8 best natural ways to prevent stroke

A stroke happens when the blood supplied to your brain is cut off or interrupted, leading to your brain cells are lacked of oxygen. This can occur either due to a bleeding or blockage in and around your brain. Strokes cause the serious, long-term disability. However, do you know that 80 percent of strokes may be prevented? This may be achieved by controlling damaging factors, including high blood pressure, smoking, diabetes, high cholesterol, obesity, and heart disease. The following writing listed 8 best natural ways to prevent stroke effectively. If you have had a stroke, you should read the article to understand more.

Top 8 Ways To Prevent Stroke Effectively

1. Exercise

Regular exercise helps you keep fit and healthy. It also helps reduce your cholesterol level, regulate high blood pressure, prevent harmful clots, and control diabetes. According to the study in America, women who enjoyed physically active several times a week had reduced risks of stroke, blood clots, and heart disease than inactive women.

Actually, it is very fine for most people to get moderate-intensity aerobic activity at least 20 minutes every day. You can choose an activity that you enjoy such as brisk walking, swimming, dancing, cycling, or gardening. Furthermore, you can add more activities every day by parking your car far away from your office or using the stairs. You should refer your doctor’s advice to help you have a proper exercise plan that is safe for you.

2. Control High Blood Pressure

One of the main factors for strokes is high blood pressure. People often do not cure high blood pressure because it does not show any outward telltale symptoms. Controlling high blood pressure is one of the ways to prevent stroke. According to the American Heart Association, there are only 45 percent of people who have high blood pressure under control. The uncontrolled high blood pressure people are four times more to die from the stroke than the normal blood pressure ones. You can control your high blood pressure by getting regular checkups, taking medicine, making necessary lifestyle changes such as limiting salt intake to regulate your blood pressure.

3. Diet

An unhealthy diet may increase your chances of getting a stroke because it will lead to a rise in your cholesterol levels and blood pressure. Therefore, a high-fiber, low-fat diet including vegetables, whole grains, and fresh fruit is usually recommended. In addition, ensuring a balance in the diet is important. You should not eat single food too much – especially foods that are fast foods and high in salt. Besides, you also should limit eating salt no more than 0.2oz (6g) per day because eating too much salt will raise your blood pressure. One teaspoonful is about six grams salt.

4. Manage Diabetes

According to several studies, people with diabetes are easy to get strokes. Diabetes is a reason leading to ischemic strokes. In fact, the high glucose levels in the blood can destroy the arteries and raise the growth of fatty deposits, thus blocking blood vessels. If this occurs to an artery regarding to the brain, it will cause a stroke.

To prevent a stroke, it is compulsory to control the sugar levels in your blood, eat heart-healthy foods, and combine at least 20 minutes of physical activity per day.

5. Improve Cholesterol Levels

Another risk factor for a stroke is high cholesterol because it can interrupt normal blood flow to your brain. It also increases the risk for heart disease.

You should improve your cholesterol levels every day by combining fewer meats and more plant-based foods and fiber-rich in your diet. Furthermore, broil, grill, steam or bake your food, frying instead and reduce saturated fats. Of course, a more active lifestyle will also help prevent strokes.

6. Drink Moderately

Experts are not yet clear on why alcohol increases blood pressure and raises stroke risk. According to a research at the University of Cincinnati, however, has found that drinking more than two drinks per day is linked to subarachnoid hemorrhage that is a specially deadly type of strokes resulted from the breakout of one blood vessel on the brain surface; it tends to strike premenopausal women. According to Tulane University researchers, furthermore, the risk of getting ischemic stroke increases due to the greater alcohol intake.

7. Watch Out Your Weight And Waist

A Northern Manhattan Stroke study shows that abdominal obesity is a strong, independent risk factor to get ischemic strokes and it has a greater effect on younger people.

Abdominal obesity raises production of low-density lipoproteins that can be added into the blood vessel walls, increasing your risk of strokes,heart disease and colon cancer. In general, a waist-to-hip ratio of more than 1.0 in men and 0.85 in women makes you get diseases at a greater risk.

In addition, the excess weight causes an extra burden on the circulatory system. You are easy to get high blood pressure. Heart disease and type 2 diabetes are main risk factors for strokes.

Take ways to keep a healthy weight loss products and decrease your waist-to-hip circumference ratio. Moreover, directly clear soft drinks. According to the American research, soft drink intake can raise the danger of ischemic strokes, particularly for women. Getting even 22 pounds after the age of 18 is associated with raised risk of stroke.

8. Quit Smoking And Drinking Alcohol

Ways to prevent stroke is quitting smoking and limiting drinking alcohol. Unlikely non-smokers, smokers are twice more possible to get an ischemic stroke that is caused by a blocking or narrowing of blood vessels to the brain. According to a study of women at the ages of 15 to 49, there is a dose-response relation between the current amount of cigarettes smoked a day and ischemic stroke danger. Or, stroke danger is equal to how much an individual smokes. Try to give up smoking, and find professional help if needed. Thus, it will also promote your overall health and cut down on the risk of many serious conditions. Furthermore, limit drinking alcohol because heavy drinking raises the risk of strokes. Women should not take more than 2 to 3 units per day. Men should not take more than 3 to 4 units per day.