Which foods should be consumed and how to protect cardiovascular health

Which foods should be avoided to protect heart and vascular health
Which foods should be avoided to protect heart and vascular health
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exp. dit. Elif Melek Avcıdursun aims to prevent diseases by combining her eating habits with healthy foods. Which foods should be avoided and which foods should be consumed and how they were explained in detail in our news.

Statistics announced by the Turkish Statistical Institute in 2016 show that 10 out of 4 people in Turkey die due to cardiovascular diseases. Factors such as family history of heart disease, gender, obesity, high cholesterol, high blood pressure, and diabetes constitute a risk for cardiovascular diseases. It has been found that animal food consumption, salt consumption, saturated fat intake, intense energy intake, alcohol consumption, processed red meat consumption, irregular diet are directly related to cardiovascular diseases.

1- Limit Salt

Daily salt consumption should be 3-5 grams and salt should not be added to meals. Processed ready-to-eat foods high in sodium should not be consumed. Salt increases blood pressure, causing high blood pressure and adversely affects kidney health in the future.

2- Reduce Animal Foods

Red meat, eggs, offal, fatty meats, smoked and processed meat groups are rich in saturated fat & sodium. However, consuming such foods more than twice a week and cooking them in oil raises cholesterol, causing vascular blockages, heart diseases and various health problems. It also paves the way for insulin resistance and type 3 diabetes. It will be healthier to prefer lean red meat from the foods in this group and to cook it without using extra oil, grilling or baking it in the oven. Consumption of animal meat groups, especially fish, at least two days a week, meets the need for omegaXNUMX and shows heart protective properties. Again, choosing lean parts of poultry (such as chicken breast) will make it easier to get quality protein.

3- Attention to Tea and Coffee Consumption

Consumption of more than four cups of coffee a day can negatively affect cardiovascular health, increase blood pressure and affect cholesterol. A daily average of five cups of unsweetened clear and lemon black tea consumption will be sufficient for heart patients. Linden chamomile, fennel or white tea can be preferred from herbal teas.

4- Increase Pulp Intake

Soluble and Insoluble mail sources have curative effects on blood cholesterol lipid levels. Consumption of at least five servings of fruits and vegetables per day, in particular, helps to complete the targeted fiber consumption and facilitates the intake of necessary antioxidants. Dried legumes, whole grain products, raw nuts support daily fiber intake. A handful of raw nuts every day, a serving of legumes at least two days a week, daily fruit and vegetable consumption and 20 to 35 grams of fiber consumption should be supported.

5- Turn to Healthy Food Resources

Consumption of saturated fat of animal origin should not exceed 5 to 7% of daily energy intake. Saturated fats can cause high cholesterol accumulation and a negative appearance of the blood lipid profile. Especially the HDL LDL cholesterol ratio moves away from the target with the consumption of saturated fat. This brings along health problems such as heart attack, vascular occlusion, etc. An average daily intake of 20-30 grams of olive oil shows heart-protective properties. However, cooking meals with olive oil, adding olive oil to salads, and consuming five olives a day protects heart health and helps reduce bad cholesterol levels. Fat sources such as avocado, olive oil, walnut, almond, etc. When consumed within daily limits, it helps to regulate blood pressure, reduce cholesterol and improve lipid profile.

Heart diseases are a preventable health problem with the Mediterranean style diet model and DASH diet approach.

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