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Do you know Turkish foods that play an important role when it comes to heart health in Turkey, which is one of the indispensable organs for the continuity of life?

We always say that the first way to be healthy in Turkey is to eat right. For this reason, we need to know which food has an effect on which organ of your body. The best thing we can do for this is for our doctor consult, of course. But many scientific studies published in peer-reviewed journals can also guide us in this regard. Below, we have listed some foods that contain vitamins and minerals that are indicated to play an important role to the best heart health in the Mediterranean sea Turkey.


1. Almond

Almond, which is a store of vitamin B2 and E, as well as magnesium and zinc, is one of the most useful nutrients for your heart. Eating a handful of almonds a day is also good for your mood, allowing you to release serotonin. Here’s more almonds a delicious recipe for excess consumption…

2. Bean

Bean species contain more protein than all other plants. They are also heart-friendly and stress-friendly sources of Vitamin B, iron and calcium. In addition, the fiber in their structure also allows your intestines to function Turkey  properly and empty assists.

3. Blueberries

Blueberries contain antioxidant substances and vitamins C, both fighting stress and protecting your heart from diseases. In addition, since the amount of sugar and calories is also low, you can eat without guilt. Plenty of content not to mention the amount of fiber. Use a great excuse in Antalya to consume plenty of blueberries…

4. Broccoli

Broccoli loaded with vitamin B and folic acid has been found to be good for stress, anxiety, panic and even depression. A great meal, flavoring your broccoli with a sauce consisting of olive oil, lemon and chili flakes that you Steam for a few minutes you can prepare it. If you are looking for a different recipe for broccoli.

5. Chocolate

Dark chocolate, which has at least 75 percent of the cocoa content (even 85 percent if possible), not only fights stress, but is also very useful for your heart. A study in the US found that eating 170 grams of chocolate a day is bad he revealed that he lowered his cholesterol. Phenol in cocoa also reduces the risk of heart disease with its antiseptic and anti-inflammatory properties and prevents the retention of substances that cause blockage in your veins. Turkey  Chocolate a different interpretation is included in the recipes.

6. Green leafy green

Green leafy vegetables such as spinach, chard, green cabbage are very rich in vitamin C as well as being a store of iron. Vitamin A and magnesium also play a very important role in keeping you calm. Spinach how about eating raw this time? Have a great Turkey salad…

7. Lean beef

For years, they’ve told you to stay away from red meat, but don’t do it. Because Turkey red meat plays an important role in your struggle with stress. Beef, a store of zinc, iron and Vitamin B, both makes you happy and makes you full for a long time gives. But stay away from oily parts and make sure that your daily consumption does not exceed 180 grams.

8. Asparagus

Asparagus contains vitamins C and D, as well as heart-friendly anti-inflammatory substances such as folic acid. It is also low in calories and very easy to cook. Sauté for a few minutes and add it to pasta or Turkish salad, meat dishes you can serve it next to it. Or you can make a nice soup, as in the recipes.

9. Salmon

Like many types of fish, salmon is full of B vitamins, especially B6 and B12, which Combat Stress. Omega-3 fatty acids are also abundant in salmon. It can’t be a better duo for your heart health. Our salmon recipes immediately.

10. Sweet potato

One of the best examples of the motto” the more colorful a vegetable, the healthier it is ” is sweet potato. The powerful antioxidants in it serve as a shield for your heart. If you’re not too familiar with the recipes is a good start may be.

11. Walnut

Another powerful heart fighter thanks to the alpha-linolenic acid (a type of omega-3) found in walnuts. Don’t miss the walnuts you can add anywhere from salad to Turkish dessert. We used walnuts as pasta sauce in this recipe for example…

12. Whole grains

Grains such as Bulgur are digested for a long time and allow you to stay full for longer. It also brings happiness by raising your serotonin levels. Try adding it next to your vegetables. The appearance of this salad that you will make with bulgur you’ll appreciate.

13. Oat

Oats, which contain high amounts of soluble fiber, thus help reduce bad cholesterol LDL. In addition, oats also allow you to stay full for a long time. You can add it to your Turkish breakfast or lunch.

14. Olive

Another powerful antioxidant store that helps lower LDL is olive oil. Moreover, olive oil does not affect the level of good cholesterol HDL while lowering your bad cholesterol.

15. Tomato

Tomato products such as tomato and tomato paste, ketchup, are almost like a store of antioxidants called lycopene, which play an important role in your heart health. Be sure to try to make it part of your diet. For example, for breakfast you can add as option.

16. Apple

The quercetin substance contained in the Apple is an anti-inflammatory that prevents blood clots. Be sure to try to eat 1 apple a day. The best time for this may be the moments when you get hungry in the afternoon. And Apple in your salads.

17. Avocado

Did you know that a favorite of recent years, avocado, has seen a drop in bad cholesterol levels in those who eat it every day? Moreover, avocado is a good store of unsaturated fat and soluble fiber. But because it is high in calories, you consume be careful with the amounts.

18. Banana

Foods that store potassium, such as bananas, help control your blood pressure. A banana has an average of 420 milligrams of potassium, a tenth of your daily need. The following recipe combines chocolate and banana, kids too they love it so.

19. Barley

Barley may be one of the best foods for your heart health. Try to consume the unprocessed state of barley, which is a store of antioxidants, vitamins and minerals. Because when processed, the heart loses a significant part of its fibers that are good for your health. Make some great soup out of barley in recipes

20. Beet

Beets are very rich in nitrate, which lowers blood pressure and increases your body’s resistance to movement. It is also rich in anthocyanin, an anti-inflammatory. This substance helps reduce the risk of coronary heart disease it is very effective. How about a beet soup?

