Simple Tricks To Avoid Heart Attacks


What Is a Heart Attack?

A heart attack happens when the flow of oxygen-rich blood to a section of heart muscle suddenly becomes blocked and the heart can’t get oxygen. If blood flow isn’t restored quickly, the section of heart muscle begins to die.

The signs of a heart attack
Heart attack symptoms vary from one person to another. The most common signs are:

  • chest pain: tightness, heaviness, pain or a burning feeling in your chest
  • pain in arms, neck, jaw, back or stomach: for some people, the pain or tightness is severe, while other people just feel uncomfortable
  • sweating
  • feeling light-headed
  • become short of breath
  • feeling nauseous or vomiting

Causes of a heart attack
The following are possible factors associated with increased risk of heart attack.

  • Age: Risk increases when a man is over 45, and a woman is over 55.
  • Angina: An illness where not enough oxygen reaches the heart, causing chest pain resembling a heart attack, but it resolves after taking medication. Angina raises the risk of a heart attack.
  • High blood cholesterol levels: Increases the risk of developing blood clots in the arteries.
  • Diabetes: People with diabetes have a higher risk of developing several diseases and conditions, many of them contribute to a higher risk of heart attack.
  • Diet: Someone who consumes large quantities of, for example, saturated fats, will eventually have a higher risk of having a heart attack.
  • Genes: You can inherit a higher risk of heart attack.
  • Heart surgery: Patients who have had heart surgery have a higher risk.

  • Hypertension (high blood pressure).
  • Obesity, overweight.
  • Physical inactivity: More active people have a lower risk.
  • Previous heart attack: Anybody who has already had a heart attack is more likely to have another one, compared with people who have not.
  • Smoking.
  • HIV: People who are HIV positive have a 50 percent higher risk of heart attack.
  • Work stress: Individuals with stressful jobs, or shift workers have an increased risk of heart attack.

According to the latest statistics, there are more than 1 million death cases per 1 year in United States, which are caused by Cardiovascular diseases and Coronary artery disease – CAD, which can cause a heart attacks. Heart attacks is the most common cardiovascular disease. And the medical experts say that almost 920,000 Americans may have heart attack this year. The heart attack usually happens when there isn’t any blood flowing to certain parts of your heart and the most common cause is artery blockage (plaque). The plaque is built-up inside the arteries and it creates a blood clot which can block the blood flow.

5 Lifestyle Changes Could Prevent 80% of Heart Attacks

This life-threatening condition is very serious but what many people don’t know is that it can be completely prevented and avoided if people just made some crucial lifestyle changes. As we already know, our lifestyle is a big factor in our cardiovascular health.

Researchers at the Karolinska Institute conducted a study which showed that just five healthy lifestyle changes could reduce first-time heart attacks in men by 80%. Here’s what they said:

“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.”

A similar study was conducted in 2004 by INTERHEART, which examined heart disease risk factors in over 50 countries worldwide and discovered that 90% cardiovascular disorders can be entirely prevented if certain diet and lifestyle changes are implemented.

So what are the five healthy lifestyle habits?

  • A healthy diet
  • Being physically active (walking/bicycling ≥40 min/day and exercising ≥1 h/week)
  • Healthy waist circumference (waist circumference <95 cm or 37.4 inches)
  • Moderate alcohol consumption (10 to 30 g/day)
  • No smoking

Healthy diet

You should always avoid sugar and sugary stuff, refine carbohydrates and processed foods. you should know that the saturated fats found in foods like: eggs, butter or lard are not that bad for you. These saturated fats impact the LDL cholesterol, also known as the bad cholesterol. This, LDL, cholesterol is related to all heart diseases, and there are two types of LDL cholesterol particles:

Low-density LDL cholesterol
High-density LDL cholesterol

The High-density LDL cholesterol is not harmful at all. But, you should be careful, because the low-density LDL cholesterol is harmful and it can cause a plaque build-up. You should also know that refined sugar, bagels, bread and soda increase the low-density LDL cholesterol as well.

A True Heart-Healthy Diet Plan

The most important thing you need to do to protect your heart is avoid trans fats by eliminating all processed foods. This also includes most restaurant food. Next, you need to control your insulin and leptin resistance, which result from eating a diet high in sugars and grains. If you want to reduce your risk of heart disease, take the following into consideration.

  • Stay away from sugar, processed fructose, and grains. This also includes cutting down most processed foods.
  • Follow a healthybalanced diet of whole foods, preferably organic. Swap the grain carbs with:
    Lots of vegetables
  • Low-to-moderate amount of high-quality protein (ideally organically raised, -pastured animals)
  • High-quality healthy fat (saturated and monounsaturated from animal and tropical oil sources).
  • In fact, most people really need to increase their fat intake by 50-85% for optimal health, which isn’t even close to the 10% currently recommended.

