Heart attacks are the leading causes of death in the US. New statistical data confirm that only in America, there are over 1 million deaths per 1 year caused by cardiovascular diseases or coronary artery disease, all of which can lead to a heart attack. And, according to health experts, nearly 920,000 Americans will suffer a heart attack this year.
A heart attack is normally the result of impaired or restricted blood flow to certain parts of the heart muscle. The most common cause of this is arterial plaque, which builds up on the arterial walls creating a blood clot that inhibits proper blood flow.
You can prevent heart attack by changing your habits and your lifestyle
The dramatic rise in cardiovascular disease, hence heart attacks, is usually attributed to modern way of living. Fortunately, simple lifestyle and dietary changes can significantly reduce the risk of this life-threatening condition. According to the KI (Karolinska Institute), men who change their lifestyle and adopt these 5 healthy habits can reduce their risk of heart attack by 80%.
- No smoking
- Healthy well-balanced diet
- No alcohol
- Regular physical activities (cycling or walking 40 minutes a day and exercising 1h every week)
- Healthy waist circumference
Sugar and food rich in refined carbohydrates as well as all processed food seriously endanger your health. On the other hand, saturated fats like those found in eggs, butter and lard are health beneficial because they reduce LDL or bad cholesterol, which is linked to all heart diseases. There are two types of cholesterol particles:
- Low-density cholesterol (LDL)
- High-density cholesterol (HDL)
While HDL cholesterol is health beneficial, LDL is harmful because it leads to plaque buildup. LDL cholesterol levels rise when you consume refined sugar, white-flour bread and soda.
- Cut out processed fructose, sugar and grains.
- Replace grain carbohydrates with more vegetables, high-quality protein sources, high-quality healthy fats, such as: butter, raw dairy, organic egg yolks, coconuts and coconut oil, avocados, organic nut oil, raw nuts, grass-fed meats, etc.
- Keep your omega-3 – omega-6 ratio in balance, because lack of omega-3 can seriously affect both your physical and mental health. Increasing your intake of oily fish including anchovies, sardines or take high-quality krill oil instead of using vegetable oils.
- Eat lots of fruit because it’s a rich source of vitamins, antioxidants, minerals and other phytochemicals. Most fruits are also heart-healthy and have strong anti-inflammatory effects. According to health experts, people who eat fruit, particularly sweeter fruits, every day have 40% lower risk of cardiovascular disease.