Tips to Improve Heart Health

Tips to improve heart health
Tips to improve heart health

Noting that cardiovascular diseases are among the leading causes of death in the world, Cardiology Specialist Assoc. Dr. V. Özlem Bozkaya, “The incidence of cardiovascular disease is increasing rapidly in the young population. The American Society of Cardiology estimates that by 2050, the number of people diagnosed with cardiovascular disease in the United States alone will double to reach 25 million.

Stating that we can change our risk of cardiovascular disease by detecting modifiable risk factors early and managing them correctly, Cardiology Specialist Assoc. Dr. V. Özlem Bozkaya made suggestions.

Assoc. Dr. V. Özlem Bozkaya stated that if the result of this evaluation is normal, a check-up is recommended every 40 years.

Pointing out that the aim should be to determine the risk of possible cardiovascular disease in the early period and to correct the cardiovascular risk factors in the early period, Assoc. Dr. V. Özlem Bozkaya gave important information about the measures we can take.

Don't be afraid of control, learn your risk

Assoc. Dr. V. Özlem Bozkaya said, “In all other healthy individuals, the SCOR risk scale, which was created by the guidelines by looking at variables such as blood cholesterol level, smoking, blood pressure value, and gender, is used. In this scale, lifestyle recommendations and treatments to correct risk factors are planned according to the percentage of risk of cardiovascular disease in 10 years.

Follow the Mediterranean diet

Underlining that one of the healthiest diets for cardiovascular health is the Mediterranean diet, Assoc. Dr. V. Özlem Bozkaya, “Mediterranean diet is based on more vegetable-fruit consumption and less animal food consumption. In this diet, approximately 30 grams of fiber consumption per day is recommended. For this, include fresh vegetables, fruits and dried legumes in your diet and prefer flours such as whole grain, buckwheat and rye instead of refined white flour. Stay away from ready-made packaged foods containing trans fats.

Stating that sugary drinks should be removed from the diet, Assoc. Dr. V. Özlem Bozkaya, “Consuming 1-2 oily seasonal fish a week is beneficial for meeting Omega-3 needs. Vegetable oils should be preferred instead of animal fats, and olive oil should be preferred in terms of polyphenol content.

Limit your salt consumption

Adding that the daily salt consumption amount in healthy individuals should be limited to a total of 5 grams (equivalent to 1 teaspoon), Assoc. Dr. V. Özlem Bozkaya, “During the day, from tomato paste to vegetables; The salts we get from beverages such as mineral water exceeds our daily quota. Therefore, give up the habit of consuming additional salt. In salt consumption, iodized rock salt consumption would be a better choice instead of refined salts containing anti-caking agents.

Exercise for an average of 150 minutes per week

Noting that exercise is also important for cardiovascular health, Assoc. Dr. V. Özlem Bozkaya shared the following information:

“The cardiology guidelines recommend an average of 150-300 minutes of moderate-intensity exercise per week to maintain cardiovascular health. These can be listed as swimming, brisk walking, cycling, tennis. In addition, it is important to do exercises that increase muscle resistance 2 days a week. Exercises performed with repetitive sets separately for the lower and upper extremities (lower and upper part of the trunk) in order to reduce muscle loss starting from the age of 30 are included in this group. We recommend that those who do not reach the recommended time and amount should be as active as possible. Walk whenever you can, even if you don't exercise regularly."

Breathing exercises have a positive effect

Emphasizing that only 3-10 percent of the world's population breathe correctly, Assoc. Dr. V. Özlem Bozkaya said, “We start to do this automatic activity, which we call breathing, which we do right when we are born, wrong with the effect of our experiences and experiences over time. This situation brings with it the risk of many chronic diseases. We should learn the correct breathing for our cardiovascular, lung and mental health, and we should also add breathing exercises to our daily lives. Deep diaphragm exercises performed once or twice a day for an average of 1-2 minutes have a positive contribution to cardiovascular health by reducing heart rate and blood pressure.

Avoid alcohol and excessive consumption of red meat

Pointing out that alcohol and excessive consumption of red meat should be avoided for cardiovascular health, Assoc. Dr. V. Özlem Bozkaya said:

“There is no safe limit for alcohol, and alcohol consumption increases the risk of cardiovascular disease, especially in direct proportion to the amount. Guides; recommends limiting alcohol intake to no more than 100 grams per week. In red meat, which is the processed form of meat, containing additives and plenty of salt; sausage, salami, ham are on the banned list for cardiovascular disease. Consumption of these meats is not recommended as it is associated with an increased risk of colorectal cancer. In the report published by the World Cancer Research Fund, it is recommended to limit the consumption of red meat to 500 grams cooked (equivalent to about 600-700 grams raw) per week.

Pay attention to the fat around the abdomen!

Noting that obesity is one of the most important reasons that increase the risk of cardiovascular disease, Assoc. Dr. V. Özlem Bozkaya continued as follows:

“Obesity has unfortunately become an epidemic today. 4 out of every 1 children is at the border of obesity. Weight control does not improve many parameters such as blood cholesterol level, blood pressure, and insulin resistance. Increased fat, especially around the abdomen; It is a symptom of an increase in fat in the internal organs, which we call visceral adiposity. This is the type of lubrication that we physicians do not like at all and is associated with an increased risk of cardiovascular disease. Waist circumference measurement just above the navel is 102 cm in men; If women exceed 88 cm, it means danger bells are ringing for your health. The target is to have a waist circumference of less than 94 cm for men and below 80 cm for women. A healthy-clean diet and movement are essential for weight control, but if success cannot be achieved, professional support should be sought.”

Lifetime smokers give up 10 years of their life

Adding that smoking is responsible for 50 percent of all preventable deaths in the world, Assoc. Dr. V. Özlem Bozkaya said, “People who smoke for a lifetime have a 50 percent chance of losing their life due to a smoking-related cause, and this means that these people lose an average of 10 years due to smoking. Half of smokers die from cardiovascular disease. The risk of cardiovascular disease in smokers under the age of 35 is 5 times higher than in non-smokers. In addition, the risk of cardiovascular disease is increased due to secondary exposure to cigarette smoke. Smoking is an addiction and professional support should be sought from smoking cessation units. For a healthy life expectancy, not smoking itself; Even the smoke is unacceptable.”

Do not exceed the daily caffeine consumption limit

Stating that the 240 mg limit for daily caffeine consumption should not be exceeded, Assoc. Dr. V. Özlem Bozkaya said, “There is an average of 1 mg of caffeine in 40 cup of Turkish coffee, 1 mg in 100 cup of filter coffee, and 1 mg of caffeine in 40 cup of tea. Exceeding the daily safe caffeine consumption limit of 240 mg is not recommended as it may trigger complaints such as restlessness, anxiety, palpitations and sleep disturbances.

Prefer raw and shelled nuts

Stating that they recommend adding shelled, unroasted, unsalted and raw nuts to the nutrition program for cardiovascular health, Assoc. Dr. V. Özlem Bozkaya, “Raw consumption is important as roasting can alter the availability of bioactive compounds in nuts. Nuts such as walnuts, almonds, peanuts and hazelnuts are rich in high bioactive compounds such as many minerals (magnesium, potassium), fiber, polyphenols, tocopherols, phytosterols and phenolics that are beneficial for cardiovascular health.

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