Every year in the USA over one million Americans are affected from heart disease .This is an enormous number and it makes it the leading cause of death for both genders . Coronary artery disease (CAD), is the most common among all heart diseases and this disease can lead to a heart attack.
If we follow the statistics, the prediction for this year would be: 920,000 heart attack in America and about half of them will happen without any warning signs.
Why heart attack occurs?
-When blood flow to a part of the persons (man or woman) heart becomes blocked it will most likely lead to plaque build-up in the arteries (atherosclerosis), what can rupture and form a blood clot that blocks blood flow?
Now, if the blockage isn’t cleared quickly, a portion of the heart muscle will begin to die and be replaced with scar tissue that will lead to creating severe problems in the future.
Almost always a previous heart attack (especially if it had affected the large area and bigger percent of the heart was damaged) is a huge risk factor for sudden cardiac arrest,caused by abnormal heart rhythms and without fast intervention may be fatal.
5 Lifestyle Changes That Can Prevent 80 Percent of Heart Attacks
All over the world heart attacks are one of the most common reasons for death, and they are causing emotional and physical pain.Even if the result of the heart attack isn’t fatal, it can make a person disable and addicted from others for the rest of his life.There are a lot of thinks that we can do in order to prevent heart attack,like changing our lifestyle for example.
For motivation use this new study from Karolinska Institute that says that five healthy lifestyle habits could prevent nearly 80 percent of first-time heart attacks .Researchers surprised and stunned of the results said and we quote:
“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.”
It isn’t the first time , in 2004, an INTERHEART study looked at heart disease risk factors in over 50 countries all over the world, and discovered that about 90 % of heart disease cases are 100% preventable with appropriate diet and lifestyle .
Unfortunately, people don’t have a habit to live and eat healthy .The following study is made of men aged 45 to 79… and only 1 percent engaged in all five of the “low-risk” behaviors that could prevent a heart attack.
HERE ARE THE TOP 5:
1 .A healthy diet 2 .Being physically active (walking/bicycling more than 40 min/day and exercising at least one hour a week) 3. Healthy waist circumference ( 4. Moderate alcohol consumption (no more than 30 g/day)
5 .No smoking
Healthy Diet for Your Heart Is.
… not what you think. Contrary to the belief that refined carbs, sugar, and processed foods are the real enemy—not the saturated fats found in foods such as butter, lard, or eggs.
What we must understand is that there are TWO kinds of LDL cholesterol particles:small(dense LDL cholesterol) and large( “fluffy” LDL cholesterol).
New researchers came to the discovery that large LDL particles don’t provoke heart disease,that are small, dense LDL particles who provoke build-up of plaque in our arteries, and trans fat increase. Saturated fat, increases large, fluffy—and benign—LDL.
The most important discovery of this research is that refined sugar and carbohydrate(bread, bagels ,soda… ) increases the small, dense LDL particles,and combined trans fats and refined carbs do a lot more harm than saturated fat .
Provoked by cholesterol hypothesis ,the food industry switched over to low-fat foods and replaced healthy saturated fats like butter with harmful trans fats (vegetable oils, margarine, etc.), plus lots of refined sugar and processed fructose.
A True Heart-Healthy Diet Plan
Best way to protect your heart is to stay away from trans fats and all processed foods (including restaurant food) and follow this suggestion: 1 .Avoid sugar, processed fructose, grains, and processed food 2 .Eat a healthy diet of whole foods, ideally organic, 3.Replace the grain carbs with vegetables,low-to-moderate amount of high-quality protein , high-quality healthy fat (from animal and tropical oil sources). Most people actually need upward of50-85 percent fat and here are the best sources of healthy fats to add to your diet include: Avocados, Butter made from raw grass-fed organic milk, Raw dairy, Organic pastured egg yolks, Coconuts and coconut oil, Unheated organic nut oils, Raw nuts, such as almonds, pecans, macadamia, and seeds Grass-fed meats
4. balance your omega-3 to omega-6 ratio because these fatty acids help build the cells in your arteries,it make the prostacyclin and he keeps your blood flowing smoothly.
Omega-3 deficiency can lead to serious health problems( mental and physical), and is one of the factors for 96,000 premature deaths each year. All you need to do is to avoid most vegetable oils and use only small wild-caught oily fish (sardines and anchovies) or taking a high-quality krill oil supplement.
What About Eating Fruit for Your Heart?
According to one study made in Barcelona, Spain ,people who ate fruit daily have lowered the risk from heart diseases for 40 % ,and the risk of death for 32%.Fruit contain antioxidants, vitamins, minerals, and other phytochemicals, and as we all know many of them are heart-healing and anti-inflammatory . According to published research from British Medical Journal (BMJ) if we eat an apple a day we are preventing cardiovascular-related deaths .
