Who is at a risk of a heart attack?
This is a question that many people ask. Truth be told, all of us are if we don’t eat healthily.
A common misconception is that only those who are overweight are at risk of a heart attack. That couldn’t be further from the truth. Sure the chance is slightly greater.
However, you need to be aware that all of us, if we don’t eat the right foods, are at a risk of clogging up our arteries with all sorts of foul stuff which is going to increase our heart attack risk.
On this page, I want to share with you some of the best tips for healthy eating. I am going to round off the article with what I believe are the five best foods, but before that, I want to take a little look at some general tips.
Firstly, you are going to need to get plenty of fruits and vegetables in your diet. As you may well know, it is recommended that we eat at least five portions of fruit and vegetables every single day.
So what is a portion?
Well, it is about 3oz. You can, of course, eat more, but this is the minimum recommended amount. Incorporating fruit and vegetables into our diet shouldn’t be too difficult.
In addition to this, you will want to ensure that you get some starches into your diet.
Many people try to steer clear of this because of the amount of obscure (and sometimes dangerous) information out there on the internet.
I am telling you now. If you want to take one of these tips on healthy eating away from this article it needs to be that you need to get plenty of starches into your diet.
This means bread, potatoes, rice, pasta etc. You can, of course, opt for wholegrain versions for a healthier diet. Please don’t ignore them though!
Now that these basic tips are out of the way, let’s take a little look at five healthy foods that can help reduce the risk of a heart attack for you!
1. Oily Fish
Too much-saturated fat in your diet can increase the chances of a heart attack considerably. Unsaturated fats in our diet can actually improve heart health.
The best type of unsaturated fat is ‘polyunsaturated fat‘. It is mostly found in oily fish (although there are a few other sources out there).
You will want to eat one portion of oily fish every single week. It doesn’t matter what type of oily fish you eat, just do it!
Doctors recommend that those who have already suffered from a heart attack in their life should eat at least three portions every single week.
This is a bit of a strange vegetable. Some people like it, some people absolutely loathe it.
However, if you want a healthy heart then you are going to need to include it in your diet, even if it is a Miniscule amount. This is because like oily fish it is packed to the brim with monounsaturated fat.
In addition to this, eating avocados can help reduce the amount of bad cholesterol in our body (LDL) and boost the amount of good cholesterol (HDL). This basically clears out our arteries and reduces our risk of heart disease.
There are plenty of ways in which you can incorporate avocado into your diet. In fact, search for a couple of chocolate cake recipes online that make use of avocado.
You will be surprised at the fact that you won’t be able to taste it in the cake at all! The perfect way to get it in there if you loathe the taste and texture.
Oh my god, this is absolutely amazing stuff if you want a healthy heart. There is so much in here that can benefit your heart. This includes a ton of fiber and some omega-6 and omega-3 fatty acids.
You only need a small amount sprinkled on your breakfast in the morning to give you a nice little boost for the rest of the day. You should be able to pick up flaxseed from most major supermarkets nowadays.
I know that you may love meat, but from time to time you are going to need to take a little break from it if you want to help your heart. Soy is the perfect replacement. There are plenty of recipes out there which can make it taste like meat.
The great thing is, this is a healthy source of protein which is important if you want to keep your heart healthy!
Try to get natural soy if you can. There is no salt included which can be detrimental to your heart.
5. Olive Oil
Despite what you may have been told, frying things isn’t necessarily bad for your heart. However, you need to ensure that you do it in a healthy way. Let me introduce you to Olive Oil.
This gorgeous cooking oil (or drizzling oil) is packed to the brim with monounsaturated fats. This helps to lower the amount of LDL Cholesterol in your body (the bad stuff) which in turn is going to reduce your chances of suffering from a heart attack.
Greece has some of the lowest heart attack rates in the world amongst men, and part of the reason is down to how much olive oil they incorporate into their diet. You will want the extra-virgin olive oil to get the most benefit. Do not buy standard olive oil, it is far too processed.
This is of course just a few tips to a healthy heart. I haven’t been able to cover everything, but hopefully, it should give you a nice nudge in the right direction so that you know what to do to improve your lifestyle.
Maybe next time somebody asks you ‘who is at the risk of a heart attack’ you can turn around, look them in the eyes and say “Not me!”.