10 Tips that Protect the Heart!

From unhealthy nutrition to sedentary lifestyle; from smoking to overweight; Many factors cause heart diseases, from diabetes to high risk factors such as high cholesterol and hypertension. Cardiologists, who state that cardiovascular diseases, which rank first among the causes of death in the world have become more common in young people, say that some simple applications have protective measures against heart diseases.

Here are some of them …

Eat healthy: Eat vegetables, fruits and whole grain products; Give priority to legumes and fish-based nutrition. Made works; It shows that the Mediterranean diet reduces the risk of death. The Mediterranean diet is a delicious and healthy food culture that contains plenty of antioxidant-storage fruits, fresh vegetables, high protein pulses and nuts, low-fat meats and healthy fats. Avoid fast-food foods, processed products such as salami, sausages, and sausages, trans or saturated fats, simple sugars known as refined carbohydrates, and sweetened drinks with or without aerated gas.

Do not neglect the exercise: Regular physical activity should be a basic lifestyle in terms of protecting and improving cardiovascular health. Physical exercise reduces the risk of cardiovascular disease. Do at least 150 minutes of moderate or a minimum of 75 minutes of advanced physical activity per week.

Stay away from smoking: About one in three deaths from heart disease is caused by smoking or passive smoking. Studies show that electronic cigarettes are not innocent and contain the risks seen in classic smoking.

Provide your ideal weight: Your excess weight; causes many diseases such as diabetes and high blood pressure. Therefore, it is very important to reach the ideal weight. The problem of obesity is becoming more and more common among children and young people in our country due to immobility and poor eating habits.

Restrict salt consumption: It is known that reducing the consumption of salt by 1 g per day in adults with high blood pressure between the ages of 30-80 will reduce the large blood pressure value by 3-4 mmHg, thereby reducing the risk of cardiovascular disease. The most practical way to reduce salt consumption is by not putting salt shaker on the table. A small amount of salt added to the pot while cooking, and natural salt in tomato paste, bread or vegetables will meet our body needs.

Sleep patterns: Less than six hours of sleep or poor quality sleep raises blood pressure; Therefore, it prepares the ground for cardiovascular diseases. Too long sleep time also increases the risk of heart disease. Therefore, take care to ensure your sleep pattern.

Do stress management well: Psychosocial work stress and worries about job loss and mental conditions such as depression, restlessness and anger increase the risk of heart disease and death due to heart disease.

Be social: The small environment, loneliness and poor mental support increase the risk of heart disease. The results of 148 large-scale studies investigating the relationship between social relationships and the risk of death; shows that adequate and healthy social relationships increase their survival by 50 percent compared to bad and inadequate social relations.

Finally, do not forget to use your heart medication regularly if any, and have a checkup once a year. Healthy days!