Health

8 simple things you can do to prevent strokes, heart attack

Stroke prevention can be started today. Protect yourself and avoid strokes, regardless of the age or history of your family. What can you do to prevent strokes? Age makes us more vulnerable to having a stroke, just like having a mother, father, or other close relatives who have experienced a stroke. And here are 4 things to do when you wake up every morning to prevent strokes

You cannot turn the year or change your family history, but there are many other stroke risk factors that you can control – as long as you realize it. Knowledge is power. If you know that certain risk factors sabotize your health and predict you for a higher risk of stroke, you can take steps to alleviate the effect of that risk.

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How to prevent strokes

Here are seven ways to start your risk today to avoid strokes, before strokes have the opportunity to attack.
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1. Reduce blood pressure

High blood pressure is a big factor, multiply or even quadrupling your stroke risk if it is not controlled. High blood pressure is the biggest contributor to the risk of strokes in men and women. Monitor blood pressure and, if elevated, treat it, maybe is the biggest difference that people can do for their vascular health.

Your ideal goal: keeping blood pressure less than 120/80 if possible. For some parents, this might not be due to the side effects of the drug or dizzy by standing. Don’t miss reading Health benefits of orange everyday for man and woman

How to achieve it:

• Reduce salt in your food, ideally no more than 1,500 milligrams a day (about half a teaspoon).
• Increase polyunsaturated fat and monounsaturated in your diet, while avoiding foods that are high in saturated fat.
• Eat 4 to 5 glasses of fruits and vegetables every day, one portion of fish two to three times a week, and several servings every day from grains and low-fat milk.
• Get more sports – at least 30 minutes of daily activities, and more, if possible.
• Stop smoking, if you smoke.

2. Lose weight

Obesity, as well as complications associated with it (including high blood pressure and diabetes), increases your chances of experiencing a stroke. If you are overweight, losing as little as 10 pounds can have a real impact on your stroke risk.

Your goal: While the ideal body mass index (BMI) is 25 or less, which may not be realistic for you? Work with your doctor to make a personal weight loss strategy.

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How to achieve it:

• Try eating no more than 1,500 to 2,000 calories a day (depending on the level of your current activity and BMI).
• Increase the amount of practice you do with activities such as walking, golf, or tennis playing, and by making a part of activity every day.

3. Further exercise

Sports contribute to losing weight and lowering blood pressure, but also stand alone as an independent stroke reducer.

Your goal: exercise with moderate intensity at least five days a week.

How to achieve it:

• Take a walk around your neighbourhood every morning after breakfast.
• Start a fitness club with friends.
• When you exercise, reach the level where you breathe hard, but you can still talk.
• Bring stairs, not the elevator when you can.
• If you don’t have 30 minutes in a row to exercise, crush up to 10 to 15 minutes session several times every day.

4. If you drink – do it in medium number

Drinking a little alcohol is okay, and it can reduce the risk of your stroke. Studies show that if you have around one drink per day, your risk may be lower. After you start drinking more than two drinks per day, your risk rides very sharply.

Your goal: Don’t drink alcohol or do it in medium quantities. You will not want to miss reading How high Blood Pressure Causes Erectile Dysfunction in men

How to achieve it:

• No more than one glass of alcohol a day.
• Make your first red wine, because it contains resveratrol, which is considered protecting the heart and brain.
• Watch your portion size. Standard-sized drinks are a glass of wine 5 ounces, a 12 ounce beer, or a glass of liquor 1.5 ounces.

5. Treat atrial fibrillation

Atrial fibrillation is a form of irregular heartbeat that causes lumps to form in the heart. The lump can then travel to the brain, produce a stroke. Atrial fibrillation brings a five-fold stroke risk.

Your goal: If you have atrial fibrillation, remember it.

How to achieve it:

• If you have symptoms such as heart palpitations or shortness of breath, meet your doctor for the exam.
• You may need to take anticoagulants such as warfarin (cumadin) or one of the newer direct acting anticoagulants to reduce your stroke risk of atrial fibrillation. Your doctor can guide you through this treatment.

6. Treat diabetes.

Having high blood sugar damages blood vessels over time, making more lumps tend to form in it.

Your goal: keep your blood sugar under control.

How to achieve it:

• Monitor your blood sugar as directed by your doctor.
• Use a diet, sport, and medicine to keep your blood sugar in the recommended range.

7. Stop smoking

Smoking accelerates the formation of lumps in several different ways. This thickens your blood, and it increases the amount of plaque buildup in the arteries. Along with a healthy diet and regular exercise, smoking cessation is one of the most powerful lifestyle changes that will help you reduce stroke risk significantly.

Your goal: stop smoking.

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How to achieve it:

• Ask your doctor for advice on the most appropriate way for you to stop.
• Use AIDS QUIT-COFOK, such as nicotine pills or patches, counseling, or drugs.
• Do not give up. Most smokers need several experiments to stop. See every effort to take you a step closer to defeat the habit.

8. Often exercise

Routine physical activity will help lower cholesterol and blood pressure, two of the biggest risk factors for stroke. The goal for 30 minutes is five times a week. Something, as simple as walking fast or riding a bicycle with a friend will work a miracle for your overall health.

The following are some proven stroke signs:

• Weaknesses on one side of the body

• Face numbness

• Unusual and severe headaches

• Lost vision

• numbness and tingling

• Unstable road.

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