Check Your Habits on World Heart Day, They Could Be Dangerous!

On September 29, World Heart Day, Prof. Dr. Özlem Esen evaluated some habits that have become popular in terms of heart health. Drawing attention especially to coffee consumption on an empty stomach and intermittent fasting, Esen said, “Drinking coffee on an empty stomach in the morning can trigger stress hormones. It is healthier to consume coffee after a light breakfast. Intermittent fasting can carry risks for both general health and heart health.”

Cardiovascular diseases continue to be the leading cause of death, claiming the lives of 17.9 million people worldwide every year. September 29, World Heart Day is celebrated with various events all over the world to raise awareness about these deadly diseases and remind people of ways to protect their heart health. With this year's theme, World Heart Day invites everyone to adopt a healthier lifestyle and aims to save millions of lives by drawing attention to heart health. In this sense, Prof. Dr. Özlem Esen, Head of the Department of Cardiology at Altınbaş University Faculty of Medicine, evaluated some of the popular habits that have become a daily routine in terms of heart health, especially coffee drunk on an empty stomach in the morning, intermittent fasting and aspirin use.

Morning coffee on an empty stomach is not recommended! Breakfast first...

Stating that morning coffee is actually not recommended for heart health, Prof. Dr. Özlem Esen gave detailed information. Prof. Dr. Özlem Esen said that coffee should be drunk after breakfast, “Actually, coffee is a substance that stimulates and revitalizes us when it first reaches the brain. However, when we wake up, we do not want it to touch our brain first. Because it is thought to trigger the stress hormones we call cortisol hormone. Therefore, it is actually healthier for your body when you consume coffee over a light breakfast. In fact, we should always start the day with a light breakfast.”

Intermittent fasting, shock diet dangers...

Prof. Dr. Esen also warned about intermittent fasting, which has become a very popular habit, and said, “As heart specialists, we always recommend a normal three-meal diet instead of the diet called intermittent or fasting diet, which has been very popular recently. Because long fasting is a source of stress to the body unnoticed and can trigger high blood pressure. Intermittent fasting is actually an urban myth, and recent studies have shown that people who limit their eating to only 8 hours a day have a higher risk of cardiac death. Shock diets are also not recommended for heart and general health. For example, the water diet is famous on social media these days. These shock diets disrupt the electrolyte balance of the heart and can result in arrhythmia or impaired blood fluidity. It would also be better to call it a healthy diet rather than a diet. There may have been some nutritional mistakes in the past, but we call it a healthy life plan where we correct this and say hello to a healthy life. Therefore, we need to focus on this rather than diets.”

The invention of 100 years and can also prevent heart attacks, but beware!

Prof. Dr. Özlem Esen from Altınbaş University, who also touched upon the issue of whether everyone, especially after the age of 40, should use aspirin both in terms of general health and heart attack prevention, continued her speech as follows:

“Aspirin is actually a drug known as acetylsalicylic acid and we can say that it is the invention of 100 years. Although it is effective in reducing the risk of heart attack, unnecessary use may increase the risk of bleeding in areas such as the stomach and brain. For this reason, the benefit-benefit balance must be evaluated before aspirin use. Aspirin, which has limited protective effect in young and healthy individuals, should be used under the supervision of a doctor in people at risk of heart disease or stroke. In addition, although there is evidence that aspirin use reduces the risk of colon polyps, it should not be used in people with stomach problems such as chronic gastritis. In conclusion, aspirin is not a simple painkiller, but a drug that can have serious side effects. Therefore, a doctor should be consulted about aspirin use and a personalized assessment should be made.”

These recommendations are essential for your heart health

Finally, Prof. Dr. Esen, who made general recommendations for heart health, listed his recommendations as follows:

-A balanced and healthy diet: Consuming fruits, vegetables, whole grains, healthy fats (olive oil, avocado), lean proteins (fish, chicken) and fiber-rich foods is important for heart health. Red meat, processed foods, excess salt and sugar should be avoided.

-Regular exercise: At least 150 minutes of moderate-intensity cardio exercise (walking, jogging, swimming) per week supports heart health. Regular physical activity improves blood circulation and strengthens the heart.

-Avoid smoking and tobacco products: Smoking increases the risk of heart disease by narrowing blood vessels. Avoiding tobacco products is critical for heart health.

-Limit alcohol consumption: Excessive alcohol consumption raises blood pressure and can increase the risk of heart disease. Alcohol intake should be limited and controlled.

-Stress management: Prolonged stress can increase the risk of high blood pressure and heart disease. Stress-reducing techniques such as meditation, yoga or deep breathing exercises can be practiced.

Regular health check-ups: Regular checks on blood pressure, cholesterol and blood sugar levels are important for early detection and prevention.

-Adequate and quality sleep: For heart health, 7-8 hours of uninterrupted sleep at night is important. You can reduce the risk of heart disease by maintaining sleep patterns.

-Healthy weight management: Excess weight can increase the risk of heart disease. The ideal weight should be maintained with a healthy diet and regular exercise.