healthier lifestyle
Small changes in your lifestyle can lower your risk of having another stroke. Changing your habits is obviously not always easy. Your healthcare team can tell you which risk factors you should focus on first, and which goals seem realistic to you.
Don't try to change all of your habits overnight. Start with a relatively simple change, then use that first success as a stepping stone.
Eat a healthy diet
Sometimes even small changes in your diet can have a big beneficial effect on your health. Balanced meals and healthy snacks help you:
- increase your intake 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 lower your risk of stroke. If you need help adopting a healthy lifestyle, see a dietitian-nutritionist. The following tips will help you eat healthy.
Eat more fruits and vegetables
Vegetables and fruits are rich in vitamins, minerals and fiber. They are also low 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 best sources of fiber are vegetables, fruits, whole grains, and legumes like lentils. Eating fiber helps you lower your 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 approximately one-third. Most of the salt consumed comes from packaged foods and restaurant meals. Here are some tips to help you reduce your salt intake.
Favor:
| Avoid or consume in moderation:
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Choose the right fats
Not all fats are the same. Saturated fats and trans fats raise cholesterol levels. Other types of fat or oil, called unsaturated fats, help prevent plaque from forming on the inner lining of blood vessels.
Favor:
| Avoid or consume in moderation:
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Eat less added sugar
Added 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. Healthy eating recommendations do not say how much sugar you should eat. It is certain, however, that you will maintain a healthy weight if you reduce your sugar intake.
Favor:
| Avoid or consume in moderation:
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Eat reasonable portions
Measuring your portions is always a good idea whether you are at home or dining out.
- At home, use smaller plates, bowls and cups than usual.
- Fill half your plate with vegetables (excluding the potatoes). Fill a quarter of the plate with whole grains such as brown rice or whole grain pasta. The last quarter of the plate is reserved for meat and alternatives, such as beans, tofu or low-fat cheese.
- Avoid over-serving yourself and refueling.
- In the restaurant, it is possible to order one appetizer only. Alternatively, you can also request a small portion or take the leftovers with you when you leave the restaurant.
Discover The 7 Keys To Living a More Fulfilling, Healthy and Wealthy Life! You'll Find Out How To Finally Get Ahead And Attract Anything You Want In Life!
This world is toxic and it is sick. Many hate watching the news, reading the newspaper or even interacting with my neighbors. You don’t want to appear antisocial. You genuinely love people. But this world has made us cold and cruel.
The result is a society of unhappy people. Well over 50% of all marriages end in divorce. Well over 50% of all young adults do not even believe in marriage. We need to get back to the days where it was easy to talk to strangers and it was unnatural not to be polite.
Back to the days where people actually believed in love and looked out for their neighbors. We need to start loving ourselves again. We each need to be the change we wish to see in the world. We need to heal ourselves and start loving ourselves again.
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