Heart Health and Nutrition
Our biggest weapon in protecting and improving our heart health is a healthy diet and an active life.
The world is changing every day, society is changing, life is changing, we are changing. Our movements are decreasing, our abdominal region is getting fat, we are getting belly and fat. The circumference of our heart and all our organs is lubricated. Our risk of contracting diseases increases. Our biggest weapon in protecting and improving our heart health is a healthy diet and an active life. Regulating our diet according to the principles of healthy eating and increasing our physical activity is the golden key for our heart health.
High cholesterol level in the blood triggers the risk of heart attack. Cholesterol is a type of fat-like sterol that is also produced in the body, and too high a cholesterol level in the blood increases the risk of clogged blood vessels. Reducing the fat in our food, and especially animal fat, stops the rise of blood cholesterol and makes it fall. Cholesterol is absorbed much faster when taken with solid and burnt fats and can accumulate in the blood. Animal foods with high saturated fat contain more cholesterol.
A Healthy Body for a Strong and Healthy Heart
We have to lose our excess weight. By losing the extra weight we carry, we reduce the burden of our heart. Obesity is a major risk factor for heart health and overall health.
Especially the fat accumulated in the abdomen is the biggest enemy of our heart. We have to slim our waist. Waist circumference should be less than 80 cm for women and less than 94 cm for men.
Body Mass Index (BK=Value obtained by dividing body weight (kg) by the square of height (cm)) should be between 20 and 25. When the body mass index is above 25, our heart is in danger, and when this value is above 30, the size of the danger increases exponentially.
Nutritional Recommendations for Heart Health
A diet rich in vegetables and fruits protects heart health. The vitamins, fiber and protective elements called antioxidants contained in this group of foods are the key points in protecting and improving our health and heart.
We should consume at least 5-7 servings of vegetables and fruits per day. Along with the main meals, we should definitely consume salad or raw vegetable cold cuts.
Fish, which is rich in omega 3 fatty acids, is of great importance for heart health. It is necessary to consume grilled or steamed fish three times a week. When we consume deep-fried fish, omega 3 fatty acids lose their effectiveness during the frying process. In addition, some studies have shown that the omega 3 content in canned fish is lower than in fresh fish.
Consumption of whole wheat bread and bread made from whole wheat and rye flour enriches our diet in terms of fiber, which has a positive effect on our heart health.
Thanks to the fiber and antioxidants they contain, dried legumes protect our heart health and keep the blood cholesterol level in balance. We should consume legumes at least twice a week.
We can eat eggs 2-3 days a week, but we should not consume more than 1 egg in the same day.
We should avoid eating offal (such as liver, brain, kidney).
How Should We Include Fat in Our Diet to Protect Heart Health?
The biggest risk to heart health is high blood cholesterol and blood fats. Consuming high-fat and high-fat foods is the biggest factor that raises blood fats and cholesterol. We should not consume ready-made foods with high fat content, visible fats of meat, skimmed milk and yoghurt.
We should not use butter or margarine for breakfast. We can add a small amount of olive oil to the raw vegetables we will consume for breakfast.
We should reduce the amount of oil we put in our meals, and use oil and especially olive oil instead of solid fat. We can prefer boiling and grilling instead of frying.
We should definitely not use tail fat and tallow.
