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.