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15 steps to prevent a heart attack: practical diet and lifestyle tips

26 mayo, 2021

Without a doubt, one of our great concerns about taking care of our health is knowing how to prevent a heart attack. Food and exercise are key to avoiding these types of complications, and today we share useful tips to take care of your heart.

In our country the incidence of diseases caused by an inadequate diet is increasing, and those that occupy the first place are the cardiovascular ones; 95% of the cases could have been avoided just by changing a few habits.

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How to prevent a heart attack: 15 useful tips

1. Welcome Omega 3

Omega 3 benefits

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Increase the consumption of fish such as sardines, salmon, trout, herring, mackerel and tuna, as they contain Omega 3, a fatty acid that raises the concentration of HDL, which is responsible for collecting cholesterol from the arteries and taking it to the cells.

There are vegetable sources rich in Omega 3, such as canola oil and flaxseed, so it is recommended to use it to prepare your dishes and consume between one and two teaspoons of ground flaxseed over fruit cocktails, salads or combined with fruit juices.

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2. More soluble fiber

Fiber benefits

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Cholesterol is a fat that sticks to the arteries, until it blocks the passage of blood. To avoid this accumulation it is also important to consume enough soluble fiber. Foods rich in this type of fiber such as apple, carrot, cactus, oatmeal, beans, lentils and banana, clean cholesterol from the arteries and promote blood flow.

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3. Increase the consumption of folic acid: key on how to prevent a heart attack

Green foods

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Scientific studies have linked folic acid deficiency to a wide range of cardiovascular diseases such as arteriosclerosis, blocked arteries, heart attacks, strokes, and congenital heart defects. The consumption of folic acid lowers the level of homocysteine ​​in the blood, an amino acid that is associated with the deterioration of the cells that line the walls of the blood vessels.

For this reason, it is advisable to include foods with a high content of folic acid such as yeast, beans, beans, Brussels sprouts, broccoli, asparagus, wheat germ and soybean sprouts.

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4. Beware of trans fats

Fats: solve all your doubts

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Research reports that the trans fats with which products such as butter imitations, certain sweets, cookies, snacks and dressings are made, can cause circulatory problems and raise bad LDL cholesterol levels when abused.

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5. Reduce the consumption of fats of animal origin and saturated ones

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  • Eat meat only twice a week and choose lean cuts (steak, tampiqueña, or steak).
  • Avoid eating very fatty pork, lamb, and organ meats.
  • Eat chicken or turkey without the skin.
  • Moderate the consumption of cold cuts and cold meats (sausage, mortadella, salami, bacon, serrano ham, pork cheese, carnitas and pork rinds).
  • Limit your seafood intake. He prefers fresh cheeses such as Cottage, Oaxaca or panela.
  • Choose to drink low-fat or low-fat milk.

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6. How to prevent a heart attack: leat a diet rich in vegetable oils and seeds

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Eat walnuts, almonds, hazelnuts, avocados and peanuts and dress your salads with vegetable oils that, due to their high content of vitamin E, prevent the oxidation of cholesterol in the arteries.

There is evidence that vitamin E can reduce the incorporation of cholesterol into the arteries, the intensity of a thrombosis and the damage that the heart muscle can suffer during a heart attack.

Olive oil contains a large amount of polyunsaturated fats, the benefit of which is that they prevent the formation in the arteries of the plaques responsible for these attacks.

Various studies have shown that olive oil does not reduce the total cholesterol level, but increases the amount of high-density lipoproteins HDL (good cholesterol). A high HDL level lowers the chance of heart-related diseases.

Nutrition experts recommend cooking with this oil, or at least adding a tablespoon or two to your daily salad.

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7. Drink red wine

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People who drink wine in small amounts during meals have a lower risk of cardiovascular disease and heart attacks. This protective effect of wine is attributed to a substance called resveratrol, which is capable of preventing arteriosclerosis (hardening of the arteries). It is important to emphasize that it does not have the same effect on those who drink excessively, but quite the opposite: it detracts from health.

Natural grape juice contains a greater amount of resveratrol than wine and with the advantage that it is not intoxicating and, therefore, it can be drunk by children.

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8. Take care of your triglyceride levels

foods for high blood pressure

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If your blood tests report high triglyceride levels, it is advisable to limit your carbohydrate intake, especially refined cereals such as cookies, bread, rice, pasta, soft drinks, etc.

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9. Eat foods rich in calcium, how to prevent a heart attack

dairy products

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It has been proven that those who took 1 g of calcium daily reduced their cholesterol percentage by 4.8% in two months, and by 25% in one year. Eat sardines, charales, tuna, walnuts, almonds, panela and Cottage cheeses, cottage cheese and dark green vegetables, because they are rich in calcium.

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10. Avoid iron supplements

Excess iron in the blood oxidizes fats in the arteries and increases the risk of having a heart attack.

eleven. Soy for healthy hearts

soy

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Consuming 25 g of soy (the grain) a day helps lower cholesterol levels, avoiding the risk of cardiovascular disease.

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12. How to prevent a heart attack: iinclude them in your diet

how to make spanish tapas

Today we show you how to make Spanish tapas of artichokes, olives and cherry tomatoes. Perfect for you to serve at your meeting!

Artichoke, soybean oil, and apple cider vinegar contain active ingredients that stimulate bile production. This substance emulsifies fats, facilitating their elimination. Consumption of artichoke has been proven to reduce the risk of cardiovascular disease.

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13. Put down the cigarette

How to remove hiccups effectively

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When cholesterol – the main transporter of blood fat – is oxidized, cigarette smoke favors hardening of the arteries. Oxidation is a chemical alteration of fats similar to that which occurs with butter when it becomes rancid, and is caused by various factors including free radicals, mainly composed of cigarette smoke and polluted air.

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14. Increase your intake of vitamin C

Citrus

According to recent research, vitamin C reduces reactive protein C, a marker of inflammation and a predictor of cardiovascular disease and diabetes. People who took vitamin C supplements showed a 24% drop in bad cholesterol in two months, as well as a reduced risk of diabetes, heart attacks, heart attacks and Alzheimer’s.

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fifteen. do exercise

Exercise and nutrition

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Walking is one of the best preventive activities that can be practiced, but especially those who suffer from cardiovascular disease in the peripheral arteries, a condition that causes blockage in the arteries of the legs. Walking 30 minutes increases levels of TPA, a natural chemical that dissolves clots, reducing the risk of heart attacks or strokes.

For best results, walk at least three days a week and try to be consistent.

Discover more tips to take care of your health and nutrition in Easy Kitchen