Heart-Healthy Habits: Lifestyle Changes to Lower Your Stroke Risk

Follow these simple steps to reduce your modifiable risk factors for heart disease, heart attack, and stroke. 

No smoking: 

If you smoke, please quit. If anyone in your family smokes, encourage them to quit. We know it’s difficult. But recovering from a heart attack or stroke or living with chronic heart disease is much more difficult. decides to leave. We will assist you if necessary. 

Choose the right nutrition: 

A healthy diet is one of your greatest weapons in the fight against heart disease. The foods you eat can affect other controllable risk factors, such as cholesterol, blood pressure, blood sugar levels, and weight. Choose nutritious foods that are low in calories and contain nutrients such as vitamins, minerals, and fiber over foods with low nutritional value. Choose a healthy diet rich in vegetables, fruits, and whole grains. Also limit your intake of low-fat dairy products, skinless poultry, saturated and trans fats, red and processed meats, added sugars, and sugary drinks. To maintain a healthy weight, adjust your diet and physical activity levels to burn more calories than you take in. 

High blood cholesterol: 

Reduce your intake of saturated fats, avoid trans fats, and exercise. If diet and physical activity alone don’t bring your numbers down, drug therapy may be important. 

Total Cholesterol: 

The total cholesterol score is calculated using the following equation: HDL LDL 20 Triglyceride Level. Low-density lipoprotein cholesterol = “bad” cholesterol: Low LDL cholesterol levels of less than 70 mg/dL are considered good for heart health. LDL numbers should not be the primary factor in determining a patient’s treatment. If you are at high risk for heart disease or stroke, your health care professional may recommend lifestyle changes or medications to lower your LDL.

High-density lipoprotein (HDL) cholesterol = “good” cholesterol: 

With HDL (good) cholesterol, higher levels are better. Low HDL cholesterol increases your risk of heart disease. People with high blood triglycerides usually have low HDL cholesterol. Genetic factors, type 2 diabetes, smoking, being overweight, and a sedentary lifestyle can all contribute to low HDL cholesterol.

Triglycerides: 

Triglycerides are the most common type of fat in the body. Normal triglyceride levels vary by age and gender. The combination of high triglyceride levels and low HDL or high LDL cholesterol is associated with atherosclerosis, a buildup of fat in artery walls that increases the risk of heart attack and stroke. 

Reduce high blood pressure: 

High blood pressure is a major risk factor for stroke. Quit your salt habit, take your medicine, and move your body. This number should decrease and remain the same. Optimal blood pressure levels are below 120/80 mm Hg. Be physically active. Sit less and walk more. Try to move your body every day. Research shows that doing at least 150 minutes of moderate-intensity physical activity per week lowers blood pressure, lowers cholesterol, and maintains weight at a healthy level. And some are good. If you’re not currently active, start slow. Even just a few minutes at a time can reap health benefits. 

Aim for a healthy weight: 

Eating too many calories or being too physically active can increase your risk of being overweight or obese. Many people struggle to lose weight. However, moderate weight loss can also reduce the risk. Weight loss can help improve high blood pressure and cholesterol. It also helps control diabetes. Getting proper nutrition, controlling your calorie intake, and staying physically active can help you achieve and maintain a healthy weight.

Management of diabetes: 

Diabetes is a long-term (lifelong) disease. Even when blood sugar levels are kept under control, diabetes significantly increases the risk of heart attack and stroke. If you have diabetes, it is important to have regular health checkups and control your blood sugar levels. Work with your health care team to develop healthy eating habits, control your weight, and get regular physical activity. Medications may be needed to control blood sugar and insulin levels. 

Get enough sleep: 

Getting enough sleep every night is essential for heart health. The quantity and quality of your sleep can affect your eating habits, mood, memory, internal organs, and more. Too much or too little can be harmful. Adults should aim for an average of 7 to 9 hours per night. You can improve the quality of your sleep by moving your body during the day, establishing a bedtime routine, and keeping electronics out of your bedroom. 

Reduce stress: 

Stress can contribute to behaviors that worsen your health, such as smoking, overeating, overeating, and less physical activity. And chronic stress can cause high blood pressure. All of these factors can increase your risk of heart disease and stroke. Find healthy ways to deal with stress, such as getting regular exercise, spending time with friends and family, and practicing relaxation techniques. 

Limit alcohol: 

Consuming too much alcohol can increase your blood pressure and increase your risk of cardiomyopathy, stroke, cancer and other diseases. It can cause high triglycerides and cause arrhythmias. Excessive alcohol consumption can lead to obesity, alcohol addiction, suicide and even accidents.

Don’t start if you don’t drink. If you drink alcohol, limit it to once a day for women and twice a day for men. The National Institute on Alcohol Abuse and Alcoholism recommends that one drink consist of 1-1/2 fluid ounces (flounces) of an 80-proof spirit (bourbon, Scotch, vodka, gin, etc.) and 5 fluid ounces of wine or regular liquor. Needed Recommend including beer. 12 fl oz

Author: MedBlog18 Blog Team

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