Simple Tricks to Avoid a “Deadly” Heart Attack, Say Doctors Now — Eat This Not That

No Comments

Photo of author

By Ghuman

Introduction

Heart attacks are one of the leading causes of death in the United States. But, with the right knowledge and lifestyle changes, you can reduce your risk of having a heart attack. Eating the right foods and avoiding the wrong ones is one of the most important steps you can take to protect your heart health. In this article, we’ll discuss some simple tricks to avoid a “deadly” heart attack, say doctors now — eat this not that. We’ll look at the foods you should be eating and the ones you should avoid, as well as other lifestyle changes you can make to reduce your risk of having a heart attack. By following these tips, you can help keep your heart healthy and reduce your risk of having a heart attack.

Simple Tricks to Avoid a “Deadly” Heart Attack, Say Doctors Now — Eat This Not That

Heart disease is the leading cause of death in the United States, and it’s no surprise that doctors are urging people to take steps to reduce their risk. But what can you do to avoid a heart attack?

The answer is simple: Eat this, not that. Here are some tips from doctors on how to make healthier food choices that can help you avoid a heart attack:

Eat More Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help reduce your risk of heart disease. Eating a variety of fruits and vegetables every day can help you get the nutrients you need to keep your heart healthy.

Choose Whole Grains

Whole grains are a great source of fiber, which can help lower cholesterol levels and reduce your risk of heart disease. Choose whole-grain breads, cereals, and pastas instead of refined grains like white bread and white rice.

Limit Saturated Fats

Saturated fats are found in foods like red meat, butter, and cheese. Eating too much saturated fat can raise your cholesterol levels and increase your risk of heart disease. Try to limit your intake of saturated fats and replace them with healthier fats like olive oil and canola oil.

Eat Fish

Fish is a great source of omega-3 fatty acids, which can help reduce inflammation and lower your risk of heart disease. Aim to eat at least two servings of fish per week, such as salmon, tuna, or mackerel.

Limit Salt

Eating too much salt can raise your blood pressure, which can increase your risk of heart disease. Try to limit your salt intake to no more than 2,300 milligrams per day. Choose fresh or frozen foods instead of canned or processed foods, which are often high in sodium.

Stay Active

Exercise is an important part of a healthy lifestyle. Aim to get at least 30 minutes of physical activity every day. This can help reduce your risk of heart disease and improve your overall health.

By following these simple tips, you can help reduce your risk of a heart attack and live a healthier life. So, eat this, not that, and stay active to keep your heart healthy.

Right now, the coronavirus is the #1 health concern in the land, but keeping your heart healthy should also remain paramount: Heart disease remains the #1 cause of death in America, according to the CDC, with 655,381 dying from it yearly. And since COVID-19 can cause heart problems, it makes sense to make sure your ticker is ticking properly. “Even if we feel healthy now, the point of this is to avoid a heart attack in the next 10 to 20 years,” says cardiologist Tarak Rambhatla, MD, about the importance of yearly physicals to suss out potential issues. “If we have underlying cardiac risk factors that we don’t realize, those can progress to real disease in 10-15 years,” he says. “If you at least know those numbers, it will give you a good framework for identifying risk factors [for heart attacks and disease].” Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You May Have Already Had COVID.

Female doctor or nurse giving shot or vaccine to a patient's shoulder
Shutterstock

Flu? And heart health? What’s the connection? This: Adults over 65 are more likely to experience fatal flu complications, including heart attacks. That’s why cardiologists like Allen J. Taylor, MD, Chair of Cardiology at the MedStar Heart and Vascular Institute, get flu shots every year. “Many individuals are unaware that their risk of a heart attack increases by up to 10 times in the days and weeks after an acute flu infection,” he says. A flu shot can also ensure you don’t get the flu on top of coronavirus, a potentially deadly double-threat.

tired businessman with eyeglasses and laptop computer rubbing eyes at office
Shutterstock

“Stress hormones can cause an increase in cortisol which causes an increase in visceral fat (fat around your organs) which directly impacts heart health,” says Andrea Paul, MD. Stress can increase adrenaline, a hormone that kicks in your “fight or flight” response—and increases your heart rate and blood pressure. Keeping those numbers elevated creates an inflammatory response in the body, which in turn can cause heart issues, including heart disease and even heart attacks.

RELATED: 11 Supplements That Can Harm Your Health

woman with depressed facial expression sitting on grey textile couch holding her phone
Shutterstock

Cardiologists—like most of us—are glued to their phones. While they have to be available for work reasons, they also know the value in shutting down.

And they’re right: A recent study by the American Psychological Association found that “constant checkers”—or people who are always looking at social media, email, and other apps on their smartphones—are more stressed than those who aren’t. “Take a holiday from your smart devices on the weekend,” recommends Nieca Goldberg, MD, a cardiologist and American Heart Association volunteer expert. “Choose a weekend day to take a break.”

