A healthy heart means a long life! How can I protect myself from the increased risk of heart attack after Covid-19?

According to research conducted globally and in our country, cardiovascular diseases are the leading cause of death. It is known today that 25% of deaths in the world population are associated with cardiovascular diseases. In our country, this rate is determined to be 47%. In other words, 47 out of every 100 deaths are caused by heart diseases. Research conducted after COVID-19 has revealed that the virus increases clotting, leading to a risk of heart attack. Furthermore, certain heart conditions also follow a negative course after the virus.  

HOW CAN ONE PROTECT THEMSELVES FROM CARDIOVASCULAR DISEASES?

In addition to factors such as genetic predispositions and aging, many factors that we can control and change play a very important role in heart health. Sedentary lifestyle, diabetes, excess weight, smoking, high blood pressure, and cholesterol are among the most important causes of cardiovascular disease. At this exact point, healthy nutrition and lifestyle are the most important measures that can be taken to reduce these risk factors. High blood pressure, cholesterol, diabetes, and excess weight are directly related to healthy nutrition. 

HEALTHY FAT CONSUMPTION

The content and amount of fat consumed are very important. No more than 30% of the daily required nutrients should be met by fats. However, these fats must be unsaturated fatty acids, omega-3, and omega-6. To consume our daily fat in the healthiest way, we must remove saturated fatty acids from our lives. We should minimize the consumption of butter, margarine, and tail fat. We should limit red meat consumption to 3 times a week and stay away from offal.

For healthy fat consumption, we should pay attention to consuming olive oil, almonds, hazelnuts, flaxseed, avocado, and fish. Adding fish to our nutrition plan at least 2 days a week will be very helpful in lowering the risk factor.

STAYING AWAY FROM SUGARS

Consumption of simple sugars is one of the most important causes of diabetes. Staying away from packaged foods containing sugar, ready-made fruit juices, carbonated drinks, pastries made with processed flours, packaged products with unknown ingredients, and desserts; and consuming foods with a high glycemic index such as pasta and rice less frequently are the best ways to reduce the risks posed by simple sugars. Thus, while protecting yourself from diabetes, you can also control your weight and reduce the risk of heart disease.

INCREASE VEGETABLE AND FRUIT CONSUMPTION 

The amount of potassium and fiber taken into the body increases with vegetable and fruit consumption. Increasing potassium intake balances blood pressure while protecting heart health. Again, the fiber we get from vegetables and fruits meets a significant amount of the 20-30 grams of fiber that should be consumed daily. 

Excessive alcohol consumption is one of the primary factors threatening cardiovascular health. Reducing alcohol consumption is very important both for cardiovascular health and for the general health of the body.

Like alcohol, excessive salt consumption is also a factor that carries significant risk in terms of cardiovascular health. Research conducted in recent years has shown that excessive salt consumption increases the mortality rate due to cardiovascular diseases by 10 percent.

In addition to all these factors, increasing daily exercise is also very important for both body and cardiovascular health.

Dietitian

Necla Kazoğlu