Creating a diet to protect the cardiovascular health at a young age will be the most beautiful and valuable investment for the aging age. In order to protect cardiovascular health, our diet needs to be on track. How is this created? We need to pay attention to the oils we take, the amount and derivative of the oil.
It is necessary to pay attention to the group consisting of n3, n6 and n9 fatty acids in the foods we consume to protect the heart health. In other words, feeding with only oils such as olive oil does not affect cardiovascular health positively. While using this type of salad, we can use different oils in our food.
While feeding from fats, it is necessary to be fed in equal distribution. Reducing unsaturated fats will also have positive effects on cardiovascular health. So how can heart disease reduce? We already accumulate saturated fats in our bodies using meat, milk, cheese, yogurt, or animal foods. Therefore, we must equalize the intake of vegetable oils. Apart from that, we must make physical activity a part of our lives.
Fish and shellfish, which have a high content of unsaturated fat, both reduce blood clotting and regulate the rhythm of the heart. In addition to fish, Omega 6 fatty acids found in cereal products, nuts, sunflower, soybean and corn oils help lower bad cholesterol unlike saturated fats. Here are the foods that are good for heart health.
When it comes to fish, Omega 3 comes to mind. As mentioned in our article titled “The benefits of fish before, fish is a food that is friendly with your heart.
Omega 3 has many benefits to our body and the most important of these is that it reduces the risk of heart attack. Omega 3 relaxes the main vessels going to the heart and makes our veins more flexible. It also reduces blood pressure and helps regulate your heart rhythms.
It also has an anti-inflammatory effect on the body. When choosing fish, you can prefer more fatty fish such as salmon and trout. These fish are rich in terms of Omega 3 and they are very rich in protein.
Fruit and Vegetables
According to the data, 5 servings of vegetables and fruits that we eat a day are very important in protecting against heart diseases. When vegetables are consumed due to their high fiber content, cholesterol helps lower LDL cholesterol, known as bad cholesterol.
At the same time, vegetables, which are not intense in terms of calorie content, appear on the one hand with their properties that prevent us from satisfying the feeling of satiety.
Still, we should be careful about the fats and the amount we use when making vegetable dishes. A vegetable meal made with olive oil will help you have a lighter meal and beneficial fatty acids into your body.
Olive oil forms the basis of the Mediterranean type of nutrition. Olive oil, consisting of mono and polyunsaturated fatty acids, will protect you from cardiovascular diseases unless you exceed sufficient amount.
However, in order to prevent cardiovascular diseases, it is necessary to restrict the amount of fat intake in general.
If we consume too much, we can cause more harm than benefit. Considering this, the oil to be consumed will be very useful for your heart health.
Legumes such as chickpeas, haricot beans, mexican beans, and lentils are truly heart-friendly.
These foods, which you should never miss from your table, are known as protein stores.
Why don’t we consume it when we have these heart-friendly foods? There are various legumes that you can consume by making salads if you wish.
The polyphenols in tea are effective in preventing heart diseases due to their antioxidant properties.
Instead of black tea and coffee consumption, consumption of herbal teas such as green tea, sage, chamomile and fennel should be increased.
As with anything, it is harmful to consume teas too much. Paying attention to this, you can consume 2-3 cups of tea during the day. It will be very useful for your heart health.
In addition to its high protein content, B1 it contains is effective in preventing heart diseases thanks to iron, zinc, phosphorus and magnesium.
Studies have found that consuming 25 grams of soy regularly per day reduces the risk of heart disease.
You can include soy consumption in meals during the day. This will positively affect the health of your heart.
It contains unsaturated fatty acids, potassium, pulp, vitamin E and omega-3. In this way, it has a protective effect against heart diseases.
It can be consumed by adding 1 tablespoon of flaxseed into foods such as yogurt and soup every day.
This not only helps speed up your metabolism, but also helps protect your heart. Take care to consume it regularly.
Oats are one of the healthiest grain varieties. Gluten-free oats contain the necessary mineral mineral fiber and antioxidants for the body.
Research has shown that oats and oatmeal have many health benefits. Losing weight, regulating blood sugar and heart health are among these benefits.
Due to their vitamin B and E content, they have anti-heart disease properties. Oat flakes, whole wheat bread, whole wheat pasta and rice, bulgur consumption should be increased.
How to Plan a Nutrition Program?
- The amount of calories taken daily should be reduced.
- Vegetable oils (olive oil, hazelnut oil, sunflower oil, soybean and corn oil) should be consumed regularly and at certain levels instead of solid oils.
- Fish consumption should be increased. Red meat consumption should be limited once a week. White meat consumption such as chicken and turkey should be emphasized.
- Foods such as pastries, chips, cakes and pastries with high fat content should not be consumed.
- While cooking foods, methods such as grilling, steaming and boiling should be preferred.
- Salt consumption should be reduced.
- The number of daily meals should be increased.
- Alcohol intake should be reduced and cigarettes should not be consumed.
- Exercises should be done 3 times a week.
- Intake of purified cereal products, dried legumes, vegetables and fruit should be increased instead of simple sugar-containing desserts and refined foods with high fiber content.
- Stay away from salt.
High-fat foods trigger existing coronary heart diseases and increase the level of bad cholesterol, causing this disease to occur. The most important nutrient to be avoided is salt. Salt, one of the “three most dangerous whites”, raises blood pressure if it is consumed excessively.
High blood pressure can cause heart disease, as well as cause kidney failure and paralysis. However, reducing salt (sodium) in meals helps to lower blood pressure in high blood pressure patients.