80% of Heart Attacks Could Be Avoided If Everyone Did These 5 Easy Things
A heart attack is a result of the obstruction of the blood flow to a part of the heart. This leads to a buildup of plaque in the arteries (atherosclerosis), which may break and create a blood clot which will represent a blockage of the blood flow.
If this blockage is not eliminated fast, a part of the heart muscle will begin to die and will be substituted with scar tissue, which may lead to numerous health complications afterward.
For example, a previous heart attack (in particular, if it has caused a big area of the heart) poses a great risk for sudden cardiac arrest, which is the result of abnormal rhythms of the heart and can have fatal consequences.
5 Ways to Prevent Heart Attacks
These 5 simple, but effective, lifestyle changes include:
1. A healthy diet: eating a diet rich in fruits, vegetables, legumes, nuts, reduced-fat dairy products, whole grains and fish.
2. Physical activity (exercising ≥1 h/week, and walking/bicycling ≥40 min/day)
3. Moderate alcohol consumption (10 to 30 g/day)
4. No smoking
5. Healthy waist circumference (waist circumference <95 cm or 37.4 inches)
Heart-Healthy Diet Regime
In order to prevent heart diseases, your diet should trans fats, so avoid all kinds of processed foods. Moreover, you should also address the issue concerning the insulin and leptin resistance, which is caused by excess consumption of grains and sugars. In order to reduce the risk of a heart disease you should follow the instructions below:
— You should eliminate grains, sugar, processed fructose, from your diet. On the other hand, your diet should be rich in organic whole foods.
Therefore, you should consume:
Vegetables- as much as possible
Low-to-moderate quantity of high-quality protein
High-quality healthy fat, meaning monounsaturated and saturated fat from animal and tropical oil sources.
Heart Attack Prevention
You should not wait until you experience the first symptoms or a heart disease, in order to begin taking care of your cardiovascular health, as the most common heart disease symptom is actually death.
Therefore, follow these instructions in order to prevent heart issues and protect your health:
- Reduce stress
- If you are resistant to leptin or insulin, eliminate all sugars, as well as processed fructose and grains. This is due to the fact that a diet rich in sugar promotes insulin and leptin resistance, which is the main cause of heart disease
- Your vitamin D levels should be optimal, so you can get them from being exposed to the sun, a tanning bed, or you can take as oral vitamin D3 supplements
- Avoid long sitting, as you should sit no more than three hours during the day. Moreover, it is advisable to make 10,000 steps throughout the day.
- Eat unprocessed saturated animal fats. Moreover, numerous people will benefit a lot from incorporating more healthy fat in the diet to 50-85% of daily calories
- Eat a healthy, organic diet, and combine it with a regular workout. You can use a mix of core work, high-intensity interval training, stretching, and strength training.
- Statins may cause numerous side effects, and their benefits are questionable. Only in the case of a genetic familial hypercholesterolemia, patients may benefit from their use. The symptoms of this condition include abnormally high cholesterol, resistant to lifestyle changes such as a healthy diet and a regular exercise
- You should frequently walk barefoot to the ground, as in this way, you will help the transfer of free electrons from the earth into your body, which represents one of the most powerful antioxidants and will effectively treat inflammation in the body.
