Did you know that being at the ideal weight is the first priority for the prevention or treatment of cardiovascular diseases?
48% of natural deaths worldwide are due to cardiovascular diseases. To reduce this rate, we need to change our diet and living habits.
So what are the risk factors for cardiovascular diseases?
Cholesterol: Cholesterol is the first risk factor for our cardiovascular health. Studies have shown that having bad cholesterol, or LDL, in the body above 130 mg/dl is one of the factors that seriously affects heart health. In general, total cholesterol in the blood above 200 mg/dl is an important factor that threatens heart health. Having good cholesterol, that is, HDL, below 40mg/dl is revealed as an important risk factor for heart health.
What raises our cholesterol?
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Excess consumption of saturated fats in the diet
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Consumption of too much white bread
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Low consumption of fish, intense red meat consumption
Each of these factors increases cholesterol. Apart from cholesterol, we can also count smoking, stress, sedentary lifestyle, obesity, genetic factors and age as risk factors for cardiovascular diseases. So, let's examine together how we can lower our cholesterol and improve our cardiovascular health by eating.
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Let's consume fresh foods and add olive oil to our diet
The correct diet that is most adopted throughout the world and is most beneficial for heart health is the Mediterranean type of eating habit. Mediterranean type eating habits; It is rich in grains, legumes, fresh vegetables and fruits, fish and olive oil. Consumption of meat, milk and dairy products is less. Mediterranean type diet is high in monounsaturated fatty acids, fiber, complex carbohydrates, and low in saturated fat, cholesterol and simple carbohydrates. Fish, chicken and eggs are recommended once or twice a week. Most importantly, the use of olive oil in daily nutrition should be preferred.
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Be careful about salt consumption!
We should consume salt in our daily diet for our heart health. It should not exceed grams, that is, one teaspoon.
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Choose whole grain products!
White bread Instead, dark-colored bread containing whole grains should be consumed. In daily nutrition; Food groups such as oats, rye and barley and grain groups such as legumes should not be missing, because these foods contain high mineral, vitamin and fiber contents, and these contents also positively affect heart health.
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Consume 2.5-3 L of water daily!
!! Finally, you should pay attention to your sleeping hours, switch to an active life and include sports in your life!
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