Heart health and nutrition

Cardiovascular diseases are the leading cause of death worldwide.^[1]

An unhealthy diet, physical inactivity, tobacco use and harmful use of alcohol are the main behavioral risk factors. Overweight, insulin resistance, diabetes, high blood pressure and abnormal blood fats that come along with them are also among the risk factors that can be changed.^{[1, 4]}

If you have any of these symptoms, get medical help without waiting.^[1]

The World Health Organization recommends that adults have less than 5 grams of salt (less than 2 grams of sodium) a day. The main effect of a high-sodium diet is raised blood pressure, which increases the risk of cardiovascular disease.^[2]

Sodium is found in large amounts in processed foods such as bread, processed meat products and snacks, and in sauces such as soy sauce.^[2]

• Choose mostly fresh and minimally processed foods^[2]
• Take the salt shaker off the table^{[2, 4]}
• Flavor your food with herbs and spices instead of salt^{[2, 4]}
• Limit ready-made sauces, salad dressings and packaged foods; choose the ones with less sodium^[2]
• Use iodized salt^[4]

It is recommended that total fat not go above 30% of daily energy and saturated fat not go above 10%, and that trans fat stay below 1%. Instead of saturated and trans fats, sources of unsaturated fat such as fish, avocado, nuts and seeds, and olive oil should be preferred.^[4]

To help protect against cardiovascular disease, the Turkish Dietary Guidelines (TÜBER) recommend the Mediterranean-style diet, as well as the DASH and flexitarian eating patterns, which share similar features.^[4]

DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced plan that aims to build a heart-healthy way of eating. It includes vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and vegetable oils, and limits foods high in saturated fat, sugar-sweetened drinks and sweets. Lowering daily sodium to 1,500 mg instead of 2,300 mg lowers blood pressure even more.^[3]

First, we look together at your eating pattern, your test results and your doctor's recommendations. Your doctor plans the treatment of cardiovascular disease; any change to your medications is your doctor's decision.

On the nutrition side, we adjust the balance of salt, fat and fiber in steps that suit your everyday cooking. If needed, we see your starting point with a detailed body analysis and set up a plan that suits you and that you can keep up. Sessions can be face to face in Çiğli or online.