Health Tips

4 things to do for stroke prevention

 

Stroke prevention can start today. Protect yourself and avoid stroke, regardless of your age or family history. Here are seven ways to start reining in your risks today to avoid stroke, before a stroke has the chance to strike.
1. Lower blood pressure: High blood pressure is a huge factor, doubling or even quadrupling your stroke risk if it is not controlled. Reduce the salt in your diet to no more than 1,500 milligrams a day (about a half teaspoon). Avoid high-cholesterol foods, such as burgers, cheese, and ice cream. Eat 4 to 5 cups of fruits and vegetables every day, one serving of fish two to three times a week, and several daily servings of whole grains and low-fat dairy. Get more exercise — at least 30 minutes of activity a day, and more, if possible. Quit smoking, if you smoke.
2. Lose weight: Obesity, as well as the complications linked to it (including high blood pressure and diabetes), raises your odds of having a stroke. If you’re overweight, losing as little as 10 pounds can have a real impact on your stroke risk. Your goal: While an ideal body mass index (BMI) is 25 or less, that may not be realistic for you. Work with your doctor to create a personal weight loss strategy. Try to eat no more than 1,500 to 2,000 calories a day (depending on your activity level and your current BMI). Increase the amount of exercise you do with activities like walking, golfing, or playing tennis, and by making activity part of every single day.
3. Exercise more: Exercise contributes to losing weight and lowering blood pressure, but it also stands on its own as an independent stroke reducer. Your goal: Exercise at a moderate intensity at least five days a week.
4. If you drink — do it in moderation: Drinking a little alcohol may decrease your risk of stroke. Have no more than one glass of alcohol a day.Make red wine your first choice, because it contains resveratrol, which is thought to protect the heart and brain. Watch your portion sizes. A standard-sized drink is a 5-ounce glass of wine, 12-ounce beer, or 1.5-ounce glass of hard liquor.

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