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Çoklu Doymamış Yağ Asitleri: Çoklu doymamış yağ asitlerinden zengin yağlar oda sıcaklığında sıvı veya yumuşak formdadır. Çoklu doymamış yağ asitleri içinde iki ana grup vardır, Omega-3 ve Omega-6. Omega-6 dan zengin bitkisel yağlar; mısır özü, ayçiçeği, soya fasulyesi yağlarıdır. Omega-3 te soğuk sularda yaşayan uskumru, ton, somon gibi yağlı balıklarda bulunmaktadır. Keten tohumu ve yağı, kanola yağı, soya yağı, ceviz ve fındıkta Omega-3 kaynaklarındandır. Omega- 3 yağ asitleri LDL kolesterol yapımını azaltarak kan trigliserit düzeyini düşürürler. Kalp koruyucu etkileride vardır.

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3- Diyetinizde kolesterol alımını sınırlayın. Kolesterol içeren besinlerin sınırlanması yeterlidir. Süt ve süt ürünleri, kırmızı et, derili beyaz et diyette sınırlanmalı, sakatatlar(karaciğer, beyin, böbrek) ve şarküteri ürünleri(salam, sucuk, sosis, pastırma) tüketilmemelidir. Yumurta haftada 2-3 adet haşlanmış olarak tüketilebilir.

4- Posa tüketiminizi arttırın. Posadan zengin besinlerle beslenmek kan kolesterol düzeyinin düşürülmesinde yardımcı olur. Günde en az 5 porsiyon sebze ve meyve tüketimi, haftada 2 kez kuru baklagillerin kullanımı, kepekli, yulaflı ekmeklerin, tam tahıllı kahvaltılık gevreklerin tercih edilmesi posa tüketiminin artmasında yardımcı olur.

5- İdeal vücut ağırlığınızı koruyun.  Aşırı vücut yağı kalp hastalığı riskini arttırır. Vücutta fazla yağın depolandığı bölgeye göre de kalp sağlığı etkilenir. Karın bölgesinde fazla yağ toplanması kalça ve uyluklarda toplanan yağa kıyasla yüksek oranda kalp hastalıkları ile ilgili risk oluşturur. Bu nedenle ideal vücut ağırlığını­za ulaşmanız dışında bel/kalça oranınızın da normal (kadınlarda 85 cm erkeklerde 90 cm) olması kalp sağlığı açısından önemlidir. Eğer vücut yağ oranınızın fazla olduğunu düşünüyorsanız hemen beslenmenize dikkat etmeye başlamalı ve yaşam şeklinizi gözden geçirmelisiniz. Bunun için bir diyetisyenden profesyonel yardım alabilirsiniz.

6- Fiziksel aktivitenizi arttırın

7- Sigarayı bırakın, stresi azaltın, aşırı alkol tüketiminden kaçını

8- Eğer kan basıncınız yüksekse(hipertansiyon) kan basıncınızı kontrol altına alın. Hipertansiyon hastalığının olumsuz etkilerini ortadan kaldırmak /azaltmak için; şişmanlığın önüne geçilmeli, ideal kilo korunmalı, tuz ve sodyum tüketimi azaltılmalıdır. Tuz, güçlü bir damar büzücüdür ve tansiyonu düzenleyen bazı sistemleri etkiler. Aşırı tuz ve tuzlu besinleri ( konserveler, turşular, hazır besinler, salamura besinler, tuzlu kuruyemişler gibi) tüketmeyin. Ancak potasyum içeren meyve ve sebzelerin yeterli miktarda tüketilmesi yüksek tansiyon problemini azaltmaya yardımcı olur.

 

DİYETİN COUMADİNE ETKİLERİ

K vitamini coumadinin etkisini azaltmaktadır. Birçok gıda maddesinde değişik miktarlarda bulunan K vitamini kanın pıhtılaşmasına ve kemiklerde kalsiyumun yerleşmesine yardımcı olmaktadır. Günlük K vitamini ihtiyacı 80 mikrogram (mcg) kadardır. coumadin kullanan hastaların bu miktarlarda K vitaminini diyetle almaları önerilmektedir. Burada hastaların dikkat edeceği en önemli nokta her gün tükettikleri diyet içindeki K vitamini miktarının aynı düzeylerde olmasını sağlamaktır. Özellikle yeşil yapraklı sebze türleri bol K vitamini içermektedir. Diğer sebze türleri normal miktarlarda K vitaminini içerirken meyve, tahıl ve süt ürünleri ve etteki K vitamini miktarları düşüktür. Yeşil ve bitkisel çaylar, balık yağı (A vitamininden zengin olduğu için) A, E, K ve C vitamininden zengin ilaçlar PT testini etkileyebilmektedir. Ayrıca coumadin tedavisi alan hastaların alkolden uzak durmaları ve kafein içeren gıdaları (kahve, çay, kola ve çikolata) azaltmaları önerilmektedir.

Yüksek dozda K vitamini içeren gıdalar:Lahana, ıspanak, pazı, maydanoz, semizotu, kıvırcık, marul, leblebi, karaciğer, yeşil çay, brokoli, Brüksel lahanası, şalgam, balık yağı.

Orta dozda K vitamini içeren gıdalar:Kuşkonmaz, karnabahar, peynir, bezelye, kahve, avokado,

Düşük dozda K vitamini içeren gıdalar:Kırmızı et, tavuk, yumurta, süt, ekmek, tereyağı, havuç, kereviz, mısır, yeşil fasulye, soğan, pirinç, domates, patates, biber, yerfıstığı, bal kabağı, elma, portakal, çilek.

Genel kural olarak beslenmenizde yukarıda belirtilen gıda maddelerini dengeli bir şekilde tüketmenizi, tek bir gıda maddesini (yüksek dozda K vitamini içeren gıdaları) çok fazla tüketmemenizi tavsiye ederiz.