Lifestyle changes can also help prevent a stroke. These include:
- Eating a healthy diet low in sodium (salt) and saturated and trans-fat. Include at least five servings of fruits and vegetables daily.
- Trying to keep a healthy weight. If you are overweight, ask us for help to lose weight.
- Staying fit and exercising regularly.
- Learning ways to manage stress and relax. Take up a hobby, listen to music, watch movies or take walks. Try deep breathing exercises when you feel stressed.
- Quitting smoking, talk with your doctor about the best way to quit.
- Limiting alcohol use.
- Stopping illegal drug use. If you need help, ask us about addiction services.
Talking with your doctor to decide if the benefits of taking a daily aspirin outweigh the risks.
Following a diet plan that is rich in fruits, vegetables, whole grains and lean meats, like the Mediterranean diet, can help you:
- Lose excess weight
- Lower elevated blood pressure
- Reduce cholesterol level
Make your meals more Mediterranean-like by:
- Increasing the number of fruits and vegetables you eat as snacks, desserts and meals
- Changing the way you think about meat. Eat red meat only occasionally. Have smaller portions, similar to the size of a deck of cards, when eating chicken or lean meat as a main course.
- Consuming low-fat dairy products. Eat Greek or plain yogurt, low-fat milk and smaller amounts of various cheeses.
- Eat fish and seafood at least twice a week. Fish such as tuna, trout, salmon, herring and sardines are rich in heart-healthy omega-3 fatty acids. They’re good for brain and heart health. Avoid breaded and deep-fried fish.
- Fix a vegetarian meal one night a week. Build these meals around beans, legumes, whole grains and vegetables. When one night feels comfortable, try two nights per week.
- Use good fats. Replace butter with healthier oils. Include sources of healthy fats in daily meals like olive or canola oil, nuts, peanuts, sunflower seeds, nut butters and avocados.
- Choose whole grains. Include whole grain breads, pasta, brown rice and other grains like bulgur. Whole grains are rich in many important nutrients, and extra fiber may make you more satisfied.
- Limit sweets and desserts. Have fruit with meals and snacks in place of sweets. Save special treats for celebrations.
- Use herbs and spices instead of salt to flavor foods.
Recent studies have shown that the Mediterranean way of life is key to good health. It includes daily exercise, not smoking, limited alcohol, and a healthy weight. It is just as important as diet.
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