Last modified / updated Jan. 01, 2016
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Reducing risk of stroke and heart attack
- One of the best ways to protect yourself against a stroke or
heart attack is by not smoking.
- Being overweight increases your risk of high blood pressure,
high cholesterol levels, cardiovascular disease and diabetes
risk factors for a stroke and heart attack. So eat a nutritious diet
and aim for 30 to 60 minutes of physical activity daily.
- Choose fat-free or low-fat dairy products.
- Instead of solid fats (butter,margarine,shortening),use
monounsaturated oils (canola,olive and peanut) and polyun-
saturated oils (corn,safflower,sesame,sunflower and soy).
Eat fish that have omega-3s (See Eat foods high in omega-3s,page 34.)
- Eat plenty of fruits and vegetables
- Too much alcohol can raise blood pressure. Moderate drink-
ing is defined as no more than one drink a day.
- Reduce sodium (salt) - Limiting sodium in your diet and change lifestyle, the
changes can help prevent high blood pressure. If you already
have it, reducing sodium intake further may help lower it.
- Schedule exercising for a healthy heart
- If you exercise regularly, you may lower your risk of a heart
attack and stroke. If you are middle-aged or older start slowly and build up gradually, allowing time between sessions for your body to rest and recover.
- You can track your blood pressure by using a home monitor
between checkups. To choose the best monitor good for you, ask your doctor.
- Staying mentally sharp to counter age-related memory loss. Very simple for this is to make association and meet several people at once, focus on remembering a few key names. Recite, retrieve and review.