Is there anything you could change about your lifestyle and diets to prevent having a stroke? Are there any tips you have for seniors on preventing strokes?
1. Keep an eye on your blood pressure
Stroke risk doubles or even quadruples if high blood pressure is not controlled. Blood pressure is the biggest factor contributing to stroke risk in both men and women. The most significant difference people can make to their vascular health is to monitor and treat high blood pressure if it is elevated. In an ideal situation, your blood pressure should not exceed 120/80.
A person may be unable to stand due to side effects from medication or dizziness. To achieve it, follow these steps: Your salt intake should not exceed 1,500 milligrams a day (about a half teaspoon).
Consume more polyunsaturated and monounsaturated fats and reduce your intake of saturated fats. Eat five cups of fruits or vegetables daily, one serving of fish every two to three weeks, and a number of servings of whole grains and low-fat dairy products every day. Increase your physical activity by at least 30 minutes a day, and if possible, more. If you smoke, stop doing so.
2. Exercise more
Exercise helps people lose weight and lower blood pressure, but it is also capable of lowering stroke risk on its own. Aim to exercise five days a week at a moderate intensity. Here’s how to do it: Every morning after breakfast, walk around your neighbourhood. Get together with friends and start a fitness club. Try to exercise to the point of being able to talk while breathing hard.
When possible, take the stairs instead of the elevator. Don’t do more than 30 minutes of exercise at once if you don’t have the time. Break it up into 10 to 15-minute sessions throughout the day.
3. Drink in moderation
Alcohol consumption may reduce stroke risk when consumed in moderation. Studies have shown you may be at a lower risk if you drink one drink a day. But if you drink more than two drinks per day, your risk increases dramatically. It would be helpful if you avoided or consumed alcohol in moderation. Here’s how:
• Limit the amount of alcohol you have per day to one glass.
• Red wine is your first choice since it contains resveratrol, protecting your heart and brain.
• Keep an eye on your portion sizes. It is standard to drink a glass of wine, beer, or hard liquor measuring 5 ounces, 12 ounces, or 1.5 ounces.