Cardiovascular diseases are the lead cause of death for men and women in
America
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.
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
Source:
http://losingweightdone.com
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