Regardless of your age or family history, a
stroke doesn't have to be inevitable. Here are
some ways to protect yourself starting today.
Diabetes that is not well managed makes us
more susceptible to having a stroke, as does
having a mother, father, or other close relative
who has had a stroke.
You can't reverse the years or change your
family history, but there are many other stroke
risk factors that you can control—provided that
you're aware of them.
Knowledge is power, If you know that a particular
risk factor is sabotaging your health and predisposing
you to a higher risk of stroke, you can take steps
to alleviate the effects of that risk.
Here are seven ways to start reining in your risks
today, before a stroke has the chance to strike.
High blood pressure
High blood pressure is a huge factor, doubling
or even quadrupling your stroke risk if it is not
controlled. High blood pressure is the biggest
contributor to the risk of stroke in both men and
women,
Your ideal goal: Maintain a blood pressure of
less than 120/80. But for some, a less aggressive
goal (such as 140/90) may be more appropriate.
How to achieve it:
*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: Keep your body mass index (BMI) at 25
or less.
How to achieve it:
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.
How to achieve it:
Take a walk around your neighborhood every morning after
breakfast.
Start a fitness club with friends.
When you exercise, reach the level at which you're breathing
hard, but you can still talk.
Take the stairs instead of an elevator when you can.
If you don't have 30 consecutive minutes to exercise, break
it up into 10- to 15-minute sessions a few times each day.
4 Drink alcohol in moderation or better still, avoid it.
What you've heard is true. Drinking can make you less likely
to have a stroke — up to a point. "Studies show that if you
have about one drink per day, your risk may be lower," says
to Dr. Rost. "Once you start drinking more than two drinks
per day, your risk goes up very sharply."
Your goal: Drink alcohol in moderation.
How to achieve it:
Have 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.
For more information, visit http://www.perfectwellnessoptions.com
