Even if you are at high risk for heart disease and stroke, you can keep your heart and blood vessels healthy by wisely choosing your heart friendly foods.
Tips to prevent heart attack and stroke
- First and far most is to keep your blood-glucose level in near normal range. If you are hypertensive, keep your 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.
- o 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.o Increase fiber intake, fiber may help lower blood cholesterol. Include at least 14 grams of fiber daily for every 1000 calories consumed. Fiber-rich foods are oat bran, oatmeal, whole-grains, breads made of whole grains, fruits, vegetables, beans and peas. Increase your fiber intake slowly to avoid any digestion problems.
- o Limit your cholesterol containing foods to less than 300 milligrams per day.
- o Limit trans-fat in your foods; limit all fried items, limit foods made of hydrogenated oil, vegetable shortening, and margarines.
- Keep yourself active in your daily routines; use a staircase instead of lift or elevators, go by walk instead of the vehicle if possible, play with your child, do some gardening and clean your vehicle or house. Plan to do at least 30 minutes of exercise, on most of the days in a week.
- Do not be obese or overweight, if so plan to reduce by an increase physical activity, wisely choose a food plan. However, does the weight reduction slowly do not be in a rush. Aim to lose no more than one to two pounds a week.
- If you are a 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 for 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.