Heart disease is the leading cause of death in the world
Taş said the way to prevent heart disease is to change lifestyle: “Heart disease and related deaths are increasing day by day and remain the number one cause of death in the world. The way to avoid this is to change your lifestyle. Not smoking, paying attention to exercise, diet and trying to stay away from stress reduce the risk of heart disease and rejuvenate the age of the arteries.
High blood pressure increases the risk of a heart attack
According to cardiology specialist Dr. Ümmü Taş, “High blood pressure increases the risk of a heart attack. High blood pressure may not cause any symptoms. That is why you should have your blood pressure checked once a year. Once your blood pressure is high, it does not mean you have hypertension. If your blood pressure readings are consistently above 120/80, it is appropriate to see your doctor. High blood pressure can be controlled by reducing stress, eating a healthy diet, exercising, minimizing salt intake and drinking less alcohol.
Cholesterol is important
Taş said it would be appropriate to check fasting cholesterol levels every 2 years: “Cholesterol tests will measure your good cholesterol (HDL), bad cholesterol (LDL) and triglyceride levels. A high triglyceride level in combination with low HDL cholesterol or high LDL cholesterol is associated with cardiovascular disease, according to the American Heart Association. If you have a family history of heart disease, you may be genetically predisposed to high cholesterol and may require cholesterol medication. However, with high saturated fat; Make sure to lower this level by avoiding foods such as beef, lamb, butter and whole milk. For a healthier heart, don’t forget to add healthy oils such as fish, olives, avocados, walnuts and olive oil to your menu.
Exercise for at least 30 minutes a day
Taş said: “Diet and exercise are important for heart health. Obesity is known to increase the amount of work required to pump blood to the body and force the heart, and the fatty tissue causes plaque buildup around the arteries, increasing the risk of cardiovascular disease. In addition to diet, exercise and the use of relaxation techniques are also important for heart health. Exercise can control weight and reduce stress by strengthening the heart muscle. We recommend 30 minutes of moderate exercise at least 5 days a week. Exercising and keeping our heart rate above resting levels has a positive impact on heart health.”
“Keep away from smoking”
Uzm states that smoking should be avoided to protect heart health. Dr Umm Tas said: “Smoking, among other drawbacks, damages the inner surface of blood vessels and leads to atherosclerosis, i.e. hardening of the arteries. But no matter how long you’ve been smoking, it’s never too late to quit. According to the American Cancer Society, your blood pressure returns to normal within 20 minutes of quitting, your lung function improves after 3 months, and your risk of heart disease is halved after a year.
“Eat Fresh Food”
Specialist dr. Ümmü TAŞ, who advises on nutrition, said, “The importance of consuming fresh food is also great. Packaged foods and fast food consumption negatively impact heart health. The Best Foods for Heart Disease They are foods that are low in sodium, cholesterol and saturated fat (and no trans fats). Fresh foods should be chosen for grocery shopping, and processed or packaged foods that may be high in salt or sugar are not preferred. Some examples of good food choices are; Examples include fresh fruit, fresh vegetables, low-fat milk, legumes such as brown rice, chickpeas or lentils, whole-wheat bread or pasta, healthy fats such as olive oil, avocado, nuts and seeds, and lean proteins such as skinless chicken, eggs and fish. People with diabetes are 2 to 4 times more likely to develop cardiovascular disease than others. “Because this risk is so high, cardiovascular disease remains the most common cause of death in people with diabetes.”