Every year the American Heart Association prepares reports on heart diseases and according to them, cardiovascular diseases cause about a third of all deaths in the world. Every 40 seconds one American dies from heart-related complications and heart problems caused more than 17 million deaths last year alone. According to their predictions, this number will rise to 23,6 million deaths a year by 2030.
5 Simple lifestyle modifications that can help you avoid heart attack
According to a study conducted by the Karolinska Institute, these 5 healthy habits can prevent about 80% of heart attacks in men:
- Starting a healthy, balanced diet
- Taking up some physical activity like walking or riding a bike for 40 minutes a day.
- Maintaining a healthy waist perimeter (around 95cm)
- No smoking
- Drinking alcohol in moderation (10-30ml a day)
And when you come to think of it, it really shouldn’t be surprising that introducing some healthy habits into your life could prevent heart attacks and similar heart problems. What does come as a surprise is how much these habits lower your risk.
Being physically active is crucial
Studies show that a sedentary lifestyle will not just increase your risk of cardiovascular disorders, but it’s detrimental for your overall health.
According to a study conducted by the New Orleans Ochner Medical Center physical activity has a highly positive effect on our cardiovascular health. Moderate exercise can improve obesity indices and reduce plasma lipids. It also had a positive effect on the glucose metabolism and reduced inflammation. In addition to this, it had a positive effect on the patients’ psychological health.
The study showed a reduced rate of mortality of 20-25% in patients who were regularly physically active. However, it should be mentioned that heart patients should exercise in moderation and avoid extreme workout regimens, as it may have the opposite effect and increase their risk of heart failure.
Food should be considered a medicine
According to a heart study conducted by the University in Lyon, a Mediterranean diet can be beneficial for people suffering from myocardial infarctions. The study involved patients aged 50-80 who’ve suffered a myocardial infarction. Those subjects who followed a Mediterranean diet had a 50-70% reduced risk of heart problems.
The people behind the study believe that the main ‘culprit’ for this positive outcome is the massive use of olive oil in almost every recipe in this cuisine.
Extra virgin olive oil is highly beneficial for our overall health. It’s a rich source of:
- Lipophilic compounds which dissolve lipids and fats.
- Phenolic compounds which have antioxidant effects
- A-tocopherol which is basically Vitamin E with the addition of potent antioxidants.
- Anti-inflammatory properties thanks to its ability to reduce both internal and external edema.
- Antioxidant properties which can significantly reverse oxidative stress.
Avoid poisoning yourself
Recently the Bureau of Metabolism examined the effects that certain lifestyle choices have on cardiovascular diseases. According to their report, smoking cigarettes can increase your risk of hypertension significantly. It also increases the risk of coronary artery disease, stroke and peripheral vascular disorders.
Smoking has been listed as possible cause for endothelial dysfunction and inflammation, a condition which leads to formation of thrombi and can cause atherosclerotic plaque accumulation. There’s a strong link between the carbon monoxide and nicotine in tobacco smoke and several cardiovascular disorders.
Here are some lifestyle changes you can adopt to protect yourself from cardiovascular disorders:
- Practice some moderate physical activity for at least 25-30 minutes, 3 times per week.
- Stop smoking and avoid tobacco smoke
- Consume healthier, fresh foods, like fruits and veggies and wholegrains
- Stay away from processed sugars, trans-fats and saturated fats.
- Eat more omega 3 rich foods like lean meat and fish
- Introduce nuts, avocados, seeds, legumes and similar superfoods to your diet.
- Consider taking up gardening and planting some fresh, organic foods in your backyard. It will provide a source or high-quality, organic food and moderate physical activity.Source: dailyhealthpost.com