How can I make my lifestyle healthier?

You can do plenty to make your heart and blood vessels healthy, even if you’ve had a stroke. A healthy lifestyle plays a big part in decreasing your risk for disability and death from stroke and heart attack. Here are the steps to take:

• Don’t smoke.
• Improve your eating habits.
• Be physically active.
• Take your medicine as directed.
• Get your blood pressure checked and manage it if it’s high.
• Reach and maintain a healthy weight.
• Decrease your stress level.
• Seek emotional support when it’s needed.
• Have regular medical checkups.

How do I stop smoking?

• Make a decision to quit — and commit to stick to it.
• Ask your healthcare professional for information and programs that may help.
• Fight the urge to smoke by going to smoke-free facilities. Avoid staying around people who smoke.
• Keep busy doing things that make it hard to smoke, like working in the yard.
• Remind yourself that smoking causes many diseases, can harm others and is deadly.
• Ask your family and friends to support you.
   

How do I change my eating habits?

• Ask your doctor, nurse or a licensed nutritionist for help.
• Be aware of your special needs, especially if you have high blood pressure, high cholesterol or diabetes.
• Avoid foods like egg yolks, fatty meats, butter and cream, which are high in fat and cholesterol.
• Eat moderate amounts of food and cut down on saturated fat, sugar and salt.
• Bake, broil, roast and boil (don’t fry) foods.
• Avoid most “fast food” and read nutrition labels on packaged meals.
• Limit alcohol to one drink a day.
• Eat more fruit, vegetables, cereals, dried peas and beans, pasta, fish, poultry and lean meats.

What about physical activity?           

• Check with your doctor before you start.
• Start slowly and build up to at least 30 minutes of moderate physical activity a session five or more days a week.
• Try new types of physical activity for home activities — dancing, weight training, warm-water exercise, tai chi or specialized videotapes.
• Physical activity reduces your risk of heart attack and stroke and makes your heart stronger.
• It helps control your weight and blood pressure, helps you relax and can improve your mood.
• Look for even small chances to be more active. Take the stairs instead of an elevator and park farther from your destination.

How can I learn more?      

• Talk to your doctor, nurse or other healthcare professionals. Ask about other stroke topics. This is one of many Let’s Talk About Stroke fact sheets.
• For more information about stroke, or to get more fact sheets, call the American Stroke Association at 1-888-4-STROKE (1-888-478-7653) or visit us online at StrokeAssociation.org.
• If you or someone you know has had a stroke, call the American Stroke Association’s “Warmline” at 1-888-4-STROKE (1-888-478-7653) and:
  —Speak with other stroke survivors and caregivers trained to answer your questions and offer support.
  —Get information on stroke support groups in your area.
  —Sign up to get Stroke Connection, a free magazine for stroke survivors and caregivers.

Do you have questions for your doctor or nurse?

Take a few minutes to write your own questions for the next time you see your healthcare provider:

What is the most important change I can make?
What if I go back to bad habits?
What kind of physical activity can I do safely?