80% Of Heart Attacks Could Be Avoided If Everyone Did These 5 Easy Things

Heart disease is undoubtedly the leading reason for the death of people,
and annually, more than 1 million Americans die from a heart disease.

In most cases, people suffer from coronary artery disease (CAD), which can result in a heart attack.

Research predicts that 920,000 people in the U.S. will experience a
heart attack, and about half of them will happen without any prior
warning symptoms.

A heart attack is a result of the obstruction of the blood flow to a
part of the heart. This leads to a buildup of plaque in the arteries
(atherosclerosis), which may break and create a blood clot which will
represent a blockage of the blood flow.

If this blockage is not eliminated fast, a part of the heart muscle will
begin to die and will be substituted with scar tissue, which may lead
to numerous health complications afterward.

For example, a previous heart attack (in particular, if it has caused a
big area of the heart) poses a great risk for sudden cardiac arrest,
which is the result of abnormal rhythms of the heart and can have fatal

5 Ways to Prevent Heart Attacks

Even though heart attacks occur frequently, and are a really painful
experience, they can, in fact, be prevented. We all know that our
lifestyle and diet play a great role in our overall health, but you
surely haven’t been aware of the extent to which you can help yourself.

The Karolinska Institute conducted a study which discovered that if you
do these simple 5 lifestyle changes, you may successfully prevent heart
attacks as they have reduced these experiences by 80%.

Even the researchers of this study were not fully aware of the benefits
of incorporating these 5 healthy changes into your everyday life:

 “It is not surprising that healthy lifestyle choices would lead to a
reduction in heart attacks… What is surprising is how drastically the
risk dropped due to these factors.”

Moreover, these or similar results have also been revealed by a study
conducted in 2004. This INTERHEART study, which aimed at discovering the
heart disease risk factors in over 50 countries worldwide, found that a
healthy diet and healthy lifestyle may prevent 90% of heart disease

Yet, most of the people do not use these findings in order to feel the
benefits. Namely, the featured study included men from 45 to 79, and
only 1% of them incorporated all 5 lifestyle changes that prevent the
occurrence of heart attacks.

These 5 simple, but effective, lifestyle changes include:

  1. A healthy diet
  2. Physical activity (exercising ≥1 h/week, and walking/bicycling ≥40 min/day)
  3. Moderate alcohol consumption (10 to 30 g/day)
  4. No smoking
  5. Healthy waist circumference (waist circumference <95 cm or 37.4 inches)

Even though you probably believe in the opposite, your biggest enemy are
the following: sugar, refined carbs, and processed foods, and not the
saturated fats found in eggs, lard or butter.

Yet, is understandable why you may have been confused, as fats lead to
LDL cholesterol or “bad” cholesterol. Conventional belief states that
high LDL is linked to heart disease and saturated fat actually increase
LDL levels.

Yet, there are two distinct kinds of LDL cholesterol particles:

  • Small, dense LDL cholesterol
  • Large, “fluffy” LDL cholesterol

The second ones are not harmful, and studies have shown that they do not
cause. On the other hand, the small, dense LDL particles, however, lead
to a plaque buildup in the arteries. Namely,  trans fat raises the
small, dense LDL, and the large, and benign LDL is stimulated by the
large, fluffy ones.

What’s more, research has suggested that the consumption of refined
sugar and carbohydrates, including soda, bread, and bagels, increase the
number of small, dense LDL particles. This means that our health and
body may suffer much more from the combination of trans fats and refined
carbs, than from saturated fat.

However, due to the hypothesis about the cholesterol levels, industrial
low-fat foods, harmful trans fats (margarine, vegetable oils, etc.),
processed fructose and a lot of refined sugar replaced healthy saturated
fats, such as lard and butter.

This approach has led to the rising trend of obesity and heart disease rates.

Heart-Healthy Diet Regime

In order to prevent heart diseases, your diet should trans fats, so
avoid all kinds of processed foods. Moreover, you should also address
the issue concerning the insulin and leptin resistance, which is caused
by excess consumption of grains and sugars. In order to reduce the risk
of a heart disease you should follow the instructions below:

—    You should eliminate grains, sugar, processed fructose, from your
diet. On the other hand, your diet should be rich in organic whole
foods. Therefore, you should consume:

  • vegetables- as much as possible
  • Low-to-moderate quantity of high-quality protein
  • High-quality healthy fat, meaning monounsaturated and saturated fat
    from animal and tropical oil sources. For optimal health, the majority
    of people need 50-85 % fats in the diet, which is significantly more
    than the 10 % now recommended.These are the riches sources of healthy
    fats: raw dairy, grass-fed meats, organic pastured egg yolks, coconuts,
    and coconut oil, raw nuts, such as almonds, pecans, macadamia, and
    seeds, butter made from raw grass-fed organic milk, unheated organic nut
    oils, and avocados.

Moreover, the regulation of the balance of omega-3 and omega-6 ratio is
also really important for your cardiovascular health. Namely, those
fatty acids stimulate the creation of the cells in your arteries that
produce prostacyclin, which promotes a smooth blood flow.

The lack of omega-3 in the body has been linked to numerous serious
health issues, both mental and physical, and might significantly
contribute to 96,000 premature deaths annually.

Hence, it is advisable to consume wild-caught oily fish (like anchovies
or sardines) or to take a high-quality krill oil supplement. Moreover,
you should avoid most vegetable oils.

Fruit and Heart health

The study presented at the ESC Congress in Barcelona, Spain this year,
discovered that the consumption of fruits on a daily basis has reduced
heart disease risk by 40%, compared to people who do not have this
habit. Also, it was shown that the more fruit participants ate, the
lower their risk of heart disease was.

