10 Tips How to Control Your Stroke Risk
A stroke, as explained in more detail over at bellaireer.com, occurs when the blood supply to the brain is interrupted, either due to a ruptured artery or due to a clot blocking the flow of blood. It is a life-threatening condition, that leads to just under 800,000 deaths in the U.S. each year, as well as being one of the leading causes of adult disability. Although some risk factors such as family history or age can’t be changed, others can be controlled, particularly given that up to 80% of strokes can be prevented by controlling the risks that put you at risk for stroke. This article will highlight 10 tips on how you can control your stroke risk and we hope it will be of great help.
Control your blood pressure
High blood pressure, as per the gurus over at bellaireer.com, is one of the biggest risk factors as far as stroke is concerned, and it can even quadruple your stroke risk if not controlled. You should, therefore, make sure you constantly monitor your blood pressure, and if it is repeatedly higher than 140/90 mmHg, then you should have it treated. If you have diabetes, you should also make sure that your blood pressure is below 130/85 mmHg. Other than treatment ad taking your medication, there are several lifestyle changes you can make to control your blood pressure such as having a healthy diet, reducing your salt intake, exercising regularly, and cutting back on your alcohol intake among others.
Control your blood sugar levels
As discussed over at bellaireer.com, high blood sugar levels damage blood vessels and nerves, and as such people with high blood sugar, like those with diabetes, have an increased risk for stroke that is two to four times greater than those without the disease. If you have diabetes, you should, therefore, make sure your blood sugar levels under control by taking your medication, maintaining a healthy diet, and regularly monitoring your blood sugar levels.
Keep your cholesterol levels in check
High levels of cholesterol will lead to the narrowing of your blood vessels, which could eventually lead to a blockage of the blood flow to vital organs such as the brain, hence increasing your risk for stroke. Therefore, an important tip that will help you control your stroke risk is monitoring your cholesterol levels, getting checked at least once every 5 years, and reducing your intake of foods high in cholesterol and saturated fats such as deep-fried foods.
Have your heart disease treated
Coronary artery disease or atrial fibrillation, which is a form of irregular heartbeat, could contribute to stroke. This is because, as discussed over at bellaireer.com, these conditions lead to the formation of clots in the heart, and these clots could travel to the brain leading to a stroke. Heart disease, and atrial fibrillation, in particular, carries almost a fivefold risk of stroke, and, therefore, should be taken very seriously. If you have heart disease, get it treated.
Keep your weight in check
As per the subject matter experts over at bellaireer.com, obesity, and the complications linked to the condition, also increases one’s risk of stroke significantly. You should, therefore, work to keep your weight in check, and if you are obese, you should work with your doctor to create a personal weight-loss strategy, by watching what you eat and the amount of food, in terms of calories, which you consume each day as well as increasing the amount of exercise you do each day.
Speaking of exercising, another tip that will help you control your stroke risk is making sure your exercise regularly. As per discussions on the same over at bellaireer.com, you should try and make sure you exercise at a moderate intensity at least 5 days a week for about 30 minutes each day. A tip as far as intensity is concerned is trying to exercise until you reach a level where you are breathing hard but can still talk. Small things like taking a walk around your neighborhood or taking the stairs rather than the elevator when you can help a lot.
Reduce your alcohol intake
Drinking too much alcohol will raise your blood pressure and is therefore another risk factor when it comes to stroke. Therefore, to control your stroke risk, you should try and cut out alcohol altogether, or if you have to drink, do it in moderation, limiting yourself to not more than one glass per day as discussed over at bellaireer.com. To be more precise, your alcohol intake should be about a 5-ounce glass of wine, a 1.5-ounce glass of hard liquor or 12-ounce mug of beer and not more, per day. You should also probably consider making red wine your first choice if you have to drink as it contains resveratrol which has been thought to protect the brain and heart.
Smoking is also another huge risk factor for stroke and one of the most powerful lifestyle changes that will help you to significantly reduce your stroke risk is quitting smoking. As covered over at bellaireer.com, the best way to quit smoking is by talking to your doctor and asking them for advice on how you can do so as well as using aids designed to help one quit smoking such as nicotine pills or patches or even counseling and medication. Also, if you are trying to quit smoking, keep at it as you will probably relapse a couple of times; when you do, keep trying to quit and don’t give up, and eventually you will succeed.
Keep your stress levels down
Stress, as per the gurus over at bellaireer.com, has also been known to contribute to high blood pressure and is therefore another risk factor when it comes to stroke. To control your stroke risk, another tip worth mentioning is making sure you keep your stroke levels as low as possible. Avoid stressful situations, try out stress-reducing techniques such as meditation and always be positive in your outlook.
Maintain a healthy diet
An unhealthy diet increases one’s risk of stroke since it increases the risk of high blood pressure, high cholesterol, diabetes, and so forth. Therefore, you should watch your diet and make sure you avoid foods that are high on trans fat, saturated fats, and cholesterol as well as limiting your salt intake. Make sure you increase your intake of vegetables and fruits as well as making sure you eat plenty of fiber.
As always, if you are looking for more information on this and other related topics, then look no further than the brilliant bellaireer.com.