10 Beneficial Nutrients for Your Heart Health

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Incorrect nutrition, inactivity, poor genetic background from family, smoking, air pollution, stress, etc. Depending on many factors, our heart is at risk. We must make useful changes in our lifestyle as soon as possible in order not to break the heart of our most precious body. Do not listen to the conclusions of the health reports, do not fall into the mistake of seeing your own health, wipe out your mind that nothing will happen to me.

Statistics say ...
According to WHO data, 17.5 million people die from cardiovascular diseases every year in the world, and this number reaches 170 thousand people in our country. If we are not preventive, this table is expected to become even worse in 20 years and reach 20 million. According to European cardiovascular disease statistics, about 105 billion euros are spent on the treatment of the disease, accounting for 12% of total health expenditure. DALY values ​​lost to us due to deaths and injuries in the year 2005 reached 72.5 billion.

The heart is beneficial foods.
Do not miss some of the foods that are especially important for heart health.

1. Fish (Sardine / Mackerel): The best source of Sardine omega 3 is rich in selenium, known as omega 3 fatty acid and antioxidant mineral, while mussels are a high fish with low risk of contamination in contaminated seas.

2. Green Tea / Coffee: Ingredients catechins have cardiac health remedies. Coffee is a drink that is abandoned by those who think heart health. Whereas the antioxidant capacity is so high that it can even have a relaxing effect on the contrary to its pleasant aroma, which is not a problem when taken in a controlled manner, coffee can only cause a short-term discomfort for those unfamiliar with drinking. For those who do not drink coffee, there may be a feeling of palpitations for 2 or 3 days, which can occur when the recommended amounts are exceeded. How much do we have to drink? If we accept 1 dessert spoon as 3 grams, it is said that coffee is safe for up to 5 cups per day.

3. Oil seeds / Walnut: The walnut oil acid composition is a wonderful oil seed, consumed in the direction of your daily calorie needs, taking care of the portions. It is the choice and quantity which is important in the use of oil. To be healthy, add bread to olive oil, add plenty of food to increase calorie intake, be in control. Never use margarine on your bread in your breakfasts, instead you can use lobster light cheese, try to cook your food with 1 tablespoon oil, especially not to add extra cooking oil to meat dishes. Also give up the habit of roasting onions with onions.

4. Tofu / soybean meal: It is a good vegetable protein and isoflavone source that has been observed to reduce total and LDL cholesterol levels. FDA's' saturated fat and cholesterol content allowed a health claim to reduce the risk of cardiovascular disease by 25 grams of soya intake per day.

5. Egg: Do not be afraid of eggs. After the mother's milk, the egg with the highest quality and easy-to-use protein composition has not been shown to increase blood cholesterol levels in healthy subjects.

6. Fermented Dairy Products: Kefir and probiotics are also a preservative for heart health, besides enriching intestinal flora.

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7. Whole grains, barley and oats: Oats are a fast acting fiber source with a low glycemic index. 3 By avoiding white, limit the white bread that is the basis of especially Turkish nourishment. According to Anderson et al. 2000 study, it is observed that whole grain consumption can reduce coronary heart disease risk by 26% on a regular basis. The lipid profile is affected by falling blood pressure, increasing levels of antioxidants, decreasing homocysteine ​​and inflammation. Barley leads to the problem of constipation, a good source of iron and other minerals.

8. Red beans / chickpeas: Low fat / glycemic index is a source of high soluble fiber.

9. Vegetables and Fruits / Purple Plums / Dried Plums: They are rich in fiber, iron and beta-carotene antioxidants. Vegetables can improve heart health with onions, green onions, garlic and leeks especially with allyl sulfite contents, citrus fruits with flavanoid, ferulic and caffeic acid richness, red-violet grape, resvervetrol, phenols and ellagic acid. Its antioxidant capacity is high in fescue and it should not be forgotten.

10. Sterols and Stanols: Add sterols and stanols to your diet, daily intake is not enough, and include dairy products enriched with these products. It has been observed that long-term LDL does not affect HDL.

Lifestyle Change Recommendations
After such pessimistic statements, there is good news from the WHO that 80% of heart diseases and strokes can be prevented. How Does?
According to the National Cholesterol Education Program, a 10% reduction in LDL can reduce the risk of heart disease by 20%. Upgrading HDL can also reduce the risks significantly. According to METSAR, the lowest observed in our country is the biggest and common problem. HDL circulates in the veins like trash collecting machines and takes the cholesterol from the blood vessels of the blood vessels and carries them to the liver to be expelled from the body.

Do not be betrayed by HDL. Elevation of HDL reduces the risk for cardiovascular diseases, but if it changes the structure, it may lose its protection against inflammation (inflammatory inflammation), oxidative stress and hyperglycemia. You need to get to know the friend well.

Make sure your blood pressure is under control, do not smoke, stay away from the drinking environment, exercise try to do 10,000 steps every day or try to do sports for 1 hour.