- Avoid high-cholesterol foods, such as burgers, cheese and ice cream
- Eat 4/5 cups of fruits and vegetables daily, fish two to three times weekly and several daily servings of whole grains and low-fat dairy
- Exercise more — at least 30 minutes of activity a day and more
- Reduce the salt in diet to no more than 1,500 milligrams per day (about a half teaspoon)
- Quit smoking, if you smoke
Drinking can make you less likely to have a stroke – up to a point. Studies show that if you have about one drink per day, your risk may be lower. Once starting drinking more than two drinks per day, the risk of stroke goes up very sharply.”
Target: Drink alcohol in moderation.
- Drink one glass of alcohol per day
- Red wine being preferrable, because containing resveratrol 白藜蘆醇, which protects the heart and brain
- Watch the portion sizes. A standard-sized drink is a 5-ounce glass of wine, 12-ounce beer, or 1.5-ounce glass of spirit
Resveratrol is a natural chemical compound found in grapes, red wine, and other foods. As a supplement, resveratrol has been promoted as a treatment for many conditions – including aging itself.
Target: Moderate exercise, five days per week.
- Every morning after breakfast take a walk outside
If unable having 30 consecutive minutes to exercise, break it up into 10 to 15 minute sessions a few times per day
- Start attending fitness club
- Take staircases instead of an elevator
- When exercise, reach the level while breathing hard but still able to talk
Target: Keep body mass index (BMI) at 25 or less.
- Avoid and limit saturated and trans fats
- Eat 1,500 to 2,000 calories daily (depending on the level of your activity and your current BMI)
- Increase the amount of exercise such as walking
Target: If you have atrial fibrillation, get it treated.
If having symptoms such as heart palpitations 心悸 or shortness of breath, visit doctor for an examination.
You may need taking blood thinners such as high-dose aspirin or warfarin (Coumadin) for reducing stroke risk from atrial fibrillation. Seek doctor advice through this treatment.
Target: retain blood sugar under control
- Monitor your blood sugar
- Use diet, exercise, and medicines keeping blood sugar level within the recommended range
Smoking accelerates clot formation in different ways, thickening blood, and it increasing the accumulation of plaque in arteries. Apart from daily exercise and a healthy diet, smoking cessation is one of the most powerful lifestyle changes assisting you to reduce stroke risk notably.
Target: Quit smoking.
Other signs of a stroke include:
- numbness and tingling 麻木和刺痛
- numbness of the face
- unsteady walk
- unusual and severe headache
- vision loss
- weakness on one side of the body