Stroke is dangerous. It can happen to anyone at anytime and anywhere. Even if you cut the butts and salt and keep your weight in control this unwanted visitor may creep into your life at any time.
You should be happy that you are already in your careful track of controlling your blood pressure and blood sugar. Good that you have quit smoking. You have cut your sodium intake and reduced the risk of a stroke.
Studies show that up to 80 percent of strokes can be prevented by following a careful diet and by working with a healthcare professional to get periodical guidance to reduce further risk.
1) Watch your heart palpitations
You should be aware of your heart palpitations, especially when you experience shortness of breath, light-headedness and pain in the chest area. You may feel a kind of fluttering feeling. These may be symptoms of atrial fibrillation, an abnormal and rapid heartbeat. This is a symptom that shows that your risk of stroke is boosted fivefold.
2) Eat more potassium foods
Include in your diet foods such as bananas, raisins, beans and sweet potatoes. They are rich in potassium. A recent report suggests that these kinds of foods have rich nutrients to reduce your risk of stroke by more than 20 per cent.
3) Get your eyes checked
Eye condition affects the condition of the heart. A recent study has found that there is close association between the eye disease called retinal vein occlusion (RVO) and occurrence of stroke. It says that nearly 180,000 people in the US are afflicted with this eye disease and have doubled chance of stroke. This eye disease is caused when the small veins that carry blood away from retina are blocked.
The eye condition is affected by atherosclerosis, high blood pressure and diabetes and can increase the risk of stroke. A research from Netherlands has suggested that older people who have advance macular degeneration seem to have increased risk for a bleeding stroke or a brain hemorrhage.
4) Maintain a low-calorie diet
Weight management is very important in preventing stroke. If the weight is in excess, it strains the circulatory system and affects heart. Diet is one of the main factors of maintaining reduced weight. Maintain a diet low in calories, salt, saturated fats and cholesterol. Reduce the quantity of food and try eating five servings of fruits and vegetables daily.
5) Walk at least 20 minutes a day
Exercise burns calories. Walking is the easiest exercise that anyone can do. A study of about 40,000 women covering a period of 12 years found out that daily walk for about 20 minutes can cut the risk of stroke by 30 per cent. Walk should be brisk which means that you may be able to talk but may not be able to sing. This 20-minutes-walk applies only to women and men need to walk more.