Consider the following sources of healthy fats:

  • Avocados
  • Butter made from raw grass-fed organic milk
  • Raw dairy
  • Organic pastured egg yolks
  • Coconuts andcoconut oil
  • Unheated organic nut oils
  • Raw nuts, such as almonds, pecans, macadamia, and seeds
  • Grass-fed meats

The balance between omega-3 fatty acids and omega-6 fatty acids plays an essential role in heart health. These fatty acids participate in the formation of cells in the arteries which are responsible for prostacyclin, a compound which allows the blood to flow smoothly. Lack of omega-3 can lead to serious health issues, including mental and physical disorders, and can be the major cause of 96,000 premature deaths annually. It is recommended that you avoid vegetable oils and consume more wild-caught oily fish (sardines and anchioves). Also, you can consume a high- quality krill oil supplement.

Is Fruit Good for Your Heart?

A study presented at the ESC Congress in Barcelona this year revealed some amazing discoveries. The study showed that people who regularly consumed fruits had a 40% lower risk of any type of cardiovascular disease and a 32% lower risk of death from any cause in comparison with people who didn’t.

Fruits abound in antioxidants, vitamins, minerals, and other phytonutrients which can improve your cardiovascular health and prevent inflammation. According to a study from the British Medical Journal eating just one apple a day can lower the risk of cardiovascular disease and death from heart attack in people over 50 years, having similar effect as statin drugs.

Still, everything should be in moderation, and this goes for fruits as well. You should especially be careful with sweeter fruits; they contain high levels of fructose. The most beneficial ingredients are usually found in the skin or seeds and they have a bitter or sour taste. When buying fruit always opt for organic produce, they are the most nutritious and you’ll know for sure they haven’t been stripped of all the nutrients. Keep in mind that fruits contain lots of fructose and should be consumed in moderation. There are certain guidelines as to how much fruit you should eat on a daily basis according to your overall health condition. For example:

If you are leptin/insulin resistant, overweight, hypersensitive or have high cholesterol levels (this includes nearly 80% Americans), you shouldn’t eat more than 15g fructose daily.

If you are not insulin/leptin resistant, and have normal weight, don’t suffer from diabetes, hypertension, or high cholesterol and if you do some physical activity almost every day, you can eat as much fruit as you like.

If you belong to the second group, fruit can still increase your blood sugar, even your protein glycosylation. It’s best to eat fruits after workout and some physical activity, because your body will then use the sugar as fuel rather than store it in your blood and raise your blood sugar levels.

Plus, if you’re an endurance athlete, you can also consume large amounts of fruits because your body will burn most of the glucose during exercise, and it won’t be stored as fat.

Diabetes Drug Increases The Risk Of Heart Disease

One of the most common diabetes drugs on the market is Metformin, which makes your body tissues more sensitive to insulin. But, according to recent studies that included people with hypothyroidism, the use of metformin was linked to a higher risk of low thyroid-stimulating hormone (TSH) levels. A drastic decrease in TSH levels may lead to serious health issues, including heart problems such as atrial fibrillation, which in turn could result in congestive heart failure. A different study has found that if you treat type 2 diabetes with glucose-lowering drugs, you actually increase your risk of death from heart-related issues. In the words of researchers:

“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.”

However, you don’t need to expose yourself to these risks unnecessarily as type 2 diabetes can be treated without drugs. The best thing you can do is replace processed foods with whole organic foods, which contain less sugar and sugar-forming carbohydrates. Add a few minutes of regular high-intensity exercises to your new dietary regime and you are on the safe track to reverse diabetes.

Beta-blockers and Scientific Misconduct

Well, the beta-blockers bloc the neurotransmitters epinephrine (adrenaline) and norepinephrine from binding to beta receptors. These blockers are useful in treating patients, who need to undergo to a non-cardiac surgery. According to the latest statistics, almost 800,000 dies in Europe only, cause of the beta-blockers.

Don’t Be Just Another Heart Attack Statistic

There are various strategies that can keep your heart healthy. Don’t wait until you experience symptoms of heart attack to take action since the most widely encountered symptom of heart issue is sudden death. This is what you should do to prevent lasting damage:

• Consume unprocessed saturated fats, and don’t listen to everything people say on the media, because you will truly benefit from these fats. You will also benefit from raising the healthy fats in your diet to 50-85% of daily calories

• Avoid consuming sugars, especially grains and processed fructose if you are leptin and insulin. High-sugar diet causes leptin and insulin resistance, which is a primary cause for heart disease

• Exercise regularly, because physical activity together with a healthy diet will be just as potent, than cholesterol-lowering medications. Do high-intensity training, stretching, strength training as well as core workoluts.

• Avoid sitting for to long; try not to be in a sitting position for more than 4 hours a day.

• Avoid using statins, because the side effects from these medications are numerous and the benefits debatable.

• Optimize the levels of vitamin D, either through proper sun exposure or an oral supplement

• Regularly walk barefoot. By doing so, free electrons are transferred from the ground to your body and this will helps ease inflammations in your body

• Manage the everyday stress.

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This article is not intended to take the place of a competent nutritionist or doctor. It is solely intended to educate people on the vital and perhaps underestimated importance of this nutritional element.

If you suffer from a medical condition, consult your doctor. If you have questions as to the application of this information to your own health, you are advised to consult a qualified health professional.