How to Avoid Stroke With Preventive Lifestyle.

Cycling is a good, low impact exercise.
Cycling is a good, low impact exercise. | Source

Don't Smoke.

Cigarettes and other tobacco containing products are proven to increase the risk of stroke. The sooner a person stop smoking the better, as a study says that after 2 until 5 years quit smoking a person has lower tendency to get stroke than a persistent smoker.

Fruits are good sources of potassium.
Fruits are good sources of potassium. | Source

You are what you eat.

1. Eat Enough Fruits and Vegetables Every Day :

Fruits and vegetables are rich of potassium, a substance which is needed in heart attack and stroke prevention. World Health Organization (WHO) recommends us to consume 5 servings (an amount equals 400-500 grams) of fruits and vegetables a day.

Daily consumption of potassium-rich food, according to research, may lessen up to 40% of the risk of stroke, Foods known with their high potassium are green vegetables, banana, potato, soy beans, apricot, papaya, melon, mango, avocado, carrots, tomato, salmon, tuna, peanut.

The function of potassium is to improve blood streams in blood vessels preventing clogs which cause stroke.

2. Eat Healthy Food :

Foods which contain low fat, saturated fat and cholesterol are good and eating various orange-colored fruits and green vegetables are very recommendable for stroke prevention.

3. Avoid Salt and Salty Foods :

Avoid food which contains too much salt. Some foods like preserved food (salty fish, pickles), fast food, instant foods, instant noodles, etc, contain a lot of salt.

If you think you have to add salt to your food, try not to use it more than 1 teaspoon (around 5 grams) a day.

Vegetables and fruits are good sources of fibers.
Vegetables and fruits are good sources of fibers. | Source

4. Eat More Fiber.

Fiber is good for stroke prevention. Besides in fruits and vegetables, fiber is also contained a lot in beans, peas, and oats.

5. Decrease fat in your body :

Eat less fat and should not be more than 25% of your daily calorie intake. High fat consumption will contribute to arteriosclerosis (the thickening and becoming inelastic of blood vessels) and stroke.

Be Active, Exercise Regularly.

We mostly understand the importance of exercise but often underestimate it. Health experts agree that exercise benefits us for :

- Lowering blood sugar, blood pressure, and blood fats.

- Strengthening heart to be able to optimally pump blood to all parts of the body.

- Burning  fat and reduce body weight since over weight makes the body prone to high blood  pressure, arteriosclerosis, heart disease, and diabetics.

- Increasing oxygen level in blood.

- Reducing stress and other psychological burdens which indirectly worsen people with stroke risk.

Beware of salty-high-colesterol foods.
Beware of salty-high-colesterol foods. | Source

Maintain Your Ideal Weight.

You can measure your ideal weight using the Body Mass Index (BMI) .

BMI = Body Weight in Kilograms ÷ Body Height in Meter squared.

For example, if your weight is 70 Kg and your height's 1.75 m, so your BMI is 70 kg/3.0625 m² = 22.86kg/m² which is considered ideal.

We should maintain our body in the range of ideal BMI around 18.5 - 24.9 kg/m².

One's BMI which is above :

25 kg/m² is considered overweight.

30 kg/m² is considered obese (WHO).

Have Medical Check up.

Medical Check up is important for minimally two important reasons :

First to get  information about your blood pressure and the only way to know your blood pressure is by having it checked.

Immediately see the doctor to get needed treatment if the pressure shows higher than normal. High blood pressure which gets the right medical treatment will reduce it to become stroke or heart attack.

Second to know your blood vessels condition and the blood flows inside them. Have your artery  around your neck checked to find pinging sounds which indicate blood clot caused by arteriosclerosis.

More by this Author

  • Malang, A Must-Visit City in East Java.
    19

    Malang, as the second largest city in East Java (after Surabaya, the capital city), has a lot of potentials and attractions. When people visit the city they'll be served, not only with nature and physical attractions...

  • Unique Facts and Benefits of Durian.
    28

    Not all people like durian but after reading this hub I hope they change their minds. Yes, beyond its strong smell, durian has other benefits for human, not to mention its great taste. You can make good use of all parts...

  • How to Make Your Laundry Smell Good
    16

    Nice smell laundry will boost our confidence and makes the wearer more spirited. Here are some tips how to make laundry clean, smells great in practical, economical, and environmentally friendly ways.


Comments 13 comments

Peggy W profile image

Peggy W 5 years ago from Houston, Texas

Very good advice to follow. Rating this useful and up.


prasetio30 profile image

prasetio30 5 years ago from malang-indonesia

You have valuable information to avoid stroke. We have to care with this. Prevent is much better than healing, right. I have to grateful that I am not smoke at all. But I have to keep my stamina by doing jog three times in a week. I thought we all glad to follow your tips. Vote up. Take care!

Prasetio


mulberry1 profile image

mulberry1 5 years ago

Here in the US, our diets contain far too much fat and salt. At least a third of us are overweight and the risk of stroke is great. This is good information and hopefully people will take your advice!


agusfanani profile image

agusfanani 5 years ago from Indonesia Author

@Peggy W: Thank you very much for your appreciation. I hope that you're always in good health.


agusfanani profile image

agusfanani 5 years ago from Indonesia Author

@Prasetio30 : You're right, I have proven myself that eating fruits and vegetables is the effective way in staying healthy, besides exercise. Thank you very much for reading this hub Prasetio.

@mulberry1 : I think unhealthy eating practice is found anywhere. In here we also have to be careful with a lot of junk food, preservatives, etc. Thank you for reading this hub. I'm glad that this hub is useful for you.


Research Analyst profile image

Research Analyst 5 years ago

good tips and can be very useful for those who want to do preventive medicine and save on a costly medical bills.


agusfanani profile image

agusfanani 5 years ago from Indonesia Author

You're right, it's much cheaper to have preventive treatment than medication, not to mention the side effects when we use chemical-based medicines. Thank you very much for your visit.


nomoretrucks profile image

nomoretrucks 5 years ago from scotland

agusfanani, this hub is a beauty. I m going to keep reminding myself to read it. Here in the UK folk eat way too much rubbish and processed food because its far too convenient. When i got for rides to Europe i notice a lot more overweight folk after i get home. peace.


agusfanani profile image

agusfanani 5 years ago from Indonesia Author

@nomoretrucks : Lack of knowledge, and practicality reason, has made eating junk food become a trend anywhere in the world, including in my country. I hope this hub can share about the importance of healthy lifestyle. Thank you very much for your kind comments.


Balinese profile image

Balinese 5 years ago from Ireland

good stuff agusfanani

and im your fan now


agusfanani profile image

agusfanani 5 years ago from Indonesia Author

@Balinese: thank you very much for stopping by and becoming my fan too. I'll do the same to you and your hubs.


Happyboomernurse profile image

Happyboomernurse 5 years ago from South Carolina

Well written, informative hub about an important health issue and ways to decrease one's chances of having a stroke.


agusfanani profile image

agusfanani 4 years ago from Indonesia Author

Thank you for writing nice comments for this hub.

    Sign in or sign up and post using a HubPages Network account.

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    Click to Rate This Article
    working