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Studies show that if you have about one drink per day, your risk may be lower. If you don't have 30 consecutive minutes to exercise, break it up into 10- to 15-minute sessions a few times each day.ĭrinking a little alcohol is okay, and it may decrease your risk of stroke.Take the stairs instead of an elevator when you can.When you exercise, reach the level at which you're breathing hard, but you can still talk.
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Take a walk around your neighborhood every morning after breakfast.Your goal: Exercise at a moderate intensity at least five days a week. Increase the amount of exercise you do with activities like walking, golfing, or playing tennis, and by making activity part of every single day.Įxercise contributes to losing weight and lowering blood pressure, but it also stands on its own as an independent stroke reducer.Try to eat no more than 1,500 to 2,000 calories a day (depending on your activity level and your current BMI).Work with your doctor to create a personal weight loss strategy. Your goal: While an ideal body mass index (BMI) is 25 or less, that may not be realistic for you. If you're overweight, losing as little as 10 pounds can have a real impact on your stroke risk. Obesity, as well as the complications linked to it (including high blood pressure and diabetes), raises your odds of having a stroke. If needed, take blood pressure medicines. Get more exercise - at least 30 minutes of activity a day, and more, if possible.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.Increase polyunsaturated and monounsaturated fats in your diet, while avoiding foods high in saturated fats.Reduce the salt in your diet, ideally to no more than 1,500 milligrams a day (about a half teaspoon).For some older people, this might not be possible because of medication side effects or dizziness with standing. Your ideal goal: Maintain a blood pressure of less than 120/80 if possible. Monitoring blood pressure and, if it is elevated, treating it, is probably the biggest difference people can make to their vascular health. High blood pressure is the biggest contributor to the risk of stroke in both men and women. High blood pressure is a huge factor, doubling or even quadrupling your stroke risk if it is not controlled. Here are seven ways to start reining in your risks today to avoid stroke, before a stroke has the chance to strike. If you know that a particular risk factor is sabotaging your health and predisposing you to a higher risk of stroke, you can take steps to alleviate the effects of that risk. You can't reverse the years or change your family history, but there are many other stroke risk factors that you can control-provided that you're aware of them. What can you do to prevent stroke? Age makes us more susceptible to having a stroke, as does having a mother, father, or other close relative who has had a stroke. Protect yourself and avoid stroke, regardless of your age or family history.