Stroke risk tends to be higher in people who are elderly. However, stroke can approach anyone at all ages People with a family history of hypertension and stroke are also at high risk. The Centers for Disease Control and Prevention (CDC) reports that stroke is the cause of the deaths of 140,000 Americans each year. Reportedly, every 4 minutes, someone dies because of a stroke. In addition, 34 percent were treated for stroke aged at 65 years. The good news is that you can do a number of things to reduce your risk of getting stoke. Launching from Prevention, here are some ways to prevent strokes:
1. Routine blood pressure checks
High blood pressure is one of the biggest causes of stroke . It is important for you to regularly do a blood pressure check. How routine it is depends on your current health condition.
“If you do not have high blood pressure, you are advised to do a one-time examination in two years. Some doctors may suggest a period of three to five years. Especially if you are in the younger age group,” said the Disease Specialist. Robert Segal’s heart. However, if you have hypertension, the doctor will recommend the right time to do the examination.
Avoid high cholesterol foods
2. Avoid High Cholesterol Food
Anti-inflammatory foods such as berries or other healthy foods such as salmon can reduce your blood pressure naturally. In fact, consuming a healthy diet can reduce blood pressure by 11 mm Hg. When you reduce salt consumption, you can also reduce it by 5 to 6 mm Hg.
“One must avoid foods high in cholesterol that can cause blood clots and eventually cause strokes,” Segal said.
3. Consume foods high in potassium
To reduce blood pressure, a person will usually think of limiting sodium intake. In fact, there is potassium which has an important role.
“When too much water in the body, blood pressure increases. Sodium tells the body to consume more water. However, potassium is the key to balancing the body’s salt intake because it can regulate fluid balance,” said Segal.
Add potassium-rich foods to your diet. For example, like avocados and sweet potatoes. In addition, Segal warned to avoid consuming potassium in the form of supplements.
“It’s better to avoid consuming potassium as a supplement. Try to always choose natural intake,” said Segal.
4. Active move
You already know that having a sedentary lifestyle can increase your risk of heart disease, obesity and other serious health conditions. Actively moving even if only 30 minutes a day has a lot of good effects.
“If you realize that you sit almost 8 hours a day then you might be less mobile. This increases the risk of stroke, high blood pressure, obesity and heart disease,” Segal said.
Take a break each day to walk. Make sure you exercise to increase your heart rate.
5. Limit consumption of foods with sodium
High sodium foods such as canned soup, vegetable juices and others can cause high blood pressure. Avoid consuming processed foods. That way, you can avoid consuming excessive sodium and reduce your risk of stroke.
6. Quit smoking
Atherosclerosis is a plaque found in arteries caused by substances in cigarettes.
“The plaque will narrow the arteries so that the flow of oxygen to the body decreases, including to your heart,” said Segal.
A study in September 2017 from Neurology examined 3000 men and women after experiencing a stroke. The results found that quitting smoking reduced the risk of getting a stroke again compared to continuing to smoke.