Do you know the leading cause of death in the USA for both men and women? It’s heart attack and it’s responsible for over 1 million deaths every year. It’s usually a result of the most common heart disease, coronary artery disease.
Heart attack happens when the blood flow to your heart gets blocked and the heart isn’t receiving enough blood to properly do its function. The blood flow is usually blocked by arterial plaque buildup, which can suddenly rupture and form a blood clot which will limit the blood flow to your heart.
If such a situation does occur, you must react quickly or otherwise part of your heart muscle will start dying off and become scar tissue which can cause even more serious issues in the future.
What are these crucial lifestyle changes that play such an important role in cardiovascular health?
- Healthy diet
- Moderate physical activity (walking/bicycling minimum 40 min per day and exercising minimum 1 hour per week)
- Healthy waist circumference (waist circumference under 95 cm or 37.4 inches)
- Moderate alcohol consumption (maximum 10 to 30g. a day)
- No smoking
What Is a Healthy Diet for Your Heart?
Contrary to popular belief, the worst foods for our heart aren’t saturated fats like butter, lard or eggs, it’s the refined sugars, carbs and processed foods that do the most damage.
People often get confused about this issue because it’s common belief that high LDL cholesterol levels, also known as “bad” cholesterol, lead to cardiovascular diseases and saturated fat can increase LDL in your blood. However, what is unknown to most people is that there are TWO kinds of LDL cholesterol particles:
- Small, dense LDL cholesterol
- Large, “fluffy” LDL cholesterol
A True Heart-Healthy Diet Plan
If you want to preserve your cardiovascular health you need to avoid trans fats and processed foods entirely. This means that fast food and junk food is completely off the table. Then, you have to get your insulin and leptin resistance under control. The high intake of sugars and grains has probably disrupted the balance and caused an array of problems. If you want to reduce the risk of cardiovascular diseases and prevent a heart attack you need to follow some basic rules:
- Avoid sugars, processed fructose, and grains. Stay clear of most processed foods as well.
- Implement a healthy balanced eating regimen consisted of whole, organic food. Replace the carbs with:
- High amounts of vegetables
- Low-to-moderate amount of high-quality protein (ideally organically raised, pastured animals)
- High-quality healthy fat (saturated and monounsaturated from animal and tropical oil sources).
Avoid Becoming another Heart Attack Statistic
There are a million things you can do if you want to improve your overall health and lower the risk of heart attack and cardiovascular disease. The one thing you shouldn’t do is wait for things to take the turn to the worse before doing something about it. If you don’t take immediate action the consequences could be deadly.
Here’s what you can do if you want to prevent heart attack and promote your health:
– Eliminate all sugars, including processed fructose and grains if you are insulin or leptin resistant.
– Eat unprocessed saturated animal fats, they are highly beneficial for you
– Don’t take statins, they have numerous dangerous side effects, while limited benefits. Truth to be told, only the people suffering from genetic familial hypercholesterolemia can benefit from these drugs. This group of people is resistant to lifestyle strategies like diet and exercise.
– Don’t sit for prolonged periods of time. If you can, try to limit the sitting time to three hours a day or less and be more physically active.
– Exercise regularly, in a combination with a healthy balanced diet, preferably organic. This may even yield better results than cholesterol lowering drugs. For best results, combine high-intensity interval training, strength training, stretching, and core work.
– Provide your body with the much needed vitamin D, spend more time under the sun, a tanning bed, or if that isn’t enough take vitamin D3 supplements.
– Reduce your stress daily. You can try the Emotional Freedom Technique (EFT) for stress management. Stress is a contributing factor in a number of diseases, not just cardiovascular ones, so reducing stress can have a positive effect on your overall health.