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The following tips can reduce your risk of having a stroke.
Stop smoking - Smoking damages the arteries and leads to high blood pressure. Talk with a doctor about enrolling in a smoking cessation program.
Maintain normal blood pressure - If 50 or older, it is recommended that patients get blood pressure checked at least once a year by a primary care physician. If your doctor has prescribed blood pressure medicine, be sure you take it. Blood pressure should be less than 130/85.
Avoid saturated fat (cholesterol) - Fats can increase blood pressure through buildup of plaque in arteries. Use low-fat and low-cholesterol foods and avoid fried foods. The proportion of saturated fat in your diet should not exceed 15 percent. If your doctor has prescribed a cholesterol lowering medication, be sure to take it.
Eat a healthy diet - The optimal diet consists of grains, legumes, vegetables and fruit, with less than 10 to 15% of its calories coming from fat.
Control blood sugar - If diabetic, test your blood sugar regularly and take your prescribed medication. A normal blood sugar range is 80-110.
Avoid excessive alcohol - Monitor consumption of alcoholic beverages to fewer than seven servings per week.
Avoid obesity - If 40 pounds or more overweight, talk with your doctor about an exercise and weight-loss program.
Exercise aerobically - Even 20 minutes of aerobic exercise (walking, jogging, swimming) three times a week can significantly strengthen the heart and reduce the risk of stroke.
Manage stress - Stress can increase blood pressure. Again, exercise is one of the best stress managers. Talk with your doctor about other stress management techniques.
Pay attention to an irregular heartbeat or palpitations - If heartbeat is irregular or you have palpitations, see your doctor. You may need medication to prevent blood clots.
See your doctor - Regular checkups will help to identify risk factors early and your doctor can advise you on ways to reduce or eliminate them. |
