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June 2010
Healthy Habits to Decrease Stroke Risk
The same healthy habits that help to protect our heart may also reduce the risk of stroke. Recent research has found that people who eat a healthy diet, exercise, maintain a healthy weight, drink alcohol in moderation and do not smoke are able to significantly decrease their risk of having a stroke.
Maintain a Healthy Body Weight:
This is defined as a body mass index (BMI) of less than 25.
Eat a Healthy Diet:
Lean Meats & Protein—Vary protein with more fish and legumes. Select fish that is rich in Omega-3 fats such as salmon, herring, trout, sardines and mackerel. Strive for three 3.5 ounce servings of fish each week.
Fruits & Vegetables—Select a variety of colorful produce. Rich in antioxidants. Aim for 5 cups of fruits & vegetables each day.
Whole Grains—A great source of fiber, vitamins & minerals. Have 3 servings of whole grains daily. One serving is equal to one ounce.
Fats—Keep your intake of fat moderate, with minimum saturated fat and no trans fats. Check the Nutrition Facts Label.
Dairy Products—Select non-fat or low-fat milk or yogurt. Try to have 3 servings each day..
Keep Moving:
Be as active as possible. If you are able to do so, try to get at least 30 minutes of physical activity on most or every day. This will aid in maintaining a healthy weight, help lower blood pressure, blood sugar, cholesterol and reduces the risk of stroke.
Do Not Smoke!
Moderate Alcohol:
Moderate intake was associated with reduced stroke risk. Moderation is women consuming 1/2 to 1 drink and men up to two each day (if not contraindicated by other factors including medication).
Put the Salt Shaker Down:
Reduce sodium by starting with the salt shaker. One (1) measuring teaspoon of salt has 2300 mg of sodium! This is more than the recommended daily intake!
The Warning Signs of A Stroke:
If you or someone you know experience any of these symptoms, immediately call 911! Seconds count!
- Sudden numbness or weakness of the face, arm or leg especially on one side of the body.
- Sudden confusion, trouble speaking or understanding.
- Sudden trouble seeing in one or both eyes.
- Sudden severe headache with no known cause.
- Sudden trouble walking, dizziness, loss of balance or coordination.
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