It is now known that obesity, in addition to being a risk factor for cardiovascular diseases, also causes other problems such as hypertension. Obesity is a direct cause of coronary heart diseases, hypertension and high cholesterol levels.
In order to reduce the risks, gaining correct eating habits, including adequate and balanced nutrition, will protect you against coronary heart diseases and hypertension.
Body. As fat increases, total cholesterol and LDL increase, which causes vascular clogging. Increased fat, especially in the belly area, increases the risk of heart diseases. Waist/hip ratio should not exceed 0.88 in women and 0.95 in men. Walking at a fast pace for 40 minutes at least 3 days a week protects heart health and reduces cholesterol and triglyceride levels.
If your fat consumption is more than 30% of your daily energy intake, your total cholesterol will increase; if it is less than 20%, your HDL cholesterol will decrease. causes. Therefore, you should try to regulate your fat consumption according to the amount of calories you consume daily. You can follow a few ways to reduce the amount of fat you consume daily and protect against heart diseases.
*For a healthy diet, increase the rate of unsaturated fat in your diet. Polyunsaturated oils (sunflower, corn oil) should constitute 10% of the total energy, and monounsaturated oils (olive oil, hazelnut oil) should constitute 15%.
*You should consume at least five portions of vegetables and fruits a day. The low fat content and high fiber content of vegetables and fruits have a positive effect on protecting cardiovascular health.
*Include more fish in your diet. Consuming fish instead of red meat will reduce your fat intake. It will be effective in protecting your cardiovascular health as it will reduce the amount and increase your omega-3 intake.
*Prefer fat-free milk and dairy products. Since the nutritional value of reduced-fat milk and dairy products is no different from the nutritional value of full-fat dairy products, it is important to choose these products to be protective.
*Choose whole grains. Meeting most of your daily energy needs from carbohydrate-rich foods, paying attention to calories, will help you reduce fat intake.
*Pay attention to your cooking method. Prefer grilling or baking instead of frying.
*Pomegranate is a fruit with high antioxidant content, and you can choose at least one of your fruit portions as pomegranate to prevent vascular occlusion.
*Turmeric is the best for vascular cleansing. It is one of the effective spices. It also prevents arteriosclerosis and prevents fat storage. Mixing it with your fat-free yoghurt and consuming it can be considered as a snack alternative.
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