| Stop a Heart Attack In Its Tracks: The 14 Definitive Steps |
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| Heart Health - Heart Health 2010 |
| Written by Frank Mangano |
| Friday, 11 June 2010 21:36 |
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The heart attack is one of most traitorous physiological events in the annals of modern medicine. It can come in the middle of night and claim the life of its victim. Like famous killers in history, the heart attack hides behind an innocent enough facade; conditions like hypertension, increased LDL (bad cholesterol) and the like. And when you are least expecting it, it comes full force – and often, the heart attack victim only has a few hours to get much need medical attention. This is the reason why we should stop a heart attack in its tracks. Here are some of the most proven ways to stop this silent killer in its tracks. 1. Fiber matters Instead of snacking on salty potato chips and drinking sodium-loaded sports drinks or energy drinks, reach for some water and oatmeal, or an equivalent fiber-rich snack. Fiber has a direct effect on a person's blood glucose level, blood pressure and cholesterol level. If you can keep all these levels steady with a continuous diet of fiber-rich foods, you are that farther away from cardiovascular problems, the proponents of a really nasty heart attack. Twenty grams of natural fiber is recommended daily. You can get natural fiber by eating more whole grain bread, fruits rich in pectin like apples and kiwifruit and of course, the traditional favorite: oatmeal! 2. Cut the fat We all know what fat can do to the body. In fact, one kind of fat called visceral fat is known to cause twice as much damage to the body, because it predisposes the body to type 2 diabetes and cardiovascular problems. Visceral fat is the fat beneath the muscle tissues (not on top). The more visceral fat you have, the more damage the internal organs take. And fat translates to a bad cholesterol level and hypertension. There is one more clear reason to cut the fat. You see, heart disease is often caused by inflammation of the arteries and veins. When the circulatory system is faulty because of inflamed pathways, the chances of developing a blood clot shoots up. According to researchers from Wake Forest University, just reducing the fat content of your daily diet can reduce your total body fat by six percent within eighteen months. If you exercise regularly, you will of course lose more fat and weight, in general. 3. Eat more fish (or take fish oil everyday) We can't give fish oil enough praise. Omega-3 fatty acids are among nature's most potent “heart vitamins” and antioxidants. Taking fish oil can reduce your chances of getting heart disease. And of course it drives down low density lipoproteins and regulates your blood pressure. If you like cooking at home, you may want to learn recipes that make use of cold water fish like salmon. Even simple dishes can help take care of your heart. This is important especially as you age (and you generally gain more weight). If you do not have the time to prepare such meals at home, you can just take fish oil supplements (make sure that the supplement contains DHA and EPA) or krill oil supplements to get your daily dose of omega-3 fatty acids everyday. 4. Resveratrol and the French Paradox The French Paradox is being supported by several studies already – more resveratrol means a healthier heart. You can source this nutrient from supplements or from a few ounces of wine every week – just enough to introduce the nutrient's benefits to your body. Do not overdo it though, as alcohol also has a negative effect on the heart. 5. Take care of your teeth and gums Think flossing and brushing regularly is far from taking care of your heart? Think again. According to a recent US study, infected gums and teeth can set off a defensive reaction (which means inflammation of course) that can cause deterioration in your arteries. In addition to flossing daily, use a natural mouthwash like Desert Essence Tea tree Oil to clean your mouth – it works very well. Make sure that you pay your friendly dentist a visit twice a year too, to remove all the plaque build-up in your teeth. 6. ...The Greeks were right! Greeks and other folks who follow Mediterranean diets are usually less risk for cardiovascular anomalies because their diets are rich in olive oil – the universal vegetable oil (really, it can be used for salads, stews, roasts, barbecues... Try it!) According to Dr. Michael Roizen, author of the book Real Age, olive oil can help switch off a gene in the human body that makes molecules that promote inflammation attached to the veins and arteries. If you like using oil to cook your food, use olive oil instead of other types of oil (avoid animal lard). You can get the benefits of olive oil through simple cooking activities. 