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 transfats. 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. (See “Eat foods high in omega-3s,”
• Eat plenty of fruits and vegetables
Produce 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.
