Cardiovascular diseases are the leading cause of death on a global scale and are expected to continue to be the number one cause of death for a long time. According to World Health Organization data, it is estimated that 17.5 million people died due to cardiovascular diseases in 2005 and this figure constitutes 0 of global deaths.
While it is not possible to change some risk factors such as family history, age and gender, you can avoid a heart problem in the future by adopting a healthy lifestyle.
A study by researchers at the University of Cardiff to investigate the impact of environmental factors on chronic diseases revealed that a healthy diet, regular exercise, low body weight, a cigarette-free and low-alcohol lifestyle reduced the risk of many chronic diseases, especially heart disease.
Here are 5 important nutritional alert to reduce the risk of heart disease!
Stay away from saturated fats and trans fats;
Decreasing the trans-fat intake of HDL cholesterol (benign) increases LDL cholesterol (malignant), increasing the blood cholesterol levels of saturated fats increases your risk of developing heart disease. Trans fats are hydrogenated by chemical means. Ready-to-eat foods, pastry products, fats. You can check the product label to see if it contains trans fat. Saturated fat consumption should not exceed the daily calorie intake.
Flaxseed, avocado, mackerel and salmon are the most important sources of w-3. W-3 protects you from heart diseases and diabetes by reducing inflammation in the body.
Eat 5 servings of vegetables and fruits per day;
Vegetables and fruits help to prevent the formation of free radicals with the contents of vitamins and minerals in antioxidant structure.
Increase the consumption of fiber (fiber);
Whole-grain foods help you lower your blood cholesterol levels with its beta-glucan, as well as its high fiber content.
Reduce salt consumption;
Excess salt consumption leads to increased blood pressure. High blood pressure is the leading risk factor of heart disease, which is the most important cause of death and disease burden in our country. The World Health Organization states that the targets for the daily intake of salt in dietary intake should be <5 g / day. In the SALTurk study conducted in our country, the daily salt consumption was found to be 18 g / day. Bread, traditional products (pickles, pickled, canned, etc.), cheese and other processed products are prepared to prepare food and added to the table overload salt is thought to be.