7. Multivitamins are heart-healthy While many of us like drinking coffee, soda (or sometimes, a cold beer) in the morning, doctors from the Medical University of SC state that we should instead be taking a multivitamin everyday – in the morning preferably. Tests show that people who take multivitamins decrease their risk of getting a heart attack by up to twenty percent. Why do multivitamins work? According to Dr. Arch Mainous, the reason may be due to the antioxidant activity of most vitamins – like vitamin C and vitamin E. The existence of free radicals in the body can increase what we call “oxidative stress” which can cause a myriad of problems including high blood pressure and swollen arteries. 8. Avoid secondhand smoke It's not enough that you don't smoke; you should also avoid places where people are likely to smoke, so you don't inhale secondhand smoke. Cigarette smoke contains thousands of inflammatory and carcinogenic compounds, including formaldehyde. These chemicals, when inhaled, can cause an inflammatory response that could go on for hours or days. When there is an inflammatory response, the blood vessels also narrow in response – which can cause some long term damage to the cardiovascular system. 9. Explore aspirin The humble aspirin, which we pop to ward off the evils of fever and headaches, is also good for the heart. For men (regardless of the male's age), aspirin can prevent first heart attacks and second heart attacks from ever occurring. In addition to heart attack prevention, it can also help prevent other heart diseases from manifesting. Ask your doctor about the right brand and dosage for your needs. Is aspirin only for men? Of course, not! Women below and above the age of 65 can also reap the benefits of aspirin. First off, it can prevent a stroke from occurring (or a second stroke). Second, it can prevent heart disease from developing. If you: smoke, have diabetes, are a hypertensive, are exposed to lots of stress and have a family history of cardiovascular problems (or stroke) then you should probably take aspirin. Aspirin is capable of providing all these health benefits because it is an antagonist to blood clots, which can cause stroke and heart attacks. It can work as fast as fifteen minutes. Even people with coronary heart problems can benefit from low-dose aspirin. In addition, combining aspirin with Vitamin E helped lower plaque levels over 80 percent in clogged arteries, according to University of Pennsylvania Researchers. If you would like to take aspirin as a preventive for heart attack and stroke, researchers from US and France recommend that you take “baby aspirins” or aspirin tablets that are within the 75 to 81 milligram range. Any more may predispose you to gastric bleeding (especially if you take aspirin pills that are 300+ mg. each). People suffering from angina (chest pains) can also benefit from taking aspirin. This over-the-counter drug is not recommended for individuals with a high risk for stomach bleeding. 10. Control your weight Being overweight predisposes anyone to diabetes and heart disease. Both of these conditions predispose you further to heart attacks. So while you still can, go to the gym or buy a good exercise machine (like a stationary bike or a treadmill) and get at least 150 minutes of real exercise everyday. 11. Cut the salt While salt makes beef and pork come alive – it can also strike you down because it immediately raises a person's blood pressure. Instead of using salt, opt for spices to make your meals more interesting. Also avoid too much fast food, sodas and sport drinks that may have been loaded with too much sodium. 12. Love garlic? Good! For some years now, researchers have delved into garlic's ability to relax the human body and thin blood. If you can take fresh garlic or garlic supplements everyday, that would help keep your blood pressure stable – many folks attest to garlic's effectiveness, too. I recommend using a high quality supplement such as Kyolic, which is an aged garlic supplement. Follow the directions on the label. 13. Start early Don't wait until you are 45 to start worrying about your heart's health. Younger and younger individuals are suffering from cardiac arrest and heart attacks these days. According to the American Heart Association, people should be active in preventing heart disease as early as 20 years of age – usually the age when folks are already working (stress), smoking, drinking alcohol, sleeping late, not exercising, etc. 14. Quit smoking Studies show that smoking raises a person's blood pressure (up to one hour after 1 stick of cigarette) and can also cause coronary heart disease and cancer. If you can cut smoking by half and eventually quit the habit, you would be doing your heart a world of good. Focus on other things to distract yourself – eventually, you will do just fine when you quit smoking. It has been done and it can be done by anyone who really want to reap the benefits of a non-smoking lifestyle.
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