Unhealthy and unconscious diet causes arteriosclerosis. Atherosclerosis also creates sensitive plaques in the vessels, and these sensitive plaques rupture, increasing the risk of heart attack.
The way to take precautions against heart attack due to atherosclerosis is through proper nutrition. Prof Dr Yavuz Baykal gave information about helpful nutrients and things to consider in the prevention of atherosclerosis: ‘Because our veins are elastic, they do not allow blood pressure to change in response to the changing volume of circulating blood. Atherosclerosis that occurs over time is the most important cause of heart attack, cerebral vascular occlusion, cerebral hemorrhage and foot gangrene. In atherosclerosis, the flexible structures in the vessel wall are covered with very hard tissue and the flexibility is lost. The hardening of the vessel wall is followed by the formation of structures (atheroma plaques) growing from the wall into the vessel. As a result of the development of these plaques, the diameter of the vascular space narrows and the amount of blood passing through is reduced. Atherosclerosis causes the formation of sensitive plaques in the vessels, and these sensitive plaques rupture and lead to a heart attack.’
WHICH FAT IS HEALTHY?
The fats in our daily foods are composed of different fatty acids. Coconut oil, one of the saturated fatty acids, is the oil that causes the most atherosclerosis. Corn oil, sunflower oil and soybean oil contain large amounts of linoleic acid and show less atherosclerosis-forming properties.
HEALTHY NUTRITION
– Plenty of vegetables and fruits should be eaten. Most vegetables and fruits have enough nutrients, they are also low in calories and contain a lot of fiber. Therefore, vegetables and fruits provide enough nutrients without giving much energy. Studies show that a fruit-vegetable diet lowers blood pressure and reduces the risk of CVD, especially stroke.
– Unprocessed grains and foods containing plenty of fiber should be eaten. They both increase the quality of the diet and reduce the risk of cardiovascular disease. Fiber diets delay gastric emptying, provide satiety and reduce the amount of calories. They also reduce the amount of cholesterol synthesized in the body.
– Fish should be eaten at least twice a week. Fish meat, especially fatty fish meat, is rich in omega-3 polyunsaturated fatty acids. Eating fish twice a week reduces the risk of sudden death and death from coronary heart disease in adults.
– Less saturated fats should be preferred. Maximum 7% of daily energy should be provided from saturated fats. Cholesterol should not exceed 300 milligrams per day. To achieve these goals, it is necessary to eat lean meats and vegetables, non-fat dairy products and minimize margarines in the diet.
– Avoid sugary foods and drinks. Most of the total energy in the diet comes from sugary drinks. Sugary foods and drinks cause obesity because of their excess calories. Since sugary drinks do not give satiety, the person gets more energy.
– Attention should be paid to the salt taken. Excess salt intake leads to high blood pressure. Salt restriction prevents the development of high blood pressure in people with normal blood pressure, and facilitates the treatment in people with high blood pressure.
Salt restriction reduces age-related blood pressure rise, while reducing the risk of atherosclerosis and heart failure.
