette use increases.
If we look at the risk factors for cardiovascular diseases;
Body weight above the ideal weight; obesity
Genetic factors: presence of individuals with cardiovascular diseases in the family
High blood pressure
High total cholesterol and LDL cholesterol
Excessive animal intake tendency towards foods containing fat
Increased sedentary life
A stressful lifestyle
Alcohol and cigarette use
What about cardiovascular diseases? How can we say STOP?
Although minimizing the use of alcohol and cigarettes, increasing physical activity, avoiding stress are behaviors aimed at protecting against cardiovascular diseases, changing the diet has a very important place in preventing this disease.
The type of food we consume and the preparation and cooking techniques of meals affect the development of cardiovascular diseases. You can protect yourself from this disease by correcting wrong and irregular eating habits and increasing physical activity.
Excess of anything is harmful!
Salt is useful, but attention should be paid to salt consumption, as excess salt can cause cardiovascular diseases along with blood pressure problems.
Foods with high saturated fat content, such as butter, tail fat, internal fat, and chicken skin, should be avoided, especially in order to prevent our triglyceride levels from increasing.
If there is a risk of high cholesterol, eggs should be consumed every other day or instead of egg yolk. white should be preferred.
Fast-food products with unknown content should be avoided.
Vegetable oils should be preferred instead of animal fats, and omega 3 consumption should be increased.
High Cholesterol should be balanced. At least 2-3 walnuts should be consumed a day to keep it healthy.
Semi-fat or fatty milk and dairy products such as milk, cheese, ayran, kefir, yoghurt and cheese. The thin ones should be preferred.
Research has found that oatmeal is effective in lowering cholesterol. A maximum of 2 tablespoons of oatmeal or oat bran per day can be added to the diet.
Brown bread types such as whole wheat, rye and bran bread should be consumed instead of foods such as white bread, pita and lavash.
The Mediterranean type of diet should be made sustainable.
Water consumption should be careful and at least 10 glasses of water should be drunk a day.
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