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How to Avoid Stroke With Preventive Lifestyle.

Updated on February 3, 2011
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.


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    • agusfanani profile image

      agusfanani 6 years ago from Indonesia

      Thank you for writing nice comments for this hub.

    • Happyboomernurse profile image

      Gail Sobotkin 6 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 6 years ago from Indonesia

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

    • Balinese profile image

      Balinese 7 years ago from Ireland

      good stuff agusfanani

      and im your fan now

    • agusfanani profile image

      agusfanani 7 years ago from Indonesia

      @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.

    • nomoretrucks profile image

      nomoretrucks 7 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 7 years ago from Indonesia

      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.

    • Research Analyst profile image

      Research Analyst 7 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 7 years ago from Indonesia

      @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.

    • agusfanani profile image

      agusfanani 7 years ago from Indonesia

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

    • mulberry1 profile image

      Christine Mulberry 7 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!

    • prasetio30 profile image

      prasetio30 7 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!


    • Peggy W profile image

      Peggy Woods 7 years ago from Houston, Texas

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