When you have high blood pressure, your medical professionals are likely to give you tips on healthy living habits to prevent stroke. The good news is that many of these steps are relatively straightforward. They’re also effective for ongoing energy and overall wellness.
Habit One: Reduce salt in your diet.
Salt is sneaky. It’s in a lot of supermarket items, so it’s not always easy to monitor how much you’re getting. Always check labels, and when seasoning throughout the day keep salt to under a half teaspoon total.
Habit Two: Avoid saturated fats.
Examples of foods with a high saturated fat content include bacon, butter, cake, biscuits, ice cream, and cured meats. Women between the ages of 19–64 shouldn’t consume more than 20g of saturated fat daily; men 30g.
Habit Three: Bump up your consumption of healthy foods.
Include a serving of fish twice weekly. Get whole grains and low-fat dairy products. Enjoy 4-5 cups of fresh fruit and vegetables daily. This is perhaps one of the easiest healthy living habits to prevent stroke. You have to eat, simply eat more mindfully.
Habit Four: Stay active.
When practicable, get in 30 minutes a day where you’re active. If you can’t get 30 minutes in one sitting, break it up into smaller increments. Walking is one great option as is taking the stairs instead of an elevator. Tip: start out slow and gradually escalate your activity time.
Habit Five: Watch your weight:
This ties into being active. Losing just 10 pounds if you’re overweight reduces your stroke risk. On average, eating between 1,500 and 2,000 calories daily is a reasonable goal. Talk to your doctor about a strategy. No quick-fix, fad diets, please!
Habit Six: Have moderate alcohol consumption:
Drink only one alcoholic beverage daily (12 oz. Beer, 1.5oz hard liquor). Red wine (5 oz.) is an excellent choice because it has elements that potentially safeguard your heart (to some degree).
Habit Seven: Get treatment and monitoring for your health conditions:
Healthy living habits for preventing a stroke must be holistic. Your body is one large organism, and each part affects the others. Conditions like diabetes increase your risk of a stroke, so keep those blood sugars in check.
Habit Eight: Take your medicine as directed:
Do whatever it takes to make sure you’re taking heart and other medications as prescribed. Put a sticky on your computer or rear-view mirror. Set an alarm on your phone. As your caregivers to help!
Habit Nine: Avoid stress and triggers:
If there is any way of making your daily schedule less hectic and taxing, start working toward making that change. Also, avoid situations in which you know your triggers might go off. They’re likely to increase your blood pressure.
Habit Ten: If you smoke, quit:
Smoke adds plaque to your arteries and thickens your blood. Speak with your physicians about aids that will help.
When you’re thinking about healthy living habits to prevent stroke, don’t forget your support systems. Talk about how you feel. Express your needs. Emotional support is a powerful tool in overall wellness.
You may be trying to help a loved one with their lifestyle as well. If so, Angels on Call Philadelphia can help any time you need information or assistance.
We have a group of highly talented caregivers who can come to your home and provide help to your loved one in achieving all ten of these healthy habits, and far more. From shopping and bathing to socialization, we are here for you. Give us a call!
Disclaimer: The information in this article is for informational purposes only. Please contact your medical advisor to obtain advice that’s suited to your lifestyle and physical conditions.