Modern orchard sprayer spraying insecticide or fungicide on his apple trees.
Shutterstock

“Chemicals in processed foods, pesticides, alcohol, nicotine, recreational drugs, and sweeteners all put strain on the cardiovascular system,” says Shae Leonard, a licensed Physician Assistant and functional medicine clinician. “This causes oxidative stress leading to vessel damage, deposit buildup, and cardiovascular disease.”

RELATED:  Surgeon General Says Here’s Who Should Get a Booster Now

Doctor checking blood sugar level with glucometer. Treatment of diabetes concept.
Shutterstock

“Increased blood sugar is where it starts (leads to oxidative damage to arteries, endothelial dysfunction, hypertension, and eventually plague and cholesterol buildup/blockages,” says Leonard. “Get lab work done regularly to strive for optimal levels not just ‘normal’ or ‘within normal limits’; this is not optimal.” 

senior woman sleeping on bed
Shutterstock

“Always allow enough time to sleep 8 – 9 hours each night,” says Dr. Beverly Yates. “Create and maintain a healthy sleep schedule. Go to sleep at the same time each night and awaken at the same time each morning.”

RELATED: What Smoking Marijuana Every Day Does to You

Portrait of man with no appetite in front of the meal
Shutterstock

“Pay attention to whether you are hungry when you eat. Pause frequently when eating so that your body has time to notice whether you are full,” says Dr. Poston. “Keep track of your eating habits to see if you are eating out of boredom or to ease stress.”

Man runner wearing medical mask
Shutterstock

“Any amount of exercise is better than none at all,” says Leann Poston, MD. “Set a goal whether it is steps per day, climbing stairs, or just participating more in any activity that gives you pleasure and requires movement.” 

“The best exercise for your heart is the exercise you will actually do,” says Dr. Yates. “Consistency matters.”

RELATED: Dr. Fauci Says Here’s Who Should Get a Booster Now

A close-up of a woman standing by the window holding a cup of coffee.
Shutterstock

Worried that your morning cup—or three—of joe will hurt your heart? Don’t be. “Fortunately, coffee is still OK and even somewhat protective for heart disease and diabetes,” says Richard Collins, MD, a cardiologist based in Littleton, Colorado.

A recent study conducted by researchers at Queen Mary University of London found that even drinking as many as 25 cups of coffee a day won’t impact your heart. While most of us don’t drink that much, another study by German researchers found that drinking four cups can help endothelial cells—or cells that line the inside of blood vessels—function better, which in turn can help the heart pump blood more effectively.

vitamins
Shutterstock

“The most important dietary stress leading to heart disease is a deficiency of B12 and folate. A deficit in either of these causes an increase in the cellular waste product homocysteine,” says Sheldon Zablow, MD. “As this toxin increases, it causes inflammation of the endothelial cells lining the blood vessels in the heart and it increases the thickness of the blood. This combination causes an increase in blood clots which leads to heart disease and strokes.”

RELATED: These Popular Immunity Supplements Don’t Work

Adding salt. Backlight to salt from salt shaker.
Shutterstock

While the American Heart Association recommends 2,300 mg of sodium a day maximum, the average adult consumes more than 3,400 mg. This can spell trouble for your health because sodium is one of the leading contributors to high blood pressure, one of the risk factors for heart disease and heart attacks.

Avoid those risks by limiting added salt as much as possible.

“For packaged foods, the nutrition fact panel may be useful in identifying lower sodium products, and for menu items, diners can request sodium content information,” said the study’s lead researcher, Lisa J. Harnack, Dr.PH., professor at the University of Minnesota in Minneapolis. “Also, if you frequently add salt to food at the table or in home food preparation, consider using less.”

Middle age hoary senior man
Shutterstock

“Over time, smoking contributes to atherosclerosis (plaque buildup in arteries) and increases your risk of having and dying from heart disease, heart failure, or a heart attack,” says The NIH. “Compared with nonsmokers, people who smoke are more likely to have heart disease and suffer from a heart attack.”

RELATED: Virus Experts Issue Warning About Going Here

Woman refusing more alcohol from wine bottle in bar
Shutterstock

While a few drinks can be good for heart health, such as raising your “good” (HDL) cholesterol levels, if you don’t already drink, your heart shouldn’t be a reason to start. 

“Regular or high alcohol use can hurt your heart and lead to diseases of the heart muscle, called cardiomyopathy,” says WebMD. “Drinking alcohol regularly also can raise your blood pressure.” 

Mature Man With Digital Tablet Using Meditation App In Bedroom
Shutterstock

“My best advice to myself, friends/family and patients is to take a hard stance on 20-30 minutes of self-care which can take the form of meditation or relaxation other than screen time,” says Sonal Chandra, MD. “This self-work takes precedence over any other work—the rest can wait!”  So follow those fundamental mitigation measures for your heart, and to ensure your health and the health of others, don’t miss these 35 Places You’re Most Likely to Catch COVID.



Leave a Reply