When a heart attack occurs, it means that there is impaired or restricted blood flow to particular parts of the heart muscle. It’s often caused by an arterial buildup, which actually is a plaque on the arterial walls that create a blood clot, preventing the normal blood flow.
According to the statistics, coronary artery disease or cardiovascular disease is the cause of more than 1,000,000 deaths in the U.S.A. on an annual basis. It can lead to heart attack. Experts say that over 920,000 Americans experienced a heart attack this year.
Prevent heart attack by changing your lifestyle and your habits
Usually, the reason that leads to a heart attack is the modern way of lifestyle. Fortunately, you can lower the risk of heart attack only by inserting some small changes in your diet and lifestyle. Karolinska Institute believes that people are capable of reducing the risk by 80% of a heart attack only if they include the following 5 habits into their way of living:
Healthy well-balanced diet
Healthy waist circumference
Regular physical activities
The consumption of sugar and processed food is considered to be a real threat to your health. However, the saturated fats that can be found in lard, butter, and eggs are actually beneficial for the health because they can lower bad cholesterol (LDL) that is related to all heart diseases.
There are 2 types of cholesterol particles:
High-density cholesterol (HDL)
Low-density cholesterol (LDL)
LDL leads to plaque accumulation. The daily intake of bread, soda, and white-flour increases the LDL levels. On the other hand, HDL is beneficial.
Avoid processed sugar, grains, and fructose
Instead of eating grain carbs, eat protein sources of high quality, more veggies, high-quality fats such as coconuts, avocados, egg yolks, nuts, dairy, nut oil, butter, grass-fed meats, and coconut oil. Omega-3 deficiency affects the physical and mental health, therefore keep them in balance. Instead of consuming vegetable oils, use krill oil. Moreover, increase the oily fish consumption such as sardines and anchovies.
Eat fruit on a regular basis because it is rich in antioxidants, minerals, and vitamins. The majority of them has anti-inflammatory features and is amazing for your heart health. According to experts, people who consume fruit regularly have 40% reduced the risk of cardiovascular disease. Be aware of these 2 simple rules:
People suffering from leptin or insulin resistance as well and those with high cholesterol or diabetics need to limit their fruit intake to 15 grams per day.
People who are not having any health problem should consume fruit regularly. Eat fruit after doing some exercising since the sugar in it is used by the body as a fuel for ongoing functioning.
Protect your heart
Increase the unprocessed animal fats consumption
Reduce anxiety and stress exposure
Exercise on a regular basis: core workout, stretching, weight lifting, and high-intensity interval training
Avoid sitting for long period of time
Increase the vitamin D intake by spending time in the sun or by supplements
Limit the sugars and processed grains and fructose.
Avoid statins since they cause side effects
Walk barefoot in order to get potent antioxidants from the earth. The body inflammation might be relieved when those antioxidants were carried through the free electrons.
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