Prevent Heart attack & Stroke

Tips to prevent heart attack and stroke

• First and far most thing it keep your blood glucose level at near normal. If you are hypertensive, keep you blood pressure under control. If you are hypercholesterol, keep it near normal try to increase your HDL (good cholesterol) level and try to reduce your LDL (bad cholesterol) level.
• Make sure your food is heart-friendly, consult dietician and plan your diet as per your interest.
  • Limit saturated fat, it increases your blood cholesterol level. Saturated fat is rich in meats, lard, poultry skin, butter, dairy products, shortening, palm oil and coconut oil.
  • Increase fiber intake, fiber may help lower blood cholesterol. Include at least 14 gms of fiber daily for every 1000 calories consumed. Fiber rich foods are oat bran, oatmeal, whole-grains, breads made out of whole grains, fruits, vegetables, beans and peas. Increase your fiber intake slowly to avoid any digestion problems.
  • Limit your cholesterol foods to less than 300 milligrams per day.
  • Limit trans fat in your foods, limit all fried items, limit foods made out of hydrogenated oil, vegetable shortening and margarines.
• Keep yourself active in your daily activities use staircase instead of lift or elevators, go by walk instead of vehicle if possible, play with your child, do some gardening and clean your vehicle or house. Plan for at lease 30 min of exercise on most of the days in a week.
• Don't be obese or overweight, if so plan to reduce by increase physical activity, wisely choose a food plan. But do weight reduction slowly don’t be in a rush. Aim to loss no more than 1 to 2 pounds a week.
• If you are smoker, take immediate steps to quit it.
• Aspirin, study shows taking a low dose every day can help reduce the risk of heart disease and stroke. Still aspirin is not safe to everyone; consult your doctor about your suitability and dosage of aspirin.
• Transient ischemic attacks (TIAs) otherwise called as mini-stroke, a prompt treatment for TIAs may help you prevent or delay a future stroke. Symptoms of TIAs are general weakness, numbness, severe headache, numbness, loss of balance, confusion, double vision.

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