health prevention tips
Answers
Answer:
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● Eat Oatmeal To Lower Cholesterol. Oatmeal is a fantastic breakfast, but that's not all! ...
●Go For A Walk. Walking can be an easy way to step toward good health. ...
● Make Friends With Antioxidants. ...
●Wash Your Hands. ...
●Slather on the Sunscreen. ...
●Get Regular Screenings...
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Answer:
. Lower blood pressure
High blood pressure is a huge factor, doubling or even quadrupling your stroke risk if it is not controlled. "High blood pressure is the biggest contributor to the risk of stroke in both men and women," Dr. Rost says. "Monitoring blood pressure and, if it is elevated, treating it, is probably the biggest difference people can make to their vascular health."
Your ideal goal: Maintain a blood pressure of less than 135/85. But for some, a less aggressive goal (such as 140/90) may be more appropriate.
How to achieve it:
Reduce the salt in your diet to no more than 1,500 milligrams a day (about a half teaspoon).
Avoid high-cholesterol foods, such as burgers, cheese, and ice cream.
Eat 4 to 5 cups of fruits and vegetables every day, one serving of fish two to three times a week, and several daily servings of whole grains and low-fat dairy.
Get more exercise — at least 30 minutes of activity a day, and more, if possible.
Quit smoking, if you smoke.
If needed, take blood pressure medicines.
2. Lose weight
Obesity, as well as the complications linked to it (including high blood pressure and diabetes), raises your odds of having a stroke. If you're overweight, losing as little as 10 pounds can have a real impact on your stroke risk.
Your goal: While an ideal body mass index (BMI) is 25 or less, that may not be realistic for you. Work with your doctor to create a personal weight loss strategy.
How to achieve it:
Try to eat no more than 1,500 to 2,000 calories a day (depending on your activity level and your current BMI).
Increase the amount of exercise you do with activities like walking, golfing, or playing tennis, and by making activity part of every single day.
3. Exercise more
Exercise contributes to losing weight and lowering blood pressure, but it also stands on its own as an independent stroke reducer.
Your goal: Exercise at a moderate intensity at least five days a week.
How to achieve it:
Take a walk around your neighborhood every morning after breakfast.
Start a fitness club with friends.
When you exercise, reach the level at which you're breathing hard, but you can still talk.
Take the stairs instead of an elevator when you can.
If you don't have 30 consecutive minutes to exercise, break it up into 10- to 15-minute sessions a few times each day.