Cholesterol and Risk of Cardiovascular Diseases

According to the World Health Organization, cardiovascular diseases are one of the leading causes of death in human beings. As in the world, there are approximately 7 million heart patients in our country, and the number of people who die from cardiovascular diseases will continue to increase with the increasing tendency to fast-food-style foods, sedentary life, alcohol and cigarette use.

If we look at the risk factors for cardiovascular diseases;

Body weight above the ideal weight is accompanied by; obesity

Genetic factors: presence of individuals with cardiovascular diseases in the family

Hypertension

High total cholesterol and LDL cholesterol

Tendency to foods containing excessive animal fat

Increasing sedentary life

a stressful lifestyle

Alcohol and smoking

So how can we say STOP to cardiovascular diseases?

Although minimizing the use of alcohol and cigarettes, increasing physical activity, avoiding stress, are behaviors aimed at preventing cardiovascular diseases, dietary changes have a very important place in preventing this disease.

The type of food we consume, the preparation and cooking technique of food affect the formation of cardiovascular diseases. You can protect yourself from this disease by correcting wrong and irregular eating habits and increasing physical activity.

Excess of anything is bad!

Salt is useful, but attention should be paid to salt consumption as it will invite cardiovascular diseases along with blood pressure problems.

In particular, foods with high saturated fat content such as butter, lard, lard, chicken skin should be avoided so that our triglyceride value does not rise.

If there is a risk of high cholesterol, eggs should be consumed every other day or white should be preferred instead of egg yolk.

Fast-food products with unknown ingredients should be avoided.

Vegetable oils should be preferred instead of animal fats, and omega 3 consumption should be increased.

At least 2-3 walnuts should be consumed per day to keep High Cholesterol in balance.

Semi-fat or non-fat dairy products such as milk, cheese, ayran, kefir, yoghurt and cheese should be preferred.

Studies have found that oatmeal is effective in lowering cholesterol. A maximum of 2 tablespoons of oatmeal or oat bran per day can be added to the diet.

Instead of foods such as white bread, pita, lavash, brown bread varieties such as whole wheat, rye and bran bread should be consumed.

The Mediterranean type of diet should be made sustainable.

Attention should be paid to water consumption and at least 10 glasses of water should be drunk per day.

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