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80% of heart attacks could be avoided if everyone did these 5 easy things

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Here are five simple but effective lifestyle changes:\

healthy diet Physical activity (1 hour of exercise per week, 40 minutes of walking/cycling) Moderate alcohol consumption (10-30 g per day) No smoking Healthy waist circumference (waist circumference <95cm or 37.4in)

Despite what you may believe to the contrary, your biggest enemy is sugar, refined carbohydrates, and processed foods, not the saturated fat found in eggs, lard, and butter.

However, fat leads to LDL or “bad” cholesterol, so it’s understandable why you might be confused. Conventional belief is that high LDL levels are associated with heart disease and that saturated fat increases LDL levels.

However, there are two types of LDL-cholesterol molecules:

Small, dense LDL cholesterol LDL cholesterol

The second is harmless and studies have shown that it does not cause it. On the other hand, small, dense LDL particles can lead to plaque formation in the arteries. In other words, trans fats raise small, dense LDLs, while large, fluffy fats stimulate large, benign LDLs.

Furthermore, studies have shown that consumption of refined sugars and carbohydrates, including soda, bread, and bread, increases small, dense LDL particles. This means that our health and body can be more damaged by saturated fat than the combination of trans fat and refined carbohydrates.

However, because of speculation about cholesterol levels, low-fat industrial foods, harmful trans fats (such as ghee and vegetable oils), processed fructose, and many refined sugars have replaced healthy saturated fats such as lard and butter.

This trend has led to increased rates of obesity and heart disease.

A heart-healthy diet

To prevent heart disease, your diet should contain trans fats, so avoid all processed foods. In addition, the problem of insulin and leptin resistance caused by excessive consumption of grains and sugar needs to be addressed. Follow these tips to reduce your risk of heart disease.

Grains, sugar, and processed fructose should be eliminated from the diet. On the other hand, your diet should be rich in whole and organic foods. So you need to use the following.

Vegetables – as much as possible Low to medium high quality protein Healthy, high-quality fats, such as monounsaturated and saturated fats from animal and tropical oil sources. For optimal health, most people require 50-85% fat, much higher than the current recommended 10%, and these are rich sources of healthy fats from organic sources such as raw milk, grass-fed meat, and pastured grass. egg yolk. Coconut and coconut oil, almonds, walnuts, macadamia nuts, seeds, raw and grass-fed organic milk butter, unheated organic nuts, and raw nuts like avocados.

In addition, regulating the omega-3 balance and omega-6 ratio is important for cardiovascular health. In particular, these fatty acids stimulate the formation of arterial cells that produce prostacyclin, which regulates blood flow.

Omega-3 deficiency in the body is linked to many serious mental and physical health problems and contributes significantly to 96,000 premature deaths each year.

Therefore, it is recommended to eat wild oily fish (anchovies, sardines, etc.) or use high-quality krill oil. In addition, most vegetable oils should be avoided.

Fruits and heart health

A study presented this year at the ESC conference in Barcelona, ​​Spain, found that eating fruit every day reduced the risk of heart disease by 40% compared to those who didn’t. It was also found that the more fruit participants ate, the lower their risk of heart disease.

This is because the fruit is rich in vitamins, minerals, antioxidants and other phytochemicals that have powerful anti-inflammatory properties that support heart health.

The British Medical Journal (BMJ) published a study showing that daily consumption of an apple prevented death from cardiovascular disease in people aged over 50 years, just as much as daily use of statins.

But be careful when eating sweet fruits. Many of the most important phytonutrients in fruits are sour, bitter or astringent and are found in the skin and seeds.

Eating organic cherries, apples, and berries in moderation can be very beneficial. Fruits are high in fructose, so avoid consuming too much to prevent heart disease.

Follow these tips:

80% of Americans are insulin or leptin resistant, so if you are one of them (high blood pressure, diabetes, overweight or high cholesterol), you should limit your fruit intake. Eat no more than 15 grams of fructose per day from all fructose sources. If you are not insulin/leptin resistant, exercise regularly, and are physically active, high fructose levels will not cause serious health problems. However, besides raising blood sugar, the fruit is also linked to protein glycosylation. Therefore, it is recommended to eat fruit after physical activity, as the sugar acts as a fuel and does not increase the blood sugar level. If you are an athlete, a large amount of fruit will give you energy and will not turn into fat, so it will be good for your body. If you do not know whether to eat fruit, it is better to check your uric acid level beforehand and then use these tips.

Diabetes medications can increase the risk of heart disease

Metformin, one of the most common diabetes medications, makes cells more sensitive to insulin. However, the latest research shows that its use increases the risk of low thyroid-stimulating hormone (TSH) in hypothyroidism.

If these levels are too low, it can cause serious health problems as well as heart problems such as atrial fibrillation, which can lead to heart failure.

Another study found that treating type 2 diabetes with glucose-lowering drugs increased the risk of death from cardiovascular disease and other health problems. According to the researchers:

“The overall results of this meta-analysis do not demonstrate an effect of intensive glucose-lowering therapy on all-cause mortality or cardiovascular mortality. A 19% increase in all-cause mortality and a 43% increase in cardiovascular mortality cannot be ruled out.”

Type 2 diabetes can be cured without medication, so there is no need to use these medications. Natural treatments include replacing processed foods with organic, whole foods that are low in sugar and sugar-producing carbohydrates, as well as a few minutes of regular, high-intensity exercise.

Beta blockers and scientific misconduct

Beta-blockers are commonly used drugs for heart failure and high blood pressure. They block the neurotransmitters norepinephrine and epinephrine (adrenaline) from binding to beta receptors, thereby dilating blood vessels and lowering blood pressure and heart rate.

The European Society of Cardiology (ESC) recommends the use of beta-blockers in noncardiac surgery. However, a study earlier this year found the guidelines were based on “dubious and bogus research” and could have killed 800,000 people in Europe over five years.

In particular, these guidelines for the use of beta-blockers were implemented by a scientist who was dismissed for scientific misconduct in 2011 and served as the chairman of the European treatment guidelines drafting committee.

However, despite expecting otherwise, it took ESC two years to release the beta version

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