Cut Your Odds of a Stroke
- Dietitian.Lauren Hmede
- Apr 18, 2019
- 3 min read
What Is a Stroke?
It happens when blood stops flowing to part of your brain. The cells begin to die, and you may have damage to areas that control muscles, memory, and speech.
Watch Your Blood Pressure
High blood presusre increases the risk of stroke if it is not managed. Normal blood presusr eshould be 12/8 mmhg. Talk to your doctor as he/she can prescribe appropriate medications along with healthy diet and exercise plan.
Break a Sweat
Exercise is important to lower blood pressure and stroke risk in addition it helps you to lose weight. Aim to have 5 days a week of exercise for 30 mniutes daily. Speak to your doctor first.
Keep Stress in Check
Stress increases the risk of stroke as it induces inflammation. If you get stressed at work then it is time to get up and move around often, breathe deeply, and focus on one task at a time. You need to spend also a healthy amount of time away from office.
Lose Weight
Obesity has been linked to many chronic diseases like diabetes, hypertension and stroke, So try to lose extra weight to improve heart and overall health.
Have a (Single) Drink
Heavy drinking can also lead to obesity, high blood pressure, and diabetes and all of them raise the risk of stroke so make sure to have only one drink.
Get Your Cholesterol Checked
High level of LDL and low level of HDL increase the risk of stroke so try to limit intake of saturated fatty acids in order to lower LDL and icnrease intake of mono-unsaturated fatty acids to raise HDL level.
Pay Attention to Your Heartbeat
Atrial fibrillation (AFib), an irregular heart rhythm, makes you five times more likely to have a stroke. If you notice a racing or irregular heartbeat, see your doctor to find out what's causing it. If it's AFib, she might be able to treat you with medicine that lowers your heart rate and cuts the odds you'll get blood clots. In some cases she may try to reset your heart's rhythm with medication or a brief electrical shock.
Manage Your Diabetes
It is important to manage diabetes as it icnreases the risk of stroke. Have appropriate diet along with exercise regimen in addition to medications are needed to control blood sugar.
Fiber Up
For every 7 grams of fiber you add to your daily diet, your stroke risk goes down by 7%. You should get about 25 grams a day: six to eight servings of whole grains, or eight to 10 servings of vegetables.
Eat (a Little) Dark Chocolate
Flavonoids are plant-based chemicals in cocoa that have all kinds of health benefits. For example, they can help with inflammation, and that can relieve pressure on your heart. Little amount of dark chocolate throughout the day can lower the risk of heart disease and stroke. Just do it in moderation as chocolat eis high in saturated fatty acids.
Don’t Smoke
Smoking makes your blood more likely to clot, thickens and narrows your blood vessels, and leads to the buildup of plaque all of which make you more likely to have a stroke.
Choose the Right Foods
A balanced diet of fruits, veggies, fish, lean meats, and whole grains can help lower your cholesterol. A healthy diet protects from stroke, diabetes and high blood pressure.
Take Your Meds
Take your medicine for blood pressure, diabetes, and heart health on time and as prescribed. If you're concerned about side effects then you need to consult your doctor and he/she can change the dose or even the medications.
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