A healthy diet can reduce your risk for acquiring medical conditions such as hypertension (high blood pressure), diabetes, high lipid levels, coronary artery disease and obesity. All of these conditions can increase your chance of getting a stroke. Your age, sex, current weight, distribution of body fat, eating habits and fitness level also influence your risk.
Factors that tend to increase blood pressure
- Being overweight
- Lack of exercise
- Stress
- Smoking
- Low intake of some minerals, such as calcium and potassium
- High intake of sodium
To lower your risk of stroke, follow these guidelines:
- Eat a variety of foods.
- Maintain a healthy weight by balancing the calories you eat with physical activity.
- Choose more whole grains, vegetables and fruits.
- Choose foods low in fat, saturated fat and cholesterol.
- Choose foods with moderate amounts of added sugar.
- Choose foods with moderate amounts of salt and sodium.
- If you drink alcoholic beverages, do so in moderation.
Practical tips for getting started on a healthier diet and lifestyle:
- Be realistic: Make one or two small changes every month and stick to them.
- Be adventurous: Expand your tastes and try a greater variety of foods.
- Be flexible: Balance what you eat and your physical activity over several days.
- Be sensible: Enjoy all foods; just don't overdo it.
- Be active: Walk the dog; don't just watch the dog walk!
Seek assistance from a registered dietitian (R.D.) to help guide you in making these significant lifestyle changes toward healthier eating.
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