The most common type of heart disease is coronary artery disease, which can lead to heart attack. Half of heart attacks happen suddenly, without warning. They cause a blockage in the blood flow to a part of the heart. What prevents the flow of blood is hardening of arteries, which is medically referred to as atherosclerosis. The deposits in the arteries form a blood clot that prevents blood flow to the heart.
If these clots aren’t removed at the time, part of the heart muscle will begin to taper off, which can lead to a heart attack.
5 changes in lifestyle could prevent 80% of heart attack
However, it is possible to prevent a heart attack from occurring. According to a new study at the Karolinska Institute, a change in certain habits can drastically reduce the risk of heart attack. A previous study in 2004, which investigated the risk of heart disease in over 50 countries around the world, revealed that 90% of heart diseases can be completely prevented by changes in lifestyle and diet.
What are these five habits?
- Healthy Eating
- Physical activity (walking / cycling 40 or more minutes a day and exercising for an hour or more a week)
- Maintaining a healthy waist circumference (4. Moderate alcohol consumption (10-30 g per day)
- Avoiding tobacco
What food is good for the heart?
Most people do not know that trans fats and refined carbohydrates are a lot more harmful than saturated fats. This misconception has influenced the food processing industry, which began to produce food of low level of fat and replace the healthy saturated fats with harmful trans fats (vegetable oil, margarine), refined sugar and processed fructose. This approach has led to a steady increase in the number of obesity and heart diseases.
How does a perfect diet for a healthy heart look?
The most important thing you need to do is to avoid trans fats and completely eliminate all processed food. This includes food from most restaurants. If you want to reduce your risk of heart disease, avoid sugar, fructose and processed grains. Eat as much raw organic food as you can, and replace carbohydrates from grains with a large amount of vegetables and organic meat.
These are the best sources of healthy fats:
– Butter made from organic milk
– Raw milk products
– Coconut and coconut oil
– Organic egg yolks
– Cold-pressed oils of organic nuts
– Raw nuts such as almonds, hickory nuts, macadamia nuts and seeds
– Organic meat
Should you eat more fruit?
According to a study presented this year at the ESC Congress in Barcelona, the people who regularly eat fruits are 40% less likely to develop heart disease and 32% less likely to develop other illnesses. Fruit is rich in antioxidants, minerals, vitamins and other nutritional substances that affect the improvement of health and prevent inflammation.
However, fruit should be eaten in moderation, especially one that is sweeter because high levels of fructose affect the heart badly.
Medications for diabetes increases the risk of heart disease
Recent research has shown that certain medications for diabetes may be associated with a reduction in the level of hormones that stimulate the thyroid gland, which can lead to a series of serious health problems, including heart disease.
Another study found that medications for type 2 diabetes that lower the level of glucose largely increase the risk of death from heart disease.
Warning about beta blockers and their abuse
Beta-blockers are medications intended for the treatment of high blood pressure and congestive heart failure. However, this year it was revealed that it is possible that beta blockers have led to 800,000 deaths in the past five years, and only in Europe.
Avoid becoming part of the statistics of heart attacks
The worst thing you can do yourself is to wait for the appearance of symptoms of heart disease to take action. Take these steps to protect your heart and prevent permanent damage:
– Avoid all sugar if you are resistant to insulin and leptin
– Eat unprocessed saturated animal fats
– Avoid medications which lower cholesterol; they cause many side effects, and the positive ones are really questionable
– Do not sit for more than 3 hours a day
– Exercise regularly
– Enter the optimal amount of vitamin D
– Walk barefoot on the ground as often as possible
– Reduce stress levels