Reducing Stroke and Heart Attack

➤Reducing your risk of stroke and Heart Attack: ➽

heart attack

One of the best ways to protect yourself against a stroke or heart attack is by not smoking. Here are other ways: 

Maintain a healthy weight

Being overweight increases your risk of high blood pressure, high cholesterol levels, cardiovascular disease and diabetes - risk factors for a stroke and heart attack. So eat a nutritious diet and aim for 30 to 60 minutes of physical activity on most days.

Limit fats and cholesterol

Limit meat to a total of 6 ounces daily. Choose fat-free or low-fat dairy products. Limit saturated fats and avoid trans fats. Instead of solid fats (butter, margarine, shortening), use monounsaturated oils (canola, olive and peanut) and polyunsaturated oils (corn, safflower, sesame, sunflower and soy).

Eat fish that have omega-3s

Eat fish that have omega-3 fatty acids, such as salmon and trout.

Eat plenty of fruits and vegetablesProduce contains nutrients such as potassium, folate and antioxidants that may protect against stroke and heart attack.  Eat at least three servings of fruits and at least four servings of vegetables daily.

Use alcohol moderately, if at all Too much alcohol can raise blood pressure. Moderate drinking is defined as no more than one drink a day for women and anyone age 65 or older and no more than two drinks a day for men under 65.

Reduce sodium (salt)Limiting sodium in your diet and making other lifestyle changes can help prevent high blood pressure. If you already have it, reducing sodium intake further may help lower it.

There are also two types of fat – saturated and unsaturated. Avoid foods containing high levels of saturated fat, as they increase levels of bad cholesterol in your blood.Foods high in saturated fat include:

• meat pies

• sausages and fatty cuts of meat

• butter

• ghee (a type of butter often used in Indian cooking)

• lard

• cream

• hard cheese

• cakes and biscuits

• foods that contain coconut or palm oil.