Do you know your heart beats 4500 times an hour? Are you aware of the health of your hardworking heart? Its known that adequate and balanced diet and active lifestyle play an

important role in maintaining and protecting heart health. So, how can we keep our heart healthy?

Cardiovascular diseases (CVDs) are the leading causes of death that is the cause of 31 out of every 100 deaths globally. According to Turkey Statistics Institute 2016 statics, CVDs is the cause of 4 out of 10 deaths in Turkey Heart diseases may develop because of the non-modifiable factors as genetic characteristics or modifiable factors as dietary habits and sedentary lifestyle. High blood pressure, increased blood fatty acids and cholesterol levels can be regulated with diet and lifestyle changes. For cardiovascular health and nutrition, different approaches have emerged from past to present. Low-fat or low-carbohydrate or gluten-free diets are the examples. Active lifestyle and balanced diet are essential for maintaining and protecting heart health. Here are nutrition and lifestyle recommendations for a healthy heart;

• Eat fresh vegetables and fruits every day

• Eat fish at least 2 times a week Especially oily fish, with omega 3 fatty acid content, help to protect the heart health

• Prefer vegetable oils, as a source of unsaturated fatty acids

• Keep the balance while eating red and white meat

• Eat legumes at least twice a week

• Eat foods with high fiber content such as whole-grain breads, legumes, fruits and vegetables more often

• Instead of frying the foods, prefer grilling, boiling, steaming or baking methods

• Pay attention to salt consumption. Do not add salt to the dishes and reduce the amount of added salt while cooking.

• Maintain your ideal body weight and pay attention to weight management. Especially if your abdominal fat rate is high, the risk of heart diseases increases.

• Make physical activity your lifestyle. Doing exercise helps your weight management, as well as helping to regulate your blood pressure and cholesterol levels and thus supporting your heart health.