5 Ways to Prevent a Heart Attack
Believe it or not, statistics show ONE out of every FOUR people will have a heart attack this year….that’s a scary number. Heart disease is the number one killer of men and women, exceeding even cancer and other chronic diseases. Below are key strategies to decrease the chance for heart disease and/or heart attacks.
1.The TYPE of Beef You Eat
“Where’s the beef?” you ask. Well it shouldn’t be from commercial cows. Not a good choice if you want to prevent heart disease, or worse, a heart attack. The cows used in commercial steak are fed a diet of mixed grains and corn, both of which spike inflammation and increase bad cholesterol. Plus, these cows are pumped full of antibiotics, leading to antibiotic-resistant bacteria. Grass-fed beef is leaner and contains vitamin E, omega-3 fatty acids and conjugated linoleic acid which protect the heart and reduce the risk for heart disease.
2.Exercise a Minimum of 150 Minutes a Week
Statistics say 60% of the world’s population fall under the minimum requirements for daily physical activity. Those who are inactive may be 30 to 50% more likely to develop heart disease or have a heart attack. Exercise has been shown to improve blood pressure, cholesterol levels (lower LDL/raise HDL) and lower triglycerides. Yes, cardiovascular exercise is important, but make it interval training. Long duration cardio training has been shown to have negative effects on heart health. Strength training will increase lean muscle mass, improving sensitivity to insulin and resting metabolism. This makes things much easier on your heart.
3.Stop Eating Out
Eating out all the time could be one of the worst things for overall health….and your wallet. Many eateries serve portions that are too big, contain too many refined carbohydrates as well as way too much sodium and trans-fats. This can all lead to increased blood pressure, bad cholesterol and triglycerides, all increasing the risk for heart disease.
4.AVOID Second-Hand Smoke
Did you know that second-hand smoke contains over 7,000 different chemicals??!! Obviously this could be a contributor to heart disease. In fact those exposed to second-hand smoke may be 25-30% more likely to develop heart disease compared to those not exposed. Exposure to smoke may change your arteries (making platelets stickier), altering normal functioning of the heart and blood vessels and leading to risk of heart attack.
5.STOP Using Vegetable Oil
This was developed in the 1970’s as a way to decrease the amount of saturated fats people ingested. Yes it may lower bad cholesterol, but it could still put you at risk for developing heart disease or a heart attack. Unlike healthier oils (olive oil, coconut oil, etc.), vegetable oil contains too many omega-6 fatty acids which can increase systematic inflammation in the body.
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