NUTRITION IN HEART AND VASCULAR DISEASES
Today, both the development of technology and working conditions; It has changed our way of life and eating habits considerably compared to the past. As a society, we started to move less but consume more food. In addition to all these, increasing fast food and fatty foods pave the way for many health problems. These are obesity, cardiovascular diseases, heart attack, high blood pressure and other diseases. Especially cardiovascular diseases and heart attacks have increased in recent years.
WHAT ARE CARDIOVASCULAR DISEASES?
When cardiovascular disease is mentioned, all disorders in the heart and blood vessels come to mind. It is caused by the complete cessation or reduction of blood flow to the heart muscles. Ischemic heart diseases constitute one fourth of the causes of death. The basis of this type of disease is atherosclerosis, which is called arteriosclerosis, and is defined as narrowing or occlusion of the vessels.
Atherosclerosis is the decrease and narrowing of the flexibility of the vessels. Fatty substances such as cholesterol accumulate on the vessel wall and cause the vessel structure to narrow by impairing its flexibility. The contraction period can start at an early age and progress slowly, and it will be accelerated by our lifestyle and eating habits.
WHAT CAUSES HEART DISEASES?
Very high cholesterol level in the blood
Inactivity and obesity
HOW SHOULD THE NUTRITION BE IN HEART DISEASES?
Eat enough and balanced!
Foods contain essential nutrients for our body. We get the necessary energy from carbohydrates, proteins and fats. Our body needs vitamins, minerals and water. The daily nutrition plan must consist of 3 main meals and snacks.
Keep antioxidant-containing foods in your diet plan!
Environmental pollution, metabolism and processing of nutrients cause oxidative stress. Oxidative stress increases ldl oxidation, known as bad cholesterol, and creates plaque in the vessel. Antioxidants prevent plaque formation caused by oxidative stress. Therefore, antioxidant substances such as vitamins C and E, carotenes, falvonoids, selenium, zinc are included in our diet.
we must have.
Prefer unsaturated fats! And be moderate in the use of oil!
Fats in food constitute an important source of our energy. Some oils even provide vitamins A, D and E and give flavor to the meals. Fats in our food are divided into two as saturated and unsaturated.
Most animal fats are saturated and increase the cholesterol content. Most vegetable fats are unsaturated and do not contain cholesterol.
Unsaturated fats are divided into monounsaturated and polyunsaturated fats.
Polyunsaturated fats:Corn germ, sunflower, soybean oils etc
Monounsaturated fats: olive oil, omega 3 and monounsaturated fats are very important for heart health and should be found in our meals in sufficient quantities.
Instead of full-fat dairy products, consume semi-skimmed milk, non-fat yogurt. Instead of full-fat meats, eat lean ground beef, lean meat products and chicken meat more. Do not eat high-fat foods such as sausage, cake, fatty cheese and peanuts. Eat products containing unsaturated fat.
Beware of dietary cholesterol!
Cholesterol is found in animal foods. Offal, eggs, some seafood, meat contain more cholesterol. Therefore, do not consume brain, liver, kidney and shrimp too much. Consume boiled eggs once or twice a week.
Fruit( apple, orange, banana), vegetable (Beans, onions, cabbage)and vegetable oils (Soy, corn, flaxseed.)The stenols found in the stenol reduce the absorption of cholesterol by competing with cholesterol while being absorbed. 2 g of vegetable stenol cholesterol every day. 10%rate decreases.
Consume foods containing complex carbohydrates and fiber!
Vegetables and fruits are rich in fiber, vitamins and minerals. Legumes, oats, lentils. Prefer foods rich in fiber and complex carbohydrates, such as wheat bread.
Avoid excess sugar!
Try to consume coffee tea without sugar or very little. Avoid sweets, cakes, candies and cola drinks, Prefer fruit itself or freshly squeezed juice instead of ready-made fruit juice.
Do not use alcohol or minimize it!
Watch out for the salt!
There is a linear relationship between salt consumption and hypertension. Therefore, meat juices, sauces, brine, salted cheese, salted olives, salty nuts should be avoided.
It should be under 5-6 gr.