This is due to the fact that fruits are abundant in vitamins, minerals,
antioxidants, and other phytochemicals, which have powerful
anti-inflammatory properties which promote heart health.

The British Medical Journal (BMJ) published a research which
demonstrated that the consumption os an apple daily prevents the risk of
cardiovascular-related death in people older than 50, similarly to the
use of a daily statin.

Yet, be cautious when eating sweeter fruits. Numerous of the most
important useful phytonutrients in fruits, in fact, have sour, bitter,
or astringent taste, and can be found in the skin and seeds.

In moderate amounts, you may benefits a lot by consuming cherries,
organic apples, and blueberries. Fruits can have high fructose levels, o
avoid over- consumption in order to prevent heart disease. Follow these

  1. 80% of Americans are insulin or leptin resistant, so if you are one
    of them (hypertensive, diabetic, overweight, or have high cholesterol),
    you should restrict your fruit consumption. Take a maximum of 15 grams
    of fructose daily from all fructose sources.
  2. In the case you are not insulin/leptin resistant, and regularly
    exercise or do some manual labor, higher fructose levels may not cause
    some serious health issues. Yet, fruit may still raise your blood sugar,
    as well as your protein glycosylation. Hence, it is recommended to eat a
    fruit after your physical activity, so the sugar will serve as fuel,
    and will not increase blood sugar levels.
  3. If you are an athlete, large amounts of fruits will serve your body as they will provide energy and won’t be turned into fat.
  4. If you do not know how to consume fruits, it is best to previously check your uric acid levels and then use these suggestions.

Diabetes Drug Increases The Risk Of Heart Disease

One of the most common diabetes drugs, Metformin, makes the tissues more
sensitive to insulin. Yet, newest studies indicate that its use raised
the risk of low thyroid-stimulating hormone (TSH) levels in the case of

If these levels are greatly reduced, they may cause serious health
issues, as well as heart problems like atrial fibrillation, which may
result in congestive heart failure.

Another study pointed out that the treatment of type 2 diabetes with
glucose-lowering drugs may possibly raise the risk of death due to a
cardiovascular, as well as other health issues. According to

“The overall results of this meta-analysis do not show a benefit of
intensive glucose lowering treatment on all cause mortality or
cardiovascular death. A 19% increase in all-cause mortality and a 43%
increase in cardiovascular mortality cannot be excluded.”

There is no need for these drugs since type 2diabetes can be reversed
without using drugs. The natural treatment includes the substitution of
processed foods with whole organic foods low in sugar and sugar-forming
carbohydrates, in combination with several minutes of regular
high-intensity workout.

Beta-Blockers and Scientific Misconduct

Beta-blockers are common drugs, usually used in the case of congestive
heart failure and high blood pressure. They act by impeding the
neurotransmitters norepinephrine and epinephrine (adrenaline) to bind to
beta receptors, thus dilating blood vessels, which decreases the blood
pressure and the heart rate.

The European Society of Cardiology (ESC) advised the use of
beta-blockers in the case of non-cardiac surgery. Yet, a research done
earlier this year showed that this guideline is based on “questionable
and probably fraudulent research,” and may have been the reason for
800,000 deaths in Europe in a period of five years.

Namely, these guidelines regarding the use of beta-blockers were done by
a scientist who was fired in 2011, for scientific misconduct, and at
the same time, was the chairman of the committee that constructed the
draft of the European treatment guideline on the first place.

Yet, even though expected otherwise, the ESC needed two years to
withdraw the beta-blocker recommendation. His delay led to the death of a
half of a million people.

Recently, the Forbs published a revised version of the article was
published, which explained in details all the risks and consequences of
the publication of a fraudulent research and its practical use in

“They write about a culture of neglect in which few if any participants
have anything to gain by finding or reporting scientific misconduct.
They cite numerous examples in which misconduct has been alleged but the
responsible actors– authors, home institutions, journals, and medical
societies– have responded in only the most minimal and non aggressive
fashion. The portrait they paint is of a scientific and medical
establishment devoted to not rocking the boat.”

Heart Attack Prevention

You should not wait until you experience the first symptoms or a heart
disease, in order to begin taking care of your cardiovascular health, as
the most common heart disease symptom is actually death.

Therefore, follow these instructions in order to prevent heart issues and protect your health:

  • Reduce stress
  • If you are resistant to leptin or insulin, eliminate all sugars, as
    well as processed fructose and grains. This is due to the fact that a
    diet rich in sugar promotes insulin and leptin resistance, which is the
    main cause of heart disease
  • Your vitamin D levels should be optimal, so you can get them from
    being exposed to the sun, a tanning bed, or you can take as oral vitamin
    D3 supplements
  • Avoid long sitting, as you should sit no more than three hours
    during the day. Moreover, it is advisable to make 10,000 steps
    throughout the day.
  • Eat unprocessed saturated animal fats. Moreover, numerous people
    will benefit a lot from incorporating more healthy fat in the diet to
    50-85% of daily calories
  • Eat a healthy, organic diet, and combine it with a regular workout.
    You can use a mix of core work, high-intensity interval training,
    stretching, and strength training.
  • Statins may cause numerous side effects, and their benefits are
    questionable. Only in the case of a genetic familial
    hypercholesterolemia, patients may benefit from their use. The symptoms
    of this condition include abnormally high cholesterol, resistant to
    lifestyle changes such as a healthy diet and a regular exercise
  • You should frequently walk barefoot to the ground, as in this way,
    you will help the transfer of free electrons from the earth into your
    body, which represents one of the most powerful antioxidants and will
    effectively treat inflammation in the body.

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