Friday, 29 June 2012

How to Prevent a Stroke or Heart Attack

There are certain things individuals can do to greatly reduce their chances of suffering a stroke or heart attack. Suffering the consequences  of a stroke or heart attack can have a devastating effect on the person concerned, and his/her immediate family, as has been highlighted in the UK recently when a stroke victim wanted to commit suicide but the law prevented his immediate family from helping him do this.

Here are eight things that you can do to significantly reduce your chances of suffering a stroke or heart attack:
1. Stop smoking.
If you smoke, make a decisive attempt to give it up. If you live in a household with someone who smokes, urge them to give up the habit, or outline to them places they can smoke that will not interfere with your health. Smoking, or exposure to smoke, causes the heart to work harder.
2.  Limit your alcohol intake.  
Drink no more than two units of alcohol per day. This equates to one pint of beer or two glasses of wine per day. Drinking too much alcohol can raise blood pressure, and contribute to other conditions like being overweight or obese.
3.  Choose a good diet.
One of the best ways to fight any cardiovascular disease is through a healthy diet. The food you eat can affect risk factors such as cholesterol, blood pressure, diabetes and weight control. Choose a diet rich in vitamins, minerals and fibre. A diet rich in vegetables, fruits, fish, whole-grains, high in fibre and containing low-fat dairy products should suffice here. Avoid or reduce the amount of saturated fats found in meats, eggs and butter as they increase cholesterol to an unhealthy level.
4.  Drink sufficient water.
Try and drink six glasses of water per day. Water cleanses the whole body of toxins and waste products leaving it clear to function properly.
5.  Take regular daily exercise.
Try and engage in at least 30 minutes of brisk walking, or light jogging, every day of the week. Indoor exercise with weighs, or on a stationary bicycle, can also help. Adequate daily exercise has a positive influence on the whole body and reduces blood pressure. Daily exercise, in conjunction with a healthy diet, should ensure you do not have weight problems, and you are within 5% of the weight indicated by your BMI( body mass index). See my recent post titled “ How To Control Your Weight To prevent Health Problems “  to learn how to calculate your BMI.
6.  Take measures to reduce stress.
Try and reduce any stress at source, if you can identify what is causing it. Otherwise you could engage in meditation, breathing techniques, yoga or listening to relaxation music. 
7.  Get sufficient sleep.
My recent post tilled “The Heath Benefits Of A Good Night’s Sleep “ adequately deals with this subject.
8.  Manage your diabetes.  
If you are a diabetic of either type, then there is an increased risk of developing cardiovascular problems, especially if your blood sugar level remains high for a lengthy period of time. You therefore should be avoiding foods and drinks that cause a rapid rise in blood sugar levels, and concentrating on only consuming products that ensure your blood sugar moves on an even keel. You should also be using daily exercise routines for the same reason.
If you adhere to the above recommendations, you will have significantly reduced the risk of either suffering a stroke or heart attack. Anything you have to say on this post, can be made using  the comments box below.


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