NUTRITION IN HEART AND VASCULAR DISEASES
Today, both the development of technology and working conditions; Our lifestyle and eating habits have changed considerably compared to the past. As a society, we started to move less but to consume more food. In addition to all these, increasing fast food and fatty foods prepare the basis for many health problems. These are obesity, cardiovascular diseases, heart attack, high blood pressure and other diseases. Especially cardiovascular diseases and heart attacks have increased in recent years.
WHAT ARE CARDIOVASCULAR DISEASES?
When cardiovascular disease is mentioned, all disorders in the heart and vessels come to mind. It is caused by the complete cessation or reduction of blood flow to the heart muscles. Ischemic heart diseases constitute one fourth of the causes of death. The basis of this type of diseases is atherosclerosis, which is called arteriosclerosis, and is defined as narrowing or occlusion of the vessels.
Atherosclerosis is the decrease and narrowing of the flexibility of the vessels. Fatty substances such as cholesterol accumulate on the vessel wall and cause the vessel structure to narrow by disrupting its flexibility and reduce its flexibility. The period of contraction can start at an early age and progress slowly, and it gains momentum with our lifestyle and eating habits.
WHAT CAUSES HEART DISEASES? 
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Very high cholesterol level in the blood
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High blood pressure
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Smoking habit
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Inactivity and obesity
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Diabetes (Diabetes)
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Tension
HOW NUTRITION SHOULD BE IN HEART DISEASES?
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Eat enough and steady!
Foods contain essential nutrients for our body. We get the necessary energy from carbohydrates, proteins and fats. Our body needs vitamins, minerals and water. should take place. The daily nutrition plan should definitely consist of 3 main meals and middle meals.
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Keep antioxidant-containing foods in your diet!
Environmental pollution, metabolism and processing of nutrients cause oxidative stress. Oxidative tension increases ldl oxidation, known as bad cholesterol, and creates plaque in the vessel. Antioxidant considerations roughen plaque formation caused by oxidative stress. For this reason, we need to include antioxidant elements such as vitamins C and E, carotenes, falvonoids, selenium, zinc in our nutrition plan
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Prefer unsaturated fats! And be moderate in the use of oil!
Fats in food constitute a valuable source of our strength. Some oils even provide vitamins A, D and E and give flavor to the dishes. Fats in our food are divided into two as saturated and unsaturated.
Many animal fats are saturated and increase the cholesterol content. Vegetable oils are more than unsaturated and do not contain cholesterol.
Unsaturated fats are divided into monounsaturated and polyunsaturated fats.
Polyunsaturated fats: Corn germ, sunflower, soybean oils, etc. 
Monounsaturated fats: olive oil, Heart-healthy omega 3 and monounsaturated fats are very valuable and have enough in our meals must exist.
Consume semi-skimmed milk, non-fat yogurt instead of full-fat dairy products. Instead of full-fat meats, eat lean ground beef, lean meat products and chicken meat more. Do not eat high-fat foods such as sausage, cake, fatty cheese and peanuts. Eat foods that contain unsaturated fat.
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Beware of dietary cholesterol!
Cholesterol is found in animal foods. Offal, eggs, some sea products, meat contain more cholesterol. Therefore, do not consume brain, liver, kidney and shrimp too much. Consume boiled eggs once or twice a week.
The stenols found in fruit (apple, orange, banana), vegetables (beans, onions, cabbage) and vegetable oils (soy, corn, flaxseed.) reduce cholesterol absorption by competing with cholesterol while being absorbed. Plant stenol reduces cholesterol by 10%.
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Consume foods containing complex carbohydrates and fiber!
Vegetables and fruits are rich in pulp, vitamins and minerals. Legumes, oats, lentils. Choose foods that are strong in fiber and complex carbohydrates, such as wheat bread.
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Avoid too much sugar!
Try to consume coffee tea without sugar or very little. Avoid sweets, cakes, candies and cola drinks, Prefer fruit itself or freshly squeezed juice instead of ready-made fruit juice.
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Do not use or minimize alcohol!
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Beware of salt!
There is a linear relationship between salt consumption and hypertension. Therefore, meat juices, sauces, brine, salted cheese, salted olives, salty nuts should be avoided. Salt consumption per day
should be under 5-6 gr.