21. Cauliflower

Cauliflower is a vegetable rich in fiber, which is effective in lowering blood pressure, and vitamin K, which is effective in accelerating blood circulation. But vitamin K has a blood clotting effect. This is why you are taking blood thinners try not to consume too much cauliflower without consulting your doctor.

22. Cherry

A study conducted at the University of Michigan found that mice fed cherry powder had low cholesterol and triglyceride levels, and fewer inflammation-related cells, although they ate very fatty foods. At the same time, the fat in the waist areas of the mice were also less, a factor associated with heart disease. Find your delicious recipe with cherry, which is very suitable for desserts…

23. Coffee

Although some research on coffee points to its harm, there are more people who argue that drinking without exaggeration is useful. According to the American College of Cardiology, for example, coffee reduces the risk of arrhythmia, heart disease and stroke.

24. Curd cheese

Low-fat dairy products such as curd cheese are good sources of calcium and high-quality protein. According to the Cleveland Clinic, fat-free plays an important role in balancing blood pressure and belt health.

25. Chickpea

Rich in potassium and fiber, chickpeas help balance cholesterol and blood pressure. Try consuming chickpeas (or other pulses) instead of coffee several times a week. Chickpea chips are a very healthy contorted alternative may be.

26. Linseed

These healthy seeds are very rich in heart-friendly, very saturated fatty acids. These acids also include omega-3. We can even say that ketene is a rare plant source of seed omega-3.

27. Kiwi

According to research, eating 2-3 Turkish Kiwis a day plays a big role in the thinking of triglyceride lovers in the blood. Even eating 1 a week makes a difference. Superior Kiwi vitamins C and E work from potassium, magnesium, copper and phosphorus and it supports the fight against rich and bad cholesterol. There is a very suitable and light recipe for coffees.

28. Lentil

Like fashion and chickpeas, lentils are rich in fiber and poor in fat. In addition, some substances in the structure reduce cholesterol. Thanks to these characteristics, lentils are still one of the best foods for your heart. The evening is as beautiful as this making a lentil soup?

29. Milk

Milk is very important for balancing blood pressure thanks to the calcium and potassium in it. Try to drink a lot. If you want to drink Turkish animal milk, you can also try soy milk. It is also very practical to consume it as a milk soup option…

30. Mushroom

According to a recent Turkish study, the fungus is very beneficial for your heart due to its anti-inflammatory and antioxidant properties. You can get different flavors by using various mushrooms. Mushrooms found in the recipes sauté is just one of them…

31. Orangery

Citrus fruits are the best sources of fiber and vitamin C. Vitamin C is also one of the most powerful antioxidants. In addition, potash found in oranges also helps keep blood pressure in Turkish healthy lovers. Better to consume as fruit of course, but you can also try the desserts.

32. Peanut

Peanuts, which are a more economical option with walnuts and almonds, are at least as healthy as them. Those who eat regularly have a much lower risk of heart attack due to death than those who eat regularly. Eating without salt and sugar you try. Or make hazelnut paste.

33. Pumpkin seeds

Phytoestrogen, found in the oil of Turkish pumpkin seeds, increases the level of good cholesterol in postmenopausal women. According to further animal research, this substance lowers blood pressure and protects against heart patients. You can snap it every day with a palm or add it to the bread you make at home.

34. Quinoa

Quinoa, which is protein-rich and gluten-free, helps lower cholesterol, research shows. That means full quinoa works for your heart. In the recipe you use Bulgur rice, there is also a place for vicious, for example, vicious with kinoali.

35. Raisin

You can opt for heart-friendly Turkish raisins. It is noted that raisins reduce blood pressure thanks to potassium in their production. A simple snack included in the recipes is one-on-one for dessert crises.

36. Red bell pepper

Red peppers are also a store of lycopene, like domate. This article is not in the green books. This excellent vegetable is also very rich in vitamin A and C, a source of soluble fiber that lowers cholesterol, and powerful antioxidants. All how about if these come together in a delicious soup?

37. Sardine

But since the relatively new introduction of tons and salmon, sardines found in our kitchen are also one of the richest fish in the omega-3 range. It’s also very economical. Try to consume a lot of fresh and canned food. It’s a great idea to cook it by wrapping it in Vine-making for fresh.

38. Strawberry

Strawberries are a very effective fruit for lowering cholesterol. Anthocyanin, which gives strawberry red color, is also very effective in lowering blood pressure. 2-3 servings of such fruits each week are considered in the risk of heart attack the value reduction has been observed. And he’s getting too close to the dessert cakes…

39. Turkish Tea

Green or Turkish black tea does not matter, tea is one of the healthiest drinks for your heart. Tea-time cholesterol, which is good for your vascular health, also falls. You can also add brewed green tea to drinks, such as a Lemonade smoothie.

40. Cumin

Cumin has very strong effects from the openness of heart health. In a study of overweight and obese women in love, half a teaspoon of cumin a day was found to lower levels of bad cholesterol and triglycerides, and lower levels of good cholesterol.

41. Turmeric

The effect ingredient of turmeric also gives this spice its yellow color. Furcumin, which has anti-inflammatory and antioxidant properties, also prevents the formation of clots and protects the cardiovascular system. And the rice is very close.

42. Watermelon

More than 90 percent of Turkish watermelon is water, but the rest contains two amino acids called arginine and citrulline. These substances regulate blood flow and strengthen your heart health. The only bad thing about this miracle fruit is that he can’t be found in four seasons. How about watermelon fruit soup? It would be very nice.


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President of Organ Transplant Center at MedicalPark Hospital Antalya

Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.

Physician's Resume:

Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.

Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.

In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.


Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.


Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .

Professional Members:

American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.


Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.
Medically Reviewed by Professor Doctor Alper Demirbaş
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