Stop smoking, limit alcohol
In the treatment of patients with arteriosclerosis, first of all, it is to slow down the arteriosclerosis as much as possible, to regress it and to try to stop it if possible. For this reason, patients with atherosclerosis should first quit smoking. Not starting smoking is very important for cardiovascular health. Although alcohol is not directly related to heart diseases, its excessive consumption has a negative effect on cardiovascular health, especially because it causes fatty liver.
Consume sufficient and balanced foods from every food
Eating a balanced diet and getting the right amount of every food is essential for a healthy heart. No matter how strict the diet programs applied to reach a healthy weight, excluding diabetes, they are not fully implemented by people. Therefore, an outlined diet program is more effective than a strict diet program. According to this;
- Oil use should be limited, oil should be used with a scale, not by eye decision.
- The habit of frying should be eliminated. The most important reason for this is the burning of the oil during frying. The quality and type of oil does not matter here.
- Foods such as pastry, fast food should be avoided. Especially with fast food style foods; It should also be prevented from consuming processed meats such as salami, sausage and sausage.
- Semi-skimmed milk should be consumed. Boxed milk is safe in terms of hygiene.
- Food should not be consumed “as much as desired”. While eating fruits and vegetables, you should pay attention to the amount of calories and should be consumed in moderation.
- Red meat consumption should be preferred once a week without fat. In addition, chicken and turkey meat should be preferred, and less fatty fish should be eaten twice a week. Seafood other than fish should not be consumed.
- Eggs can be consumed 2-3 times a week. However, it should never be preferred as boiled, not in oil. In terms of hygiene, the yolk should not be apricot, but solid.
Cook the chicken by separating its skin
The skin of the chicken should be removed before it is cooked. There is no benefit in consuming the skin after cooking with leather. Because the skin causes oil to penetrate the meat during cooking.
Use no more than 1.5 teaspoons of salt a day
Limiting salt use is very important for cardiovascular health and blood pressure. Since salt consumption is high in Turkish society, especially blood pressure and stomach problems are increasing rapidly. Salt shaker should not be kept on the table as the body needs enough salt with vegetables and fruits. Salt is completely a palate, and for those who have not met salt from an early age, this is not a deficiency.
Put honey in tea instead of sugar
Refined, processed sugar is also dangerous for cardiovascular health. However, honey, which is real and does not contain any additives, is not as harmful as sugar. Like sugar, honey can be used as a sweetener in tea. In European culture, honey is used as a flavoring in meals.
Do not roast onions in meals
The culture dishes cooked in Turkey by burning oil, saute the onions in the fat is unhealthy eating habits. Onion should not be roasted in oil, all the ingredients should be cooked together. No matter which oil is used, its property deteriorates as soon as it is burned.
Eat butter instead of margarine
The oil used in meals or breakfast is all about taste. The use of butter or margarine, especially in rice, is due to the butter eating habits eaten for breakfast. Making fries with sunflower oil instead of olive oil is also part of this diet. Recently produced margarines containing Omega 3 and Omega 6 fatty acids can be used. However, if fat is to be used, this preference should be for butter. 1.5 teaspoons of butter can be used in meals, but not at breakfast.
Fry the potato in the oven, not in oil.
Especially french fries are the most preferred type of frying in terms of taste. Potatoes can be cut into thin and small slices, drizzled with olive oil and thrown into the oven. Eggplant can also be consumed by roasting instead of frying. Half of the vegetables, red meat, chicken and fish should be eaten without fried. It is healthier to consume it by cooking it in the oven with its own juice.
Choose goat and veal instead of lamb
Red meat must be consumed. However, lean veal and kid meat can be preferred once a week for cardiovascular health. Chicken, turkey and fish can be consumed two days a week, not “unlimited”. It should definitely redefine the eating habits of patients with arteriosclerosis problems, especially about meat. If the meat will be cooked in the oven and tomato paste will be used, home paste should not be preferred. Because it has a high salt content. There is no harm in cooking vegetable dishes with pieces of meat. However, it is very important that meats are lean. Meals and junk food should not be eaten after 20:00 in the evening. A glass of skim milk can be drunk before going to bed.
Exercise regularly and have a check up with a doctor
Men and women over the age of 40 must have a cardiological check-up once a year. Person; They should be included in check-up programs according to their familial risk factors for heart disease, diabetes, blood pressure and other accompanying diseases such as cholesterol. Cardiological examinations should be done individually. After making personal distinctions in the cardiological check-up, the doctor can also organize personalized exercise programs.
