Firstly, get well soon.
Heart attack is a disease that occurs with severe chest pain as a result of the insufficiency of the relevant part of the heart muscle due to the inability of the relevant part of the heart muscle to be fed and oxygen deprivation after a disorder in the coronary arteries of the heart, and is likely to result in death.
Coronary Arteries: You can think of it as the first branches of the aorta, the largest vessel that distributes blood from the heart to the whole body.
It is important how soon the heart is intervened after the crisis, the size of the blockage in the heart, its damage and how much the heart is affected by this blockage. After this process, it will be useful to make a lifestyle change. You should consult your doctor and proceed according to his recommendations.
You shouldn't rush. You must give your heart, soul and body time to rest. Be sure to discuss with your doctor when to return to routine activities, how to reduce the burden on the heart, whether you need to change jobs, and any other questions that may arise suddenly.
If the issues to be considered after a heart attack are skipped, it is highly possible to have a heart attack again. Because atherosclerosis, which causes a heart attack, is a lifelong disease.
What causes a heart attack?
⚠️ Genetic predisposition
⚠️ Excess weight
⚠️ Unhealthy diet
Unless you remove them from your life, your risk of having a new heart attack will continue. These factors need to be treated very effectively to avoid recurrence. A repeat heart attack can be even more dangerous and deadly for a damaged heart.
You should change your diet
Dietary changes can help reduce the risk of a second heart attack.
✔️ More fruits and vegetables
✔️ 2 servings of fish per week
✔️ Skinless poultry
✔️ Nuts and legumes
✔️ Whole grains
✔️ Consuming meals made with olive oil
✔️ Low-fat dairy products
✔️ 5-6 eggs per week
Make sure your plate is filled with a variety of vegetables. Canned and frozen vegetables and fruits can be used as long as they do not contain salt and sugar.
What to avoid in general
Do not consume excess sugar, salt and unhealthy fats. You should limit saturated fat and completely ban trans fats to yourself.
❌ Being too tired, being inactive
❌ All kinds of fastfoods
❌ Food that is fried, even if it is prepared at home
❌ Salt, sugar
❌ Canned foods that contain salt or sugar
❌ Snacks such as chips, cookies, ice cream
❌ Ready frozen meals
❌ Pastries and cakes
❌ Ketchup, mayonnaise
❌ Meat (Limited)
❌ Alcohol, cigarettes
❌ Hydrogenated vegetable oils (Trans fats)
Two servings of fish should be eaten per week. Fish is one of the best foods for the heart, but you need to choose the right varieties.
These are all fish rich in Omega-3. It is considered the best as it contains Omega-3 fatty acids that help lower cholesterol and improve vascular health.
Limit your daily sodium intake to 1.500 mg or less to control blood pressure.
The most beneficial drink is always water. Ask your doctor if you can drink tea and coffee. Regardless, you should drink them without adding cream, milk powder and sugar.
In addition to good nutrition, regular exercise can help improve heart health.
After you have rested well, you should practice walking, exercise and stretching movements for at least 1 hour a day, without being heavy.
Being overweight puts unnecessary stress on the heart. Diet and exercise will help you lose weight. However, in some cases this is not enough. Excess weight may be just the tip of the iceberg. Talk to your doctor about the steps you should take to deal with it.
Dealing with stress
Stress will negatively affect your heart health. Help reduce stress with meditation or self-control techniques.
Quitting smoking and limiting alcohol
Alcohol thins the blood, so it should be consumed in moderation if you have had a heart attack. Smoking doesn't just damage your heart, either. You know there are many reasons to leave him.
Types of diets for a healthy heart
If you decide to go on a diet, consult your doctor first. Not every type of diet is suitable for your heart.
Choose one that increases your intake of vegetables, fruits and whole grains; includes low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts; limit consumption of sweets, sugary drinks and red meat. To maintain a healthy weight, combine diet with physical activity to burn as many calories as you consume.
➜ DASH (Fast Diet)
It is a diet designed to lower blood pressure. Like the Mediterranean diet, it focuses on lean meats and plant-based foods.
The main difference from other diets: DASH aims to reduce sodium in your meals.
What can be consumed
✔️ Whole grains
✔️ Low-fat or low-fat dairy products,
✔️ Vegetable oils
They will not be consumed
❌ Fat meat
❌ Fat dairy products and coconut, dates
❌ Tropical oils, such as processed foods
➜ Mediterranean diet
The Mediterranean diet does not directly limit sodium intake, but can naturally reduce sodium intake due to the large amount of plant foods.
This diet focuses on healthy fats, olive oil, legumes, fish and grains, and a variety of fresh vegetables and fruits. Milk and meat dishes can only be eaten occasionally.
If you decide to include dairy products in your diet, they should contain 1% fat or less.
➜ Plant-based diets
This diet creates minimum meat consumption. They are based on fruits and vegetables, cereals, legumes. People with cardiovascular (heart and blood vessels) disease are not recommended to follow a strict vegan or even vegetarian diet due to their low vitamin B12 content. A pescatarian (person who does not eat meat other than fish) or a plant-based diet with limited meat is fine.
Eating more plant foods provides a lower risk of heart disease, cancer, stroke and type 2 diabetes.
Eating less meat also means consuming less saturated fat and cholesterol.
Pesketarians stop eating meat without causing deficiencies in vitamin B12, zinc, calcium, or protein. Overall, this diet is similar to the Mediterranean diet. It excludes only one meat. Fish meat. It contains the source of Omega-3 fatty acids that you need in seafood.
What can be consumed
✔️ Freshwater and saltwater fish
✔️ Seeds and sunflower seeds
✔️ All grains
✔️ Dairy products
They cannot be consumed
❌ Meat of warm-blooded animals
➜ Clean food diet
Clean eating is not a diet in itself, it is a eating habit. The principle is to consume whole foods that have minimized processed foods so that less dyes and preservatives remain on the dinner table. Canned and frozen foods that do not contain salt and sugar are the exception to this rule.
The downside to the clean food diet is that you have to cook a lot at home. In restaurants and cafes you can drink only one glass.
A clean-eating diet will automatically reduce your intake of salt, sugar, and saturated fat. It's really good for the heart if you add the restriction of red meat to this diet.
Ms. Nurten, we convey our best wishes once again. Hope you take good care of yourself…