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Ways reduce risks of stroke

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Chances of stroke increase when your day-to-day habits deviate from normal. They include eating unhealthy diet, leading a sedentary life, stress, and several other factors that push you to the mouth of stroke. Since those factors are completely under your control, you can make an effort to modify them in order to proof yourself from a future stroke.

Here’s how you do it...

Know your blood pressure

It’s important for an individual to get his/her blood pressure checked during routine medical visits. If it’s in the higher trend, then it’s the time you control it. Since¬¬¬ hypertension is one of the main reasons behind strokes, it must be treated early.

Check your blood sugar and cholesterol

If you are already a diabetes patient, then you need to be extra careful. Otherwise, get your blood glucose checked to ensure that it’s normal. The same measure applies to cholesterol. High cholesterol in blood clogs arteries, which can lead to stroke.

Manage your diet

Why take a chance to increase risks of stroke by eating unhealthy variants? Know the tricks of planning a heart healthy diet with delicious foods. We give you some tips here:

Lower cholesterol rich foods and saturated fat-  Cut down on red meat, sea foods like oysters, crabs, prawns, etc, coconut and coconut oil and fat enriched dairy products that include ghee, cottage cheese, cheese, whole cream milk, butter, etc. Say no to deep fried foods and fast foods.

Cut down on starch and simple carbohydrates- Chocolates, cakes, cookies, jellies, etc, refined flour products, and refined sugar when consumed everyday pose immense threat to heart health.

Instead have unsaturated fats and complex carbs- Have whole grains- wheat, oats, millets, etc. and eat foods rich in monounsaturated fatty acids like fish (mackerel, tuna, salmon), chicken breasts, nuts, seeds, low fat milk, yogurt etc.

Eat lots of fruits, vegetables, legumes- The secret to eliminating stroke risks is eating foods rich in fibres and antioxidants. Have plenty of vegetables, especially the coloured and cruciferous varieties and of course fruits, salads, legumes, and pulses.

When you follow this simple diet pattern then risks of stroke are reduced to a large extent.

Manage your weight- exercise!

Are your overweight? Well, then it’s high time to shed those extra pounds. You can lose weight easily through exercise- walking, jogging, dancing, aerobics, and yoga are excellent ways to manage weight. Make sure you get them at least half an hour in a day along with a balanced diet.

Check your salt intake

Are you surviving on processed and ready to cook foods? Or munching on too many French fries, fast foods, etc. every day? Stop doing that. Eating too much salt is not recommended. The amount you add to foods while cooking to enhance taste is adequate. Adding extra is not advised.

Quit tobacco and smoking

Tobacco and cigarette smoke doubles chances of heart attack by clogging the arteries. Make an effort right from today to save your heart.

Drink in moderation

Do not indulge in heavy drinking, especially beer. Doctors say that, one can have a peg of red wine daily for a healthy heart.

Beat stress, anxiety and depression

Your blood pressure cannot go down under stress, anxiety and depression. Live up to different ways that can free you from these dangers. Meditate, try breathing techniques, indulge in massage therapies and various types of mood enhancing activities.

Control Your Atrial Fibrillation

Irregular heart beat can elevate your chances of having stroke by several times. So get your heart beat checked. It’s quite likely that your doctor might prescribe you medicines to normalize your heart beat.

Remember you need to be extra cautious if you have survived a Transient Ischemic Attack (TIA). Otherwise, keep the points we have exemplified here and follow the guidelines to reduce risks of stroke. Good luck!

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Written by: Saptakee sengupta
Date last updated: January 27, 2015

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