Cardiovascular diseases are the lead cause of death for men and women in
with around 1 million death cases per year. One of the most common
cardiovascular disease is the coronary artery disease (CAD), which can cause a
heart attack. America
920,000 Americans are expected to have a heart attack without any prior warnings this year. A heart attack happens when there is not blood flow to a certain part of your heart. This usually happens as a result of plaque which is built-up inside the arteries (atherosclerosis) that could rupture and create a blood clot which can block the blood flow.
Changing Your Lifestyle Could Prevent Heart Attack
The lifestyle is a major risk factor for a heart attack. Heart attacks can be prevented. A recent study from the Karolinska Institute found out that if you engage in these five healthy habits, the chances of getting a heart attack are 80 % lower.
Five healthy habits which can prevent a heart attack:
1) Diet which is healthy
2) Physical activity (cycling or walking 40 min a day and exercising 1 hour a week)
3) Healthy circumference of the waist
4) Moderate consumption of alcohol
5) No smoking
Which diet is healthy?
You should avoid sugar, refined carbs and processed foods. Saturated fats which can be found in foods like eggs, butter or lard are not that harmful. It is believed that the fats impact the LDL cholesterol which is known as “bad” cholesterol, and that LDL is related to heart diseases. However, there are two types of LDL cholesterol particles:
1) Low-density LDL cholesterol
2) High-density LDL cholesterol
The second is not harmful at all. On the other hand, the low-density cholesterol is harmful and can lead to plague build-up. Refined sugar and carbohydrates like bagels, bread and soda increase the low-density LDL. When combined refined carbs and trans fat do more harm than saturated fats.
A Healthy Diet Plan
1) Avoid grains, sugar and processed fructose.
2) Maintain a healthy diet of whole, organic foods. Replace the grain carbs with :
Plenty of vegetables
3) High-quality protein(low to moderate amount)
4) High-quality healthy fats (avocados, butter, raw diary, organic pastured egg yolks, coconuts and coconut oil, organic nut oil, raw nuts, grass-fed meats are some of the sources for healthy fats)
Another important thing is balancing the omega-3 to omega-6 ratio. A deficiency of omega-3 can cause a variety of serious health conditions, both physical and mental. You can do this if you avoid the majority of vegetable oils and consume oily fish like anchovies and sardines or take a high-quality krill oil.
Fruit is a powerful source of vitamins, antioxidants, minerals and other phytochemicals, the majority of which possess anti-inflammatory and heart-healthy effects. A study from this year found out that people who eat fruit every day have 40 % lower risk of cardiovascular disease. However, one should consume fruit in moderation, especially the sweeter fruits. Have a look at a suggestion for fruit and fructose consumption:
If you are leptin or insulin resistant (diabetic, overweight, have high cholesterol or hypertensive), you should limit the fruit intake. Your fructose intake should not exceed 15 grams per day.
If you are not leptin or insulin resistant (normal weight, not diabetic, hypertension, regular physical activity), higher intake of fructose should not cause any problems for you. Nevertheless, you should consume fruit after a workout, so that the body can use the sugar as a fuel and not raise you blood sugar levels.
Diabetes Drugs Increase the Risk of Cardiovascular Disease
Metformin, which is one of the most common drugs for diabetes, is now associated with increased risk of low levels of low thyroid-stimulating hormone (TSH). A very low TSH level can cause serious damage, including cardiovascular problems like atrial fibrillation, which can cause congestive heart failure. Another research also suggests that by treating type 3 diabetes with drugs that lower the glucose you are increasing the risk of death from heart-related disease and a number of other causes.
Beta-Blockers and Scientific Misconduct
Beta-blockers are drugs which primarily block the neurotransmitters epinephrine (adrenaline) and norepinephrine from binding to beta receptors, thus dilating blood vessels and reducing the blood pressure and heart rate. Beta-blockers were recommended as a treatment for patients undergoing surgery which is non-cardiac. However, earlier this year, researchers calculated that about 800,000 deaths in
Europe might have been caused by beta-blockers.
Protect your Heart
The most common symptom of a cardiovascular disease is a sudden death, so don’t wait for any symptoms to show. What you need to do is:
1) Consume unprocessed saturated animal fats and don’t mind the media.
2) Steer clear of all sugars including grains and processed fructose.
3) Do regular exercise. Do combination of strength training, high-intensity interval training, core work and stretching.
4) Avoid too much sitting
5) Avoid statins since there are a lot of side effects of these drugs and its benefits are arguable.
6) Improve your vitamin D level. Try sun exposure, a tanning bed or you can even take an oral vitamin D supplement.
7) Walk barefoot so that free electrons are transported from the earth to the body. This is one of the most powerful antioxidants and it alleviates inflammation throughout the whole body.
8) Reduce stress