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80% of heart attacks could easily be avoided if everyone did these 5 simple things

About 1 Americans die of heart disease each year, and this is the leading cause of death for women and men. The most common type of heart disease is coronary artery disease, leading to a heart attack.

This year around 920,000 people in the US They will suffer a heart attack, and nearly half of them will happen suddenly and without any warning signs.

Heart attacks occur when blood flow is blocked somewhere in the heart. This is often due to a buildup of plaque in the arteries, which can break off and become a blood clot prevents blood flow.

If the obstruction is not relieved quickly, a part of the heart muscle begins to die and become replaced by scar tissue, which can cause serious problems later.

For example, a heart attack before (especially if a large part of the heart was damaged) increases the risk of sudden cardiac arrest, which is the result of abnormal heart rhythms and can even lead to the death.

Only 5 changes in lifestyle can prevent 80% of heart attacks

is really surprising how heart attacks are so common when almost always avoidable. Is likely to know that your lifestyle plays an important role in the risk of heart disease, but did not take it so seriously ...

If you need motivation, take a look at this study in the Karolinska Institute. The study revealed that having only five healthy habits can prevent nearly 80% of heart attacks for the first time in men. The researchers were also surprised about this finding suggests that it is amazing how drastically the risk decreases with only these five factors.

But this is not the first of these findings. The INTERHEART study, which examined the risk factors for heart disease in more than 50 countries worldwide, found that 90% of cases of heart disease can be prevented by altering lifestyle and dietary factors .

Unfortunately, the lifestyle of most people do more harm than good. The study involved men ranging from 45 to 79 years and only 1% of them had all 5 of these behaviors "low risk" that can prevent a heart attack. But what are these 5 healthy habits?

1. Healthy diet
2. Physical activity (the bicycle / pedestrian 40 minutes a day and exercise one hour a week)
3. Having a healthy waist circumference ( about 95 cm / 37.4 inches)
4. limited alcohol (about 20 g per day)
5. Stopping smoking

What should you eat for a healthy heart?

Most of these habits are easy to understand, but "healthy diet" is pretty clear. Contrary to popular belief processed foods, sugar and refined carbohydrates are the true enemy and not saturated fats can be found in foods such as butter, eggs and lard.

Confusion is usually on the influence of LDL cholesterol, known as "bad" cholesterol. It was considered that the increased levels of LDL correlate to have heart disease, saturated fat and have a tendency to increase LDL. However, we now know that there are two types of LDL particles

• small, dense LDL
• Expansion and LDL "bloated"

The second type is not "bad". Research confirmed that large LDL particles do not increase the risk of heart disease. However, the small, dense LDL contributes to the buildup of plaque in the arteries, and trans fats raise levels of LDL such. On the other hand, it saturated fat increases levels of LDL large and benign.

The research also showed that small LDL particles can be increased by consuming carbohydrates and refined sugar, such as soft drinks, bread and rolls. Refined carbohydrates and trans fats are much more dangerous than saturated.

When this cholesterol became wider dissemination, the food industry to low-fat foods addressed, the exchange of saturated fats with healthy fats dangerous trans (margarines, vegetable oils, etc.) and fructose processed and refined sugar.

The increased rates of heart disease and obesity illustrate the consequences of this wrong approach.

A healthy diet for the real heart

If you want to keep your heart healthy, avoid trans fats by eliminating processed foods from your diet. You also need to keep an eye on resistance to leptin and insulin, which is due to eating foods high in grains and sugars.

To reduce the risk of heart disease, adhere to these suggestions

1. Avoid grains, sugar and processed fructose. This means you should eliminate most processed foods

2. Eat whole foods and replace grains with:

• Vegetable
• High quality protein
• fat healthy.

Most people need about 50-85% fat in your diet for optimal health, far more than the 10% recommended. Include the following foods high in healthy fats:

• Avocados
• butter organic milk
• dairy raw
• organic egg yolks
• coconut oil
• organic nut oils
• raw nuts such as almonds, seeds, macadamia nuts
• grass-fed meats

is essential for balancing the omega-3 fatty acids to the ratio of omega-6 to heart health, as these fatty acids cells in the arteries that produce prostacyclin maintain a flow accumulate blood without problems. The lack of omega-3 fatty acids can cause serious health problems and is an important underlying factor in about 96,000 premature deaths a year. Avoid using vegetable oils and increase the intake of oily fish (sardines and anchovies) or take krill oil supplements.

