10 Golden Rules to Protect Heart Health: Expert Advice

Foundations of Cardiovascular Health

Heart health is not just the function of an organ, but the result of all body systems working in harmony. The inactivity, processed foods, and high stress brought by modern life increase the load on our hearts every day. As Dr. med. Gazi Keskin, we aim to instill the awareness of "preventive cardiology" in our patients, not just treatment.

1. Nutrition: The Power of the Mediterranean-style Diet

Scientific studies have repeatedly proven that the most ideal nutrition model for heart health is the Mediterranean-style diet. The basis of this model is fresh vegetables, fruit, whole grains, legumes, and healthy fats (especially extra virgin olive oil). Limiting red meat consumption and consuming omega-3 rich fish at least twice a week prevents plaque formation by reducing intravascular inflammation.

2. Physical Activity: Training for Your Heart

The heart is a muscle and, like every muscle, needs to be strengthened. At least 150 minutes of moderate-paced aerobic exercise (brisk walking, swimming, cycling) per week increases cardiac output and lowers resting heart rate. Regular movement also balances good cholesterol (HDL) while raising bad cholesterol (LDL) and triglyceride levels.

3. Blood Pressure (Hypertension) Management

High blood pressure causes hardening (atherosclerosis) by constantly damaging vessel walls. Keeping salt below 5 grams a day and consuming foods rich in potassium is critical in blood pressure control. Values above 140/90 mmHg definitely require medical follow-up.

4. Sugar and Insulin Resistance

Diabetes is one of the biggest risk factors for heart disease. Preventing blood sugar fluctuations by reducing the consumption of refined sugar and white flour stops microvascular damage in vessel walls.

5. Stress and Sleep Quality

Chronic stress causes cortisol and adrenaline hormones to remain constantly high in the body. This condition disrupts heart rhythm and raises blood pressure. 7-8 hours of quality sleep a day is vital for the heart to repair itself and balance the autonomic nervous system.