Did you know that being at the ideal weight for the prevention or treatment of cardiovascular diseases is in the first place?
48% of natural deaths worldwide are due to cardiovascular diseases. In order to reduce this rate, we need to change our diet and living habits.
So what are the risk factors for cardiovascular diseases?
Cholesterol: Cholesterol is the first risk factor for our cardiovascular health. Studies have shown that the presence of bad cholesterol, that is, LDL, in the body above 130 mg/dl is one of the factors that seriously affect heart health. In general, total cholesterol in the blood above 200 mg/dl is an important factor that threatens heart health. Good cholesterol, ie HDL, below 40mg/dl is revealed as an important risk factor for heart health.
What raises our cholesterol?
Excessive consumption of saturated fats in the diet
Consumption of too much white bread
Low fish consumption, intense red meat consumption
Each of these factors raises cholesterol. Apart from cholesterol, we can count smoking consumption, stress, sedentary lifestyle, obesity, genetic factors and age as risk factors for cardiovascular diseases. So, let’s examine together how we can reduce our cholesterol and improve our cardiovascular health by eating.
Let’s consume fresh foods, let’s add olive oil to our diet
The most accepted form of nutrition in the world and the most beneficial for heart health is the Mediterranean type of eating habit. Mediterranean type eating habits; It is rich in cereals, legumes, fresh vegetables and fruits, fish and olive oil. Consumption of meat, milk and dairy products is less. Mediterranean diet is high in monounsaturated fatty acids, fiber, complex carbohydrates, and low in saturated fat, cholesterol and simple carbohydrates. Fish, chicken, eggs are recommended once or twice a week. Most importantly, the use of olive oil in daily nutrition should be preferred.
Watch out for salt consumption!
In our daily diet, our salt consumption should not exceed 5 grams, that is, a dessert spoon, for our heart health.
Choose whole grain products!
Instead of white bread, dark-colored breads containing whole grains should be consumed. In daily nutrition; Food groups such as oats, rye, barley, and grain groups such as legumes should not be neglected, because these foods contain high mineral, vitamin and fiber contents, which also positively affect heart health.
Consume 2.5-3 liters of water daily!
!! Finally, you should pay attention to your sleep hours, make a transition to an active life, and include sports in your life!