80% Of Heart Attacks Could Be Avoided If Everyone Did These 5 Easy Things

Heart disease is undoubtedly the leading reason for the death of people, and annually, more than 1 million Americans die from a heart disease.

In most cases, people suffer from coronary artery disease (CAD), which can result in a heart attack.

According to statistics, this year alone we’ll have 920.000 new heart attack cases and as much as 50% of them will happen to unsuspecting Americans, without any warning signs.

What leads to a heart attack is blocked blood flow to a part of your heart. What compromised the blood flow is plaque build-up inside your arteries, a condition medically referred to as atherosclerosis. This plaque can rupture and form a blood clot that inhibits blood flow to the heart.

If such a situation does occur, you must react quickly or otherwise part of your heart muscle will start dying off and become scar tissue which can cause even more serious issues in the future.

For instance, a previous heart attack (especially if a large area of your heart was damaged) is a risk factor for sudden cardiac arrest,2 which is caused by abnormal heart rhythms and can be fatal.

5 Lifestyle Changes Could Prevent 80% of Heart Attacks

Even though heart attacks occur frequently, and are a really painful experience, they can, in fact, be prevented. We all know that our lifestyle and diet play a great role in our overall health, but you surely haven’t been aware of the extent to which you can help yourself.

Researchers at the Karolinska Institute conducted a study which showed that just five healthy lifestyle changes could reduce first-time heart attacks in men by 80%. Here’s what they said:

“It is not surprising that healthy lifestyle choices would lead to a reduction in heart attacks… What is surprising is how drastically the risk dropped due to these factors.”

A previous INTERHEART study in 2004, which examined heart disease risk factors in over 50 countries worldwide, found that 90% heart disease cases can be completely prevented by introducing some diet and lifestyle changes.

Unfortunately, most people are not using lifestyle habits to their advantage. The featured study involved men aged 45 to 79… and only 1 percent of them engaged in all five of the “low-risk” behaviors that could prevent a heart attack. So what are the five healthy lifestyle habits?

A healthy diet

Being physically active (walking/bicycling ≥40 min/day and exercising ≥1 h/week)

Healthy waist circumference (waist circumference <95 cm or 37.4 inches)

Moderate alcohol consumption (10 to 30 g/day)

No smoking

What Is a Healthy Diet for Your Heart?

There are two kinds of LDL cholesterol particles:

Small, dense LDL cholesterol

Large, “fluffy” LDL cholesterol

The large LDL cholesterol  is not bad at all, contrary to popular beliefs. LDL particles do not cause heart disease. The small LDL particles cause build-up of plaque in the arteries, and trans fat increases small LDL. Saturated fat increases large LDL.

The small LDL particles are increased by consuming refined sugar and carbohydrates, such as bread, bagels, and soda. Trans fats and refined carbs are far more dangerous than saturated fat.

The amount of small LDL particles is increased with the intake of carbs and refined sugars, like bread, bagels, sodas and so on and that’s why trans-fat and carbs do a lot more damage to your cardiovascular health than saturated fats alone.

Ever-rising obesity and heart disease rates clearly illustrate the ramifications of this flawed approach. I recently interviewed Dr. Fred Kummerow on this topic. If you missed it, I highly recommend taking a moment to listen to it now.

Healthy Plan 

Avoid sugars, processed fructose, and grains. Stay clear of most processed foods as well.

Implement a healthy balanced eating regimen consisted of whole, organic food. Replace the carbs with:

High amounts of vegetables

Low-to-moderate amount of high-quality protein (ideally organically raised, pastured animals)

High-quality healthy fat (saturated and monounsaturated from animal and tropical oil sources).

Very powerful source of vitamins, antioxidants, minerals and other phytochemicals, are fruits – majority of them possess anti-inflammatory and heart-healthy effects. Fact says  that people who eat fruit every day have 40 % lower risk of cardiovascular disease,  especially the sweeter fruits. Here is a suggestion for fruit and fructose consumption:

For those who are leptin or insulin resistant -diabetic, overweight, those that have high cholesterol or hypertensive, should limit the fruit intake. fructose intake should not exceed 15 gr/day.

For the rest of population -normal weight, not diabetic, hypertension, regular physical activity- higher intake of fructose should not cause any One should consume fruit after a workout,. In this case body can use the sugar as a fuel and wont be  raising blood sugar levels.

Fruit and Heart health

A study presented at the ESC Congress in Barcelona this year revealed some amazing discoveries. The study showed that people who regularly consumed fruits had a 40% lower risk of any type of cardiovascular disease and a 32% lower risk of death from any cause in comparison with people who didn’t.

This is due to the fact that fruits are abundant in vitamins, minerals, antioxidants, and other phytochemicals, which have powerful anti-inflammatory properties which promote heart health.

The British Medical Journal (BMJ) published a research which demonstrated that the consumption os an apple daily prevents the risk of cardiovascular-related death in people older than 50, similarly to the use of a daily statin.

Yet, be cautious when eating sweeter fruits. Numerous of the most important useful phytonutrients in fruits, in fact, have sour, bitter, or astringent taste, and can be found in the skin and seeds.

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