Cardiovascular diseases, which are the leading cause of death worldwide, are seen in 12-15 percent of people over the age of 50 in our country. Drawing attention to the importance of heart-friendly nutrition, Nutrition and Diet Specialist Dyt. Deniz Pirçek said, “Consuming at least 5 servings of vegetables and fruits a day, taking plenty of Omega 3, preferring vegetable oils, avoiding simple sugars and exercising regularly are very important to protect cardiovascular health.”
Cardiovascular diseases continue to be the leading cause of death worldwide. Today, 25 percent of the world population is affected by cardiovascular diseases. The incidence of cardiovascular diseases, which is also an important problem in our country, is between 12-15% in people over the age of 50. The main risk factors of cardiovascular diseases include hypertension, increased levels of bad (LDL) cholesterol and triglycerides in the blood, low levels of good cholesterol (HDL), smoking, diabetes and obesity. Medicana Çamlıca Hospital Nutrition and Diet Specialist Dyt. Deniz Pirçek said, “Almost half of the adult population is at risk of cardiovascular diseases. Cardiovascular diseases are one of the most common health problems in Turkey. In recent years, the spread of fast food culture and the decrease in physical activity have increased the incidence of these diseases. In addition, genetic predisposition also plays an important role.”
Do not fry your food, eat fish 2-3 times a week
Pointing out that cardiovascular diseases are a health problem that can be prevented with a healthy diet and lifestyle changes or can be improved with medical treatment, nutritional treatment and lifestyle changes after they occur, Dyt. Deniz Pirçek gave the following information about heart-friendly eating habits:
- “Consider the fat content of all the foods you eat. You can create a healthy diet that does not contain too much fat with vegetables and fruits, cereals, lean red meat, skinless, poultry, fish and low-fat foods.”
- “Eat at least 5 servings of vegetables and fruit a day. The low fat content of vegetables and fruits as well as their high pulp content have a positive effect on protecting cardiovascular health. Because water-soluble pulp in the composition of some fruits and vegetables has a cholesterol-lowering effect.”
Vegetable proteins lower cholesterol
- “Include more legumes in your diet. Dried legumes are rich in complex carbohydrates and fiber-rich vegetable protein sources that are poor in fat, saturated fat and cholesterol. Due to these properties, they have blood cholesterol lowering effects.”
- “Get plenty of Omega 3s. EPA in fish and alpha-linolenic acid in walnuts, flaxseed and purslane are heart-friendly omega 3 fatty acids. To get enough omega 3, grilled or steamed fish should be consumed 2-3 times a week, 2 walnuts and 1 teaspoon of flaxseed should be mixed into salads or yogurt. Vegetarians should definitely take Omega 3 support.”
- “Do not fry, bake. The cooking method is as important as the food chosen. The frying method causes oxidation of fats, poses a risk for cardiovascular disease and causes excessive fat consumption. Instead, steam cooking or baking in the oven using less oil should be used.”
Check the amount of fat written on the package
- “When buying food, check the fat content on the label. Read the energy, energy from fat, total fat, total fat, saturated fat and cholesterol amounts in the nutrient table on the label of most foods. Also look out for the words 'low fat' or 'fat free' on the label. This information will help you during your shopping. Choose low-fat ready-to-eat foods.”
- “Use less solid fats in your meals. Choose vegetable oils (olive oil, sunflower oil, soybean oil, canola oil, etc.) instead of saturated fats such as margarine, butter, tail fat, and suet.”
- “Avoid simple sugars. Consuming too much simple sugars, such as excess saturated fat and cholesterol, can cause your blood cholesterol to rise and threaten your cardiovascular health. The ways to reduce simple sugars include not consuming carbonated drinks such as ready-made fruit juices and sodas containing sugar, avoiding pastries made with processed flours such as pastries and pastries, packaged products with unknown ingredients and desserts.”
Cycling, walking, swimming, aerobics
- “Incorporate exercise into your life. Exercise has a multifaceted effect in preventing cardiovascular diseases. Exercise should be moderate and regular. Aerobic activities such as cycling, walking, swimming and tennis increase oxygen utilization and protect the health of the heart and blood vessels. Exercise increases the level of good cholesterol (HDL), which protects vascular health, lowers blood pressure, keeps body weight under control by expending energy, provides insulin-blood sugar balance, and facilitates coping with stress.”
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