HAVE A DRINK - BUT NOT TOO MUCH
Alcohol is a mixed bag when it comes to stroke.
Light to moderate drinking appears to have a beneficial effect in preventing atherosclerotic ischemic stroke.
However, drinking also appears to increase the risk of haemorrhagic stroke, particularly heavy drinking and binge drinking, which are unhealthy for a number of reasons.
If you have a family history of atherosclerosis, or you eat a high-fat, high-cholesterol diet, you may benefit from having an occasional drink, but no more than two per day.
But if you have any risk factors for haemorrhagic stroke or a family history of brain aneurysms, you may wish to avoid alcohol altogether.
CUT OUT COFFEE
Caffeine - in coffee, soft drinks and chocolate - causes a temporary increase in blood pressure.
Although there is more research to be done, temporary spikes in blood pressure may cause aneurysms and vascular malformations to rupture, resulting in haemorrhagic stroke. If you are prone to either of these conditions, cut back on your morning coffee, or drink decaf.
EXERCISE
Keeping active helps reduce the risk of numerous stroke factors.
It improves the health of the heart and blood vessels, reduces blood pressure, increases the level of good cholesterol and reduces stress.
Make sure you get at least 30 minutes of aerobic exercise - swimming, walking, running, dancing, tennis, cycling, golf, mountain climbing - at least three times a week.
LAUGH
Research shows that laughing increases blood flow to the brain, releases endorphins and decreases levels of stress hormones.
It relieves tension and increases our ability to think positively. This in turn can lead to lower blood pressure and an increase in white blood cell production, which increases immunity.
The benefits of laughter are being used in medicine, although not as widely as they might be. Some doctors schedule an hour of laugh therapy for their cancer patients on a daily basis. So let yourself laugh and look for humour around you.
GET SOME PET THERAPY
Like laughter, interacting with
Pets can lower
blood pressure
At the Mayo Clinic, pets are allowed to visit their owners when they are ill. Research has shown that people who live with animals often heal faster and have better overall outcomes when they are ill than people who live alone.
WHAT TO EAT
Diet can help prevent stroke in two ways.
It can prevent the development of such risk factors as atherosclerosis, hypertension, ischemic heart disease, diabetes mellitus and high cholesterol. It can also provide beneficial nutrients that can reduce the risk of other diseases.
The rules:
Carbohydrates need to be a mainstay of your diet. Eat plenty of fruits, vegetables and grains.
Cut down on saturated fat and cholesterol. Saturated fat, which comes from meat, dairy products and eggs, is hard at room temperature.
It raises blood levels of bad cholesterol. Trans fatty acids, found in products that contain hydrogenated vegetable oil and margarine, act in a similar way.
Instead, eat more monounsaturated fats found in olive and canola oils.
Try to replace meat with meat substitutes such as quorn burgers, veggie hot dogs, meatless bacon and fish.
Eat plenty of citrus fruits and juices, green leafy vegetables and cruciferous vegetables such as broccoli and cauliflower.
Eat 25g of soy protein a day. It's low in fat and may lower your cholesterol levels. A good source is soy milk.
Eat more omega-3 fatty acids which may make blood less likely to clot and dampen the inflammatory response. Sources include cold-water fish such as mackerel, yolks of free-range chicken eggs and walnut oil.
Foods you can eat any time
Fruits: apples, apricots, bananas, blackberries, blueberries, cantaloupe melon, cherries, cranberries, currants, gooseberries, kiwi, lemons, limes, mangoes, oranges, pineapples, raspberries, strawberries.
Vegetables: artichokes, aubergine, green beans, broccoli, cabbage, carrots, cauliflower, celery, cucumber, garlic, kale, leeks, lettuce, mushrooms, onions, parsnips, peas, peppers, potatoes, spinach, sprouts, tomato, turnips.
Grains: whole-grain breads, bagels, breadsticks, oats, rye, wheat, barley, bulgur, millet, rice, pasta, corn tortillas, air-popped popcorn, fat-free crackers/biscuits.
Dairy: fat-free non-dairy desserts, skimmed milk, soy or rice milk, soy shakes, fat-free cheese substitutes.
General: beans, lentils, peas, soybean products, fat-free meat substitutes.
Foods to avoid
Fried vegetables, vegetables in full-fat cheese, cream sauce or butter, vegetables in margarine.
Cake, full-fat crisps, chow mein noodles, biscuits, croissants, doughnuts, muffins, pies, stuffing.
Whole milk, whole or reduced-fat yoghurt, cheese, cream cheese, ice-cream, cream, soured cream.
Red meats and poultry.
Most margarines, full-fat salad dressings, oils with large amounts of saturated fat (coconut, palm, palm kernel), butter, lard, chocolate.
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