Cardiovascular diseases are the leading cause of death on a global scale and are predicted to continue to be the number one cause of death for a long time. According to World Health Organization data, it is estimated that 17.5 million people died due to cardiovascular diseases in 2005 and this figure constitutes 0 of global deaths.

Although it is not possible to change some risk factors such as family history, age, and gender, you can prevent heart problems in the future by adopting a healthy lifestyle.

A study published by researchers at Cardiff University to investigate the effect of environmental factors on chronic diseases found that a healthy diet, regular exercise, low body weight, smoking-free, and low alcoholic lifestyle reduced the risk of many chronic diseases, especially heart diseases.

Here are 5 important dietary warnings to reduce your heart disease risk!

• Stay away from saturated fats and trans fats;

If trans-fat consumption lowers HDL cholesterol (benign), increases LDL cholesterol (malignant), increases saturated fat blood cholesterol and increases your risk of heart disease. They have chemically derived fats, also called hydrogenated fats, from trans fats. It is found in ready-made foods, pastry products, and fats. You can check whether it contains trans-fat by reading the product label. Saturated fat consumption should not exceed the daily calorie intake.

• Flaxseed, avocado, mackerel, and salmon are the most important sources of omega-3. Omega-3 reduces inflammation in the body and protects you against heart disease and diabetes.

• Eat 5 servings of vegetables and fruits per day;

Vegetables and fruits help prevent the formation of free radicals that are harmful to the body with their vitamins and minerals contained in their antioxidant structure.

• Increase the consumption of fiber;

Whole grain foods not only make you feel full of their dense fiber content but also help to lower your blood cholesterol with the beta-glucan they contain.

• Reduce salt;

Excess salt consumption causes high blood pressure increases. High blood pressure is the leading risk factor for heart disease, which is the most important cause of death and disease burden in Türkiye. The World Health Organization states that communities should have a target of 5 g/day for daily salt intake with diet in food intake. In the SAL Turk study conducted in Türkiye, it was determined that the daily salt consumption amount was 18 days. It is thought that when preparing food with bread, traditional products (pickles, brine, canned food, etc.), cheese, and other processed products, the salt added to the table creates an overload.