One million people in America die from heart diseases every year. Coronary artery disease is the most common type of heart disease and it can cause a heart attack. A great part of people who will experience a heart attack won’t have any warning signs.
When a part of your heart becomes blocked, a heart attack occurs. All of this is triggered by the plaque inside the arteries, which may break and create a blood clot that becomes an obstacle for the blood flow. This obstacle has to be cleared quickly because part of the heart muscle starts to die and then it needs to be replaced with scar tissue. This can lead to terrible problems afterwards.
Heart attacks cause emotional and physical pain, including disability, but actually they can be prevented. Our lifestyle is very important if we want to lower the risk of heart diseases.
These are the five healthy lifestyle habits:
- A healthy diet
- Be physically active
- Healthy waist circumference
- Moderate alcohol consumption
- No smoking
Is it better to eat more fruit for your heart?
According to a study, consuming more fruit lowers the risk of heart disease. Fruit is an excellent source of antioxidants, vitamins, minerals, phytochemicals, etc, which keep the heart healthy and have anti-inflammatory characteristics.
However, avoid consuming too much fruit, the sweeter fruits in particular. The best phytonutrients are part of fruits that have bitter, sour, or astringent taste, usually found in the skin and seeds.
If you’re insulin or leptin resistant limit your fruit intake. But if you are not insulin or leptin resistant, you can probably eat more fruit. However fruit will still boost your blood sugar and this will increase your protein glycosylation. Thus, consume the fruit after a workout, because this way your body will use the sugar and turn it ino energy rather than raise your blood sugar.
Athletes can consume plenty of fruits because their body transforms the glucose into energy that is used during exercise, instead stored as fat.
What diet is healthy for your heart?
There are two kinds of LDL cholesterol particles:
- Small LDL cholesterol
- Large LDL cholesterol
The large LDL cholesterol is not bad at all, contrary to popular beliefs. LDL particles do not cause heart disease. The small LDL particles cause build-up of plaque in the arteries, and trans fat increases small LDL. Saturated fat increases large LDL.
The small LDL particles are increased by consuming refined sugar and carbohydrates, such as bread, bagels, and soda. Trans fats and refined carbs are far more dangerous than saturated fat.
This is when the food industry turned to low-fat foods and replaced the healthy saturated fats like butter and lard with dangerous trans fats, such as vegetables oils, margarine, etc. and plenty of refined sugar and processed fructose.
Strategies to Follow In Order to Avoid a Heart Attack
You can protect your heart and lower the risk of heart disease by following many strategies. Don’t wait to take action until feeling some symptoms of heart disease because it may be too late.
- Consume unprocessed saturated animal fats to benefit from the fats. You can also benefit from consuming more healthy fat.
- Avoid sugars – processed fructose and grains if you are insulin and leptin resistant. A high-sugar diet leads to insulin and leptin resistance, which is a main cause of heart disease.
- Be physically active and consume organic foods.
- Avoid sitting for too long and try making 10 000 steps daily.
- Avoid medications for cholesterol lowering, such as statins because there cause side effects and the benefits are questionable.
- Optimize the levels of vitamin D through sun exposure, tanning beds, or an oral supplement of vitamin D3.
- Walk barefoot regularly because this way free electrons are conveyred from the earth into the body. This effect is one of the most powerful antioxidants and aids inflammation throughout the body.
- Control your stress every day.
Thumbnail image source: http://www.narodnamedicina.info/index.php/2016/01/17/80-infarkta-moglo-bi-da-se-spreci-kad-bi-svi-znali-ovih-5-jednostavnih-i-lakih-stvari/