80% of heart attacks can be prevented with these 5 simple lifestyle changes!
Read this article to learn how to stop one of the deadliest diseases – coronary artery disease, which leads to stroke and heart diseases, and can often be fatal.
Half of heart attacks occur suddenly with no warning signs. They are caused by blockages in the blood flow that leads to a part of your heart. The blockages are a result of atherosclerosis, a condition caused by plaque build-up in the arteries, which forms a clot that blocks the blood flow to the heart. If you don’t treat it on time, it could have serious consequences on your health.
5 lifestyle changes that will drastically reduce the risk of heart diseases
According to a study conducted at the Karolinska Institute, stroke and heart diseases can be prevented by making five lifestyle changes. Another study from 2004 which examined the risk of heart diseases in over 50 countries around the world found out that 90% of heart attacks can be prevented by changing our diet and lifestyle.
What changes are these?
- Healthy diet
- Physical activity (for at least 40 or more minutes a day)
- A healthy waist circumference (<95 cm.)
- Moderate alcohol consumption
- Quitting smoking
Which food is good for the heart?
Most people are not aware of the fact that trans fats and refined carbs are far worse for your health than saturated fats. This confusion affects the food industry too, which started producing low-fat foods and replaced the healthy saturated fats with the harmful trans fats, refined sugar and processed fructose. This approach led to increased risk of obesity and heart diseases recently.
What’s the best diet for a healthy heart?
The most important thing for a healthy heart is to avoid trans fats and eliminate all processed foods from your diet, including restaurant meals. If you want to reduce the risk of heart diseases, avoid sugar, processed fructose and oatmeal. You must increase the amount of raw, organic foods in your diet, and replace the oatmeal with organic fruits and meat. These foods are the best sources of healthy fats:
- Raw dairy products
- Coconut and coconut oil
- Organic egg yolks
- Cold pressed nut oils
- Raw nuts
- Organic meat
Should you eat more fruit?
Yes! According to a study presented at the ESC congress in Barcelona this year, people who eat fruit regularly have a 40% lower risk of heart diseases, and 32% lower risk of other diseases. Fruit is rich in antioxidants, vitamins and minerals that improve your health and prevent many diseases. However, it should be consumed in moderation, especially if the fruit is sweet because high fructose levels have a negative impact on the heart.
Diabetes meds increase the risk of heart diseases
Recent research has shown that diabetes medications are related to lower levels of thyroid hormones, which could cause a number of health problems such as heart diseases. Another research has shown that type 2 diabetes meds which lower the glucose levels in the blood considerably increase the risk of heart diseases.
A warning on beta-blockers and their misuse
Beta-blockers are meant for treating high blood pressure and congenital heart disease, but studies have discovered that they are responsible for more than 800 000 deaths in Europe in the past 5 years!
Avoid becoming a statistic
The worst thing you can do is to sit and wait for the symptoms of heart attack to occur. Take the following steps to protect your heart and prevent damage:
- Avoid all kinds of sugar if you suffer from insulin and leptin resistance
- Eat unprocessed, saturated animal fat
- Avoid cholesterol lowering medications – they have negative side-effects
- Don’t sit for more than three hours a day
- Exercise regularly
- Consume the proper amount of vitamin D
- Walk barefoot any time you can
- Reduce stress