Heart attack: An introduction
Did you know that 57,000 people in Australia have a heart attack every year? That is, a heart attack once every 10 minutes.
You've probably heard that your genetics also plays a role in your heart attack risk. But it is not that it is beyond your control.
You can reduce or even get rid of your heart attack risk by following a wise, healthy lifestyle.
Here I outline four specific dietary intake tips to help prevent heart attacks and promote heart health.
1. Omega 3 Fatty Acids:
Omega 3 is a type of fat that is beneficial for improving heart health. There is ongoing debate and research in the medical community about the benefits of omega 3 intake.
Preliminary studies found that consuming omega 3 diets could reduce the risk of death from heart disease by up to 45%, but further research released in March of 2018 suggested that the benefit may be much smaller, Something like 7%.
But the point is – every percentage point counts when it comes to preventing heart disease. So how much omega 3 do you need and information about the different types of omega 3s.
There are usually 3 main types of omega 3s - EPA, DHA, and ALA.
This is equivalent to consuming fish twice per week. If you choose to take fish oil supplements, 1 gram of fish oil per day is sufficient.
If you don't like fish or are a vegetarian, you'll be happy to know that plants contain omega 3s and that's the ALA I mentioned earlier.
Keep one thing in mind that omega 3s from plants, such as ALA, are similar to omega 3s in fish, but not exactly the same. It is believed that plant-based omega 3s also have some additional benefits for heart health, but this cannot be said for sure.
The Australian Heart Foundation recommends consuming 1 gram of plant-based ALA per day, and it is very easy to obtain.
There are 1.9 grams of ALA in 30 grams of walnuts, 2.7 grams in 15 grams of chia seeds, and 1.8 grams in 1 teaspoon of canola oil.
2: Reduce the intake of trans fats:
Not all fats are the same. According to chemistry, there are cis and trans fats.
Trans fat can increase the risk of a heart attack. Saturated fats used to be considered the enemy, but now we've found that trans fats are even worse. One study found that increasing our trans fat intake by just 2% is associated with a 70% increase in heart attack risk.
The purpose of a heart-friendly diet should not be to remove all fat from your diet. Fats are an important source of nutrition. A more balanced strategy is to increase the intake of fats such as omega 3s and unsaturated fats from nuts, legumes, and plant oils.
While reducing saturated fat and especially trans fat.
But where do trans fats come from? And what are the foods?
Trans fats are found in nature in small amounts, such as in dairy or meat. Due to which the amount of trans fat in our diet has increased. Trans fats are also found in some margarine, butter, deep-fried foods, and commercially manufactured goods such as biscuits, cakes, and pastries that are very flavorful.
One important thing to note is that even though regular consumption of trans fats can be harmful, the occasional pastry isn't going to kill you. It's all about putting it in perspective. So try to cut down on your trans fats as much as you can, but if you have a piece of cake, especially if it's your birthday, don't get too upset with yourself and go for the occasional snack.
3: Increase the amount of fiber in the food -
Fiber is a part of our foods that cannot be digested. In one large study, women with high fiber intake had a 47% lower risk of heart attack than women with low fiber intake. A simple trick to increase your fiber intake is to choose whole grains instead of refined ones. For example, choosing brown rice or whole wheat bread over white rice or white bread.
4: Increase the intake of fruits and vegetables -
One large study found that people with the highest intakes of fruits and vegetables had a 20% lower risk of heart attack than those with the lowest intakes of fruits and vegetables. Interestingly, even though our supermarkets are full of fruits and vegetables, we still find it difficult to incorporate them into our diets. So now it is more important than ever to be more aware of the quality of the food we are eating because ultimately it is our health that is affected by the food we eat.
And Finally -
So you must have understood about all these, yet there are many reasons for heart disease. Because of your disease. be the first to find out.
Answers to some important questions [ FAQ ]:-
1. What are the symptoms of a heart attack?
Ans - Common symptoms of a heart attack include severe pain in the left side of the chest, nervousness, restlessness, severe palpitations, shortness of breath, excessive sweating, etc.
2. Can excessive use of drugs remdesivir cause a heart attack?
Ans - Since these antiviral medicines damage the body in all kinds of ways after a few days of consumption, the damage to many organs and the weakening of the heart itself can lead to a heart attack, but it is not necessary that only heart Death by the attack.
3. Can an overdose of insulin cause a heart attack?
Ans- Yes! Heart attack can happen but with very high intake.
4. What is the difference between heart attack and heart failure?
Ans - In a heart attack, the heart stops beating suddenly, which can be caused by a new or chronic disease or tension,
Whereas in heart failure, the heart's natural pacemaker or SA node becomes out of control or its function deteriorates and the heartbeat suddenly becomes rapid.
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