You probably think you know the things that lead to a heart attack.
Doctors preach about them all the time. The main ones they warn about are obesity, smoking, high blood pressure, high cholesterol, and lack of exercise.
But new research shows there’s a heart attack trigger that may be more important than any of these. And doctors almost never discuss it with their patients.
The study was published in the Journal of Epidemiology & Community Health. Researchers looked at 1,019 middle-aged people.[1]
None of the subjects had heart disease when the study started. Researchers closely tracked them for 10 years. Scientists looked at how much exercise they did, what they ate, whether they smoked, etc. And they gave the participants exhaustive medical tests.
By the time the study was over, 272 of the subjects had heart disease. Doctors found that many of them had a surprising risk factor in common.
They had low muscle mass.
People with the highest muscle mass were 81% less likely to have a heart attack or stroke.
The study adds to previous research showing heart disease patients with the lowest muscle mass have the worst outcomes.[2]
The 5 Best Ways to Build Muscle
The study authors concluded that their results “point to the importance” of muscle mass development and preservation to lower CVD risk. Here are a few tips to get you started…
- Bodyweight training. When we think of strength exercises we usually think of weightlifting. But pushing iron carries the risk of injury for beginners. Bodyweight exercises are a good alternative. You don’t need a gym membership or elaborate equipment. They build functional strength and are safe.
These four exercises provide a total-body strength workout:
- Push-ups
- Pull-ups
- Squats
- Lunges
Shoot for eight to 10 repetitions of each exercise, or as many as you can manage. Do the entire routine three times in a row.
- Load up on protein. Adults should get about a third of their calories from protein. If you eat 2,000 calories a day, for example, you should get about 150 grams of protein.
The best sources of protein include organic turkey and chicken, grass-fed beef and pork, wild-caught fish and shellfish, raw nuts and seeds, full-fat organic dairy, and pastured eggs.
Powdered whey protein drinks are also an excellent protein source. And studies show they’re linked to improved heart health. Look for grass-fed varieties that are soy-free.[3]
- Take ecdysterone. This spinach extract is a phytosteroid. It’s chemically similar to testosterone. Bodybuilders use it. Studies show it powerfully increases muscle strength.[4]
Ecdysterone (pronounced eck-DISS-ter-own) is available from online retailers and health food stores. Be sure to follow the directions on the label. Don’t take bigger doses than instructed. And consult your physician before taking it.
- Eat apples. Research shows that a compound in apple skin, ursolic acid, boosts muscle mass.[5]
You can eat an apple or two a day or you can take ursolic acid in supplement form.
- Get enough sleep. You should make sure to get seven to nine hours of sleep each night to build muscle. Sleep enhances muscle building by promoting protein synthesis and the production of human growth hormone.[6]
You don’t need to be Arnold Schwarzenegger. Just a small investment of time and effort will give you the muscle mass you need to help ward off a heart attack or a stroke.
Editor’s Note: Research shows the standard heart disease treatments—stents and statin drugs—don’t prevent heart attacks. Discover what does. Get the Heart Smart Protocol. It’s a simple, science-backed plan that prevents and treats America’s number one killer naturally, without drugs or procedures. You’ll find it in our monthly journal, Independent Healing. Subscribe HERE.
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[1]https://www.ncbi.nlm.nih.gov/pubmed/?term=10.1136%2Fjech-2019-212268
[2]https://medicalxpress.com/news/2019-11-middle-aged-muscle-mass-linked-future.html
[3]https://www.institutefornaturalhealing.com/2016/11/protein-drinks-cut-heart-attack-and-stroke-risk
[4]https://link.springer.com/article/10.1007%2Fs00204-019-02490-x
[5]http://ncbi.nlm.nih.gov/pubmed/21641545
[6]https://sportslabnyc.com/sleep-muscle-recovery/