Maintaining heart health is very important for a long and strong life. It is possible to protect both your heart and general health by accepting the New Year as an important milestone and making small changes in your lifestyle.

Healthy Food

Cardiovascular diseases are one of the leading causes of death in our country as well as all over the world. Factors such as increased education and income levels, and changes in dietary habits have led to an increase in life expectancy worldwide.

Expressing that heart health has become more and more important in the chaos of modern city life, experts said:

“The number one cause of death in Turkey and in the world is heart diseases. This rate is increasing due to reasons such as cardiovascular diseases and unhealthy diet, stress, air pollution. and smoking. Apart from genetic factors, age and gender, risk factors can be changed and these death rates can be reduced.”

Meditation & Sports
  1. Take control of your diet
  2. Avoid salt, sugar and flour consumption
  3. Get rid of the harmful effects it has on your body by quitting smoking
  4. Meditation and sports will be good for your body and mental health
  5. Focus on your inner peace by avoiding stress

1.Take control of your diet:
Eating right does not mean following a strict diet, so it will be more beneficial for you to know how the foods you eat will affect your body and consume accordingly. For a healthy heart, increase the consumption of potassium-rich foods such as vegetables, fruits, and grains and legumes. Choose white meat over red meat. Avoid trans fats and processed foods. Prefer milky sweets instead of pastry desserts.

Harmful Foods:
Avoid eating and using foods such as full-fat meats, sausages, bacon, butter, lard, margarine, deep-frying and roasting, cream, cream, mayonnaise, chocolate, broth or chicken stock bouillon, pastries.

2.Give up salt, sugar and flour consumption:
Isn’t salt, sugar and flour the three delicious indispensable products of our meals?
However, if we are determined and patient, everything we call indispensable becomes easily dispensable. Wanting is half of success, and we must achieve it for our health. At least when you give yourself a week to try it, you will realize that it is not that difficult and the real taste of the main dishes.

Sugar and flour, with the high amount of calories they contain in the body, threaten heart health through a number of metabolic diseases such as rapid weight gain, insulin resistance and metabolic syndrome, especially in people who do not exercise.

Salt, on the other hand, is the cause of unbalanced salt consumption and frequent hospitalizations in patients with high blood pressure, heart and kidney failure. Although 5 g (1.5 teaspoons) of salt per day is sufficient for the need, it has been determined that most of the Turks consume more salt than this and they mostly get it from cooked dishes. If you are one of those who spill salt without looking at the food, you should give up this habit immediately for your health.

3.Get rid of the harmful effects on your body by quitting smoking:
There is a close relationship between smoking and cardiovascular diseases. Smoking facilitates the accumulation of cholesterol, fat and lime on the inner surface of the vessels. Our advice to you is that if you smoke, set a date for yourself (you can quit more easily if there is a special day for you) and quit smoking that day.

4.Meditation and sports will be good for your body and mental health:
You can start by first determining what exercise and sport you think is most suitable for you. The exercises and meditations you do for both your physical and mental health will make you feel happier and more vigorous.
*For your heart health, taking a brisk walk for at least 30 minutes 3-4 days a week is an ideal recommendation for heart and mental health.

5.Stay away from stress and focus on your inner peace:
Stress chronically increases your heart rate and blood pressure by increasing adrenaline in your body. In your stressful moments, first of all think about the situations that pressure you and cause you to be in this situation. Eliminating these problems depends on your ability to control your thoughts and be patient.

* You can try to minimize the effect of stress on the body by doing yoga, massage, meditation, breathing exercises.