mybonsecours
preventing a stroke
After you have had a stroke, you are at risk for having another one. You can prevent or reduce your risk of a stroke by following some guidelines and making some lifestyle changes.
-
Quit smoking.
Stop smoking or, better yet, don't start. Smoking doubles your risk of having a stroke. Avoid second hand smoke whenever possible. -
Watch your diet.
Eat a heart-healthy diet that includes plenty of fruits and vegetables, high-fiber foods and grains, olive oil and fish. Watch your intake of salt. -
Exercise regularly and maintain a healthy weight.
Talk to your doctor about a safely exercising. A goal of two and a half hours a week will help you stay on track. Determine a healthy weight for you and then make positive changes that help you reach that goal. -
Know your numbers.
Get your blood pressure and cholesterol under control. Know your numbers and get regular check- ups to track your progress. -
Skip the cocktail.
Limiting alcoholic beverages to one per day for women and two per day for men greatly lowers your risk. -
Take a daily aspirin.
Aspirin may reduce your chance of having a stroke if you have certain risk factors, such as diabetes, high blood pressure, high cholesterol, or a smoking habit. If you have a higher risk for a heart attack or stroke, aspirin will have even more benefit for you. Talk to your doctor about a daily aspirin regimen.
Most important of all, you should develop a relationship with your doctor and your health care facility to ensure that you have all the tools and support you need to stay healthy and stroke-free.
+ Read more about health topics and stroke prevention at our BS757 Blog.
The following tips can reduce your risk of having a stroke.
Stop smoking - Smoking damages the arteries and leads to high blood pressure. Talk with a doctor about enrolling in a smoking cessation program.
Maintain normal blood pressure - If 50 or older, it is recommended that patients get blood pressure checked at least once a year by a primary care physician. If your doctor has prescribed blood pressure medicine, be sure you take it. Blood pressure should be less than 130/85.
Avoid saturated fat (cholesterol) - Fats can increase blood pressure through buildup of plaque in arteries. Use low-fat and low-cholesterol foods and avoid fried foods. The proportion of saturated fat in your diet should not exceed 15 percent. If your doctor has prescribed a cholesterol lowering medication, be sure to take it.
Eat a healthy diet - The optimal diet consists of grains, legumes, vegetables and fruit, with less than 10 to 15% of its calories coming from fat.
Control blood sugar - If diabetic, test your blood sugar regularly and take your prescribed medication. A normal blood sugar range is 80-110.
Avoid excessive alcohol - Monitor consumption of alcoholic beverages to fewer than seven servings per week.
Avoid obesity - If 40 pounds or more overweight, talk with your doctor about an exercise and weight-loss program.
Exercise aerobically - Even 20 minutes of aerobic exercise (walking, jogging, swimming) three times a week can significantly strengthen the heart and reduce the risk of stroke.
Manage stress - Stress can increase blood pressure. Again, exercise is one of the best stress managers. Talk with your doctor about other stress management techniques.
Pay attention to an irregular heartbeat or palpitations - If heartbeat is irregular or you have palpitations, see your doctor. You may need medication to prevent blood clots.
See your doctor - Regular checkups will help to identify risk factors early and your doctor can advise you on ways to reduce or eliminate them.