We all want our fruits sweet, however, the healthier ones are mostly with bitter, sour, or astringent taste, and their benefits are in the skin and seeds.To satisfied our demands farmers opted to selectively breed the sweetest but less nutritious varieties,organic fruits(apples, blueberries, or cherries ) can be beneficial when eaten in moderation. Fruit have different levels of fructose,so here are some rules to follow if you want to protect your heart:
1. If you’re insulin or leptin resistant this means if you are: overweight, diabetic, hypertensive, or have high cholesterol 80 percent of Americans, then limit your fruit intake to a maximum of 15 grams of fructose per day from ALL sources, including whole fruit. 2. If you are not insulin/leptin resistant and regularly engage in a strenuous physical activity or manual labor, then no need to restrict your fructose daily intake .You may even eat more fruit without giving it much thought. 3. If you are in category two above, the further refinement can be good for you.So we say consume the fruit after a workout, and let your body use the sugar as fuel rather than to raise your blood sugar. 4. Additionally, endurance athlete can get away with eating large amounts of fruits because his body uses the glucose during exercise, and it won’t be stored as fat.
5. If you are insecure, get your uric acid levels checked, and then use that as a guide.
Diabetes Drug Increases Heart Disease Risk
Metformin is the most common diabetes drug and it makes your body tissues more sensitive to insulin.According to the new researches people with hypothyroidism, if use metformin will increase risk of low thyroid-stimulating hormone (TSH) levels what may lead to serious damage, including heart problems like atrial fibrillation. Separate research shown that treating type 2 diabetes with glucose-lowering drugs increases the risk of death from heart-related and all other causes. Researchers noted:“The overall results of this meta-analysis do not show a benefit of intensive glucose lowering treatment on all cause mortality or cardiovascular death. A 19% increase in all-cause mortality and a 43% increase in cardiovascular mortality cannot be excluded.”
With simply swapping processed foods for whole organic foods ,lowering sugar and sugar-forming carbohydrates,few minutes of regular high-intensity exercises is the best way to reverse diabetes 2.
A Warning About Beta-Blockers and Scientific Misconduct
Beta-blockers are drugs for high blood pressure and congestive heart failure. They block the neurotransmitters norepinephrine and epinephrine (adrenaline) from binding to beta receptors, thereby dilating blood vessels, which reduces your heart rate and blood pressure. European Society of Cardiology (ESC) recommended beta-blockers for non-cardiac surgery. But at the beginning of this year ,researchers calculated that this guideline may have caused up to 800,000 deaths over five years in Europe alone. How shocking is it?
A scientist who did beta-blocker guidelines was fired for scientific misconduct in 2011 and was the chairman of the committee that drafted the European treatment guideline. It took two years after discovering this shocking information before the ESC withdrew the beta-blocker recommendation. Nearly a half of a million people died unnecessarily due to the delay.
In that two-year blank space,European clinicians had their hands tied, they had to follow guidelines knowing that they are likely to do more harm than good. Last month,published article went into more detail of the harms that occur when fraudulent research is published and put into clinical practice… even years after the fraud is uncovered.
As Forbes reported:“They write about a culture of neglect in which few if any participants have anything to gain by finding or reporting scientific misconduct. They cite numerous examples in which misconduct has been alleged but the responsible actors– authors, home institutions, journals, and medical societies– have responded in only the most minimal and nonaggressive fashion. The portrait they paint is of a scientific and medical establishment devoted to not rocking the boat.”
Avoid Becoming Another Heart Attack Statistic
There are many strategies that can protect your heart and virtually eliminate your risk of heart disease. Please don’t wait until you experience heart attack symptoms to take action because the most common symptom of heart disease is sudden death, so you will be dead before you even know you have a problem. Do so now in order to prevent any long-lasting damage:
Eat unprocessed saturated animal fats and increase the healthy fat in your diet up to 85% of daily calories. Avoid all sugars, processed fructose and grains especially if you are insulin and leptin resistant
Everyday exercise or at least walking or biking combined with a healthy diet with organic, foods is your natural cholesterol-lowering drug.If you can the best is to use a combination of high-intensity interval training, strength training, stretching, and core work.
I know that it depends on of what kind of work you do or your working hours but try to sit as less as you can ; aim for three hours or less and walk 10,000 steps a day (exclusive of your exercise).
We say that only people with genetic familial hypercholesterolemia can use cholesterol-lowering medication and have the benefit of them because this is a condition characterized by abnormally high cholesterol, resistant to natural lifestyle strategies.
Keep your vitamin D levels optimized naturally with sun exposure, or oral vitamin D3 supplement. If you can walk barefoot to ground with the earth every day ,because then free electrons are transferred from the earth into your body,and this helps alleviate inflammation throughout your body
Manage your stress daily by using things like: meditation ,yoga and our favorite Emotional Freedom Technique (EFT).
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