8 Tips To Lower The Risk Of Heart Attack Or Stroke

Sometimes just small tweaks to your lifestyle can be a huge help. Try this step-by-step approach:

  1. Exercise a Little Each Day

Aim for 30 minutes of exercise that gets your heart pumping at least 5 days a week. Brisk walking or swimming are some good examples of great exercises that are also gentle on your body! On the other 2 days, do strength training, such as lifting weights.

  1. Set a Reasonable Goal for Weight Loss

You don’t have to be unrealistically skinny in order to avoid a heart attack or stroke. If you’re overweight or obese, losing up to 5% to 10% of your body weight will improve your cholesterol numbers and lower your blood pressure and blood sugar levels.

  1. Take Your Heart Medicine

It sounds like a no-brainer, but don’t skip your medication! A lot of people don’t obey the instructions from their doctors on how to take their medication, which interferes with how well it is supposed to work. Discover what keeps you from taking your medicine — such as side effects, cost, or forgetfulness – and ask your doctor for help.

  1. Eat Well

If you stick to a healthy diet, you could lower your odds of getting heart disease by up to 25%! Fill your plate with different kinds of fruits, veggies, whole grains, fish, and lean meats. Stay away from processed or prepared foods that often are high in salt and filled with preservatives.

  1. Drink Some Alcohol, But Not Much

If you drink,  use caution. Too much alcohol on a regular basis raises your risk of high blood pressure, heart attack, and stroke. To get the benefit without the risk, limit yourself to one drink a day if you’re a woman and two if you’re a man!

  1. Eat a Little Chocolate

Several studies show that people who eat chocolate more than once a week lower their risk of heart disease by almost 40% and stroke by about 30%. Go for dark chocolate, and make sure the ingredients are at least 70% cacao. It’s filled with nutrients that help protect your heart health! Of course, keep your portions small so you don’t gain weight and work your heart harder.

  1. Don’t Smoke

Smoking dramatically raises your risk of heart attacks and strokes, so talk to your doctor about how to quit. You’ll also be doing your friends and family a favor, since secondhand smoke can also lead to heart disease.

  1. Pay Attention to Your Symptoms

Don’t just hope they’ll go away. See your doctor if you feel anything unusual, like shortness of breath, changes in your heart rhythm, or extreme tiredness. Also watch for pain in your jaw or back, nausea or vomiting, sweating, or flu-like symptoms.

Currently, almost 50 million people suffer from some sort of heart condition. The skilled staff at Alma Health will provide you or your loved one with the proper care needed to live a safe and healthy life.

We provide case management to ensure our clients get the exact care they need including: nutrition and medication education, occupational and physical therapy, and many other services!

Contact us for a free in-home consultation!

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    [ID] => 549
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    [post_date] => 2016-05-27 15:51:58
    [post_date_gmt] => 2016-05-27 19:51:58
    [post_content] => 
Sometimes just small tweaks to your lifestyle can be a huge help. Try this step-by-step approach:



    
 	
  1.  Exercise a Little Each Day
    2. 


Aim for 30 minutes of exercise that gets your heart pumping at least 5 days a week. Brisk walking or swimming are some good examples of great exercises that are also gentle on your body! On the other 2 days, do strength training, such as lifting weights.

    
 	
  1.  Set a Reasonable Goal for Weight Loss
    2. 


You don't have to be unrealistically skinny in order to avoid a heart attack or stroke. If you're overweight or obese, losing up to 5% to 10% of your body weight will improve your cholesterol numbers and lower your blood pressure and blood sugar levels.

    
 	
  1.  Take Your Heart Medicine
    2. 


It sounds like a no-brainer, but don't skip your medication! A lot of people don't obey the instructions from their doctors on how to take their medication, which interferes with how well it is supposed to work. Discover what keeps you from taking your medicine -- such as side effects, cost, or forgetfulness – and ask your doctor for help.

    
 	
  1.  Eat Well
    2. 


If you stick to a healthy diet, you could lower your odds of getting heart disease by up to 25%! Fill your plate with different kinds of fruits, veggies, whole grains, fish, and lean meats. Stay away from processed or prepared foods that often are high in salt and filled with preservatives.

    
 	
  1.  Drink Some Alcohol, But Not Much
    2. 


If you drink,  use caution. Too much alcohol on a regular basis raises your risk of high blood pressure, heart attack, and stroke. To get the benefit without the risk, limit yourself to one drink a day if you're a woman and two if you're a man!

    
 	
  1.  Eat a Little Chocolate
    2. 


Several studies show that people who eat chocolate more than once a week lower their risk of heart disease by almost 40% and stroke by about 30%. Go for dark chocolate, and make sure the ingredients are at least 70% cacao. It's filled with nutrients that help protect your heart health! Of course, keep your portions small so you don't gain weight and work your heart harder.

    
 	
  1.  Don't Smoke
    2. 


Smoking dramatically raises your risk of heart attacks and strokes, so talk to your doctor about how to quit. You'll also be doing your friends and family a favor, since secondhand smoke can also lead to heart disease.

    
 	
  1.  Pay Attention to Your Symptoms
    2. 


Don't just hope they'll go away. See your doctor if you feel anything unusual, like shortness of breath, changes in your heart rhythm, or extreme tiredness. Also watch for pain in your jaw or back, nausea or vomiting, sweating, or flu-like symptoms.

Currently, almost 50 million people suffer from some sort of heart condition. The skilled staff at Alma Health will provide you or your loved one with the proper care needed to live a safe and healthy life.

We provide case management to ensure our clients get the exact care they need including: nutrition and medication education, occupational and physical therapy, and many other services!

Contact us for a free in-home consultation!
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