Small lifestyle changes can reduce the threat of another stroke. Changing your habits is not always easy. Your healthcare team can tell you which risk factors to focus on first and which goals seem realistic to you.
Don’t try to variation all of your habits overnight. Start with a relatively simple change, then use that first hit as a stepping stone.
Sometimes even small changes to your diet can have a hugely beneficial effect on your health. Balanced meals and healthy snacks help you:
- increase your consumption of healthy foods;
- reduce your weight;
- prevent hypertension;
- control your blood sugar level;
- lower your cholesterol level;
- increase your energy level.
All of these factors reduce the threat of having a stroke. If you need help adopting a healthy lifestyle, consult a dietitian-nutritionist. The following tips will help you eat healthily.
Also read: Hydration And Sports Performance, Drink To Recover Lost Fluids.
Eat more fruits and vegetables.
Vegetables and fruits are rich in vitamins, minerals, and fiber. They are also little in calories, fat, and sodium (salt). They help lower cholesterol levels, prevent high blood pressure, and maintain a healthy weight.
Choose foods high in fiber.
The biggest sources of fiber are vegetables, fruits, whole grains, and legumes like lentils. Eating fiber helps you lower cholesterol, prevent high blood pressure, and maintain a healthy weight.
Eat less salt
Reducing your sodium (salt) intake lowers your blood pressure and reduces your risk of heart disease and stroke by about a third. Most of the salt you eat originates from packaged foods and restaurant meals. Here are some tips to help you reduce your salt intake.
- Foods that contain
- less than 200 mg of
- sodium per serving.
- Read sodium labels
- Condiments other than salt and soy sauce to improve
the taste of your dishes.
Instead, use garlic, lemon juice, or herbs;
- Nuts without salt, which are better
- healthy snacks than other snacks;
- Low salt recipes (140 mg per serving) when cooking.
- Avoid or consume in moderation:
- packaged as canned soups, bacon, pickles, and cold cuts; Processed foods and
- Ready to go food;
- Salty snacks such as
Choose the right fats.
Not all fats are the same. Saturated fats and trans fats increase the cholesterol stages. Other types of fats or oils, called unsaturated fats, help prevent plaque from forming on the inner wall of blood vessels.
- Lean meat and lots of fish;
- Low-fat dairy products;
- Unsaturated fats, such as olive, soy, canola, and peanut oil;
- Foods that contain less than three grams of total fat and less than two grams of saturated fat per serving.
Read the labels to verify the amount of these
two types of fats.
Avoid or consume in moderation:
- Food cooked in a deep fryer;
- foods that contain saturated and trans fats;
- Ghee (clarified butter) and butter.
Eat less added sugar.
The extra sugar provides energy in the form of calories but has no other nutritional benefits. When we don’t need these calories, we store them as fat. The recommendations for healthy eating do not say how much sugar to consume. However, you will maintain a healthy weight if you reduce your sugar intake.
- Water or unsweetened tea;
- Less sugary foods. Check the amount of sugar on the labels. One teaspoon is four grams of sugar.
Avoid or consume in moderation:
- Cakes and pastries;
- Sugary drinks,
including soft drinks
and fruit juice.
Eat reasonable portions
Measuring your portions is always a good idea, whether you’re at home or dining out.
- At home, use smaller plates, bowls, and cups than usual.
- Fill half your plate with vegetables (except potatoes). Fill a quarter of the bowl with whole grains like brown rice or whole-wheat pasta. The last quarter of the container is reserved for meats and alternatives, such as beans, tofu, or skim cheese.
- Avoid over-serving and refueling.
- In the restaurant, it is possible to order only one starter. Alternatively, you can also call a small portion or take the leftovers with you when you leave the restaurant.
Also read: Ten Tips For Asking For A Balanced Diet.