If you consume more fruit for healthy heart?

One study found that people who ate fruit every day had a 40% lower risk of heart disease and a 32% lower risk of dying than those who did not. The fruit is a great source of vitamins, antioxidants, minerals and other nutrients that have anti-inflammatory effects. For example, research by the British Medical Journal found that eating an apple a day can prevent deaths from cardiovascular problems in people over 50 years old

However, do not consume too much fruit, especially those they are sweeter. The most beneficial phytonutrients found in sour and bitter fruit, usually the seeds and skin. Selecta fruit - like organic blueberries, apples and cherries can offer many health benefits. Fruit contain various levels of fructose, so avoid excessive fructose consumption in order to protect the heart. . Follow these recommendations on fruit:

1. If you are leptin or insulin resistance (you are diabetic, overweight, high cholesterol or are hypertensive), which is approximately 80% of Americans, limit fruit intake. As a rule, limit the intake of fructose to 15 grams a day.

2. If you do not have leptin / insulin resistance, and have regular physical activity, then it is unlikely to cause health problems increased consumption of fructose. If this is the case you can eat more fruit.

3. But if you belong to the second category, which could benefit from further improvement. Fruit still will raise blood sugar and experts believe that this will raise the protein called glycosylation. Eating fruit after exercise because your body will use sugar as fuel and will not increase your level of blood sugar.

4. In addition, if you are an athlete, you can EATI quite large amounts of fruit because your body will use glucose during exercise, so it is not stored as fat.

diabetes drug increases the risk of heart disease

Metformin a medicaion that makes your body more sensitive to insulin, is one of the drugs used most widely dabetes. However, research shows that people who suffer from hypothyroidism, metformin was linked to an increased risk of low levels of TSH. If TSH levels bcome too low, this can cause serious damage, such as atrial fibrillation, which could lead to heart failure. Other research has shown that treatment of type two diabetes who use glucose-lowering drugs may actually increase the risk of death from heart problems.

The risks are unnecessary, since type 2 diabetes can be reversed without the use of drugs. Simply replace processed foods with whole foods lower in sugar and carbohydrates -. In combination with regular

exercises

scientific misconduct and beta-blockers

Beta blockers are medications that are commonly used to treat congestive heart failure and hypertension. Neurotransmitters epinephrine block norepinephrine and beta-receptor binding, therefore dilation of blood vessels, which lowers blood pressure and heart rate. However, researchers estimate that the recommendation for the use of beta blockers that was said to be based on the "questionable and fraudulent research," may have caused more than 800,000 deaths over a period of five years.

The use of beta blockers was supported by a research conducted by a scientist who was fired for misconduct in 2011. However, it took two years before the recommendations of the beta withdrew blockers. This was an absolute scandal, as almost half a million people died because of this delay.

During this period of two years, many doctors in Europe felt that their hands were tied, no longer follow the guidelines may lead to penalties, even if they know the guidelines cause more damage.

Do not be just another heart attack statistic

There are several strategies that can keep your heart healthy. Do not wait until you experience symptoms of heart attack to take action as the most widely found emission symptom is sudden cardiac death. This is what you should do to prevent lasting damage:

• Eating saturated fats, unprocessed, and not listen to everything people say in the media, because they really benefit from these fats. They will also benefit from increased healthy fats in your diet for 50-85% of daily calories

• Avoid sugar consumption, especially grains and processed fructose if you are leptin and insulin. high-sugar diet causes leptin and insulin resistance, which is a major cause of heart disease

• Exercise regularly because physical activity along with a healthy diet will be so powerful that lowering drugs cholesterol. Doing high intensity training, stretching, strength training as well as basic workoluts.

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

• Avoid using statins because of the side effects of these medications are numerous and questionable benefits.

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

• Regularly walking barefoot. In doing so, the free electrons are transferred from the ground to your body and this will help to relieve inflammation in the body

• manage daily stress.

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