Today’s Solutions: January 18, 2022

Our small daily actions all contribute to our long term health and, when it comes to strokes, 80 percent are preventable, so lifestyle choices are especially important. High blood pressure and high cholesterol are both factors that contribute to stroke risk, so healthy habits can greatly reduce the risk of damaged arteries. Here are four small things you can do to help reduce the risk of stroke. 

  1. Cut down on stress. This one is no surprise. Stress drives up our blood pressure, causes inflammation, and deteriorates vascular function. A study found that working more than 10 hours a day for 50 days out of the year increased the risk of stroke by nearly 30 percent. If you’re looking for strategies to reduce daily stress, check out our article on practicing self-care.
  2. Snack on walnuts. Eating a 1 oz serving of this fatty nut once a week was found to reduce the risk of stroke by 17 percent. Walnuts are a great source of heart-healthy alpha-linolenic acid (ALA), a plant-based type of omega-3, which helps prevent plaque buildup, blood clots, and vascular weakening. 
  3. Get moving. Exercise is one of the most critical components of physical health. It’s associated with a reduced risk of nearly every type of disease. One study found that those who walk at a brisk pace (over 3.5 mph) each day have a 44 percent reduced likelihood of a stroke. So what are you waiting for? Get outside and move your body today!
  4. Eat plenty of potassium. Reducing sodium is often touted as a solution for preventing strokes, but getting plenty of potassium is important too. Potassium helps balance out the water-retention effects of sodium to reduce blood pressure. Strive to cut back on sodium to 2,300 mg/day (1,500 if you have hypertension) and aim to get 4,700 mg potassium. Don’t panic if you don’t like bananas, broccoli, spinach, sweet potatoes, and oranges are also high in potassium. 

Someone in the US suffers a stroke every 40 seconds, but lifestyle choices can greatly reduce the risk of this pervasive condition. Even if you’re not in a high-risk category, incorporating these easy healthy habits into your routine will benefit your vascular and overall health in the long run. 

Solutions News Source Print this article
More of Today's Solutions

California pledges to build the world’s largest wildlife crossing

California has a rich array of wildlife; from seals to cougars and bears there are a number of beautiful creatures to spot. Although, for centuries wolves have not been seen around the state they used to wander ... Read More

Jigsaw Puzzles: A Hobby That’s Great for Your Brain

With the winter season well underway, our summertime lockdown outside activities has briefly been put on pause. So, we thought we’d give our readers some inspiration for a hobby you can carry out all from ... Read More

Samaritans pilot a project aimed at suicide prevention in UK

UK-based suicide prevention charity Samaritans has teamed up with Anglia Ruskin University (ARU) in Cambridge to create the nation’s first digital-only suicide prevention support program. The idea behind offering digital-only support is to accommodate the ... Read More

Edible coating keeps fresh produce from quickly spoiling

Removing plastic packaging from fruit and vegetables in supermarkets can help reduce a significant amount of plastic waste. However, if you have a product that tends to spoil rapidly once ripe, such as a banana, ... Read More

Everything you need to know about California’s new composting law

Food waste is a huge problem to tackle, which is why we’ve shared numerous stories with tips on how you can help reduce your own personal food waste. To that end, we’ve suggested that people ... Read More

Stay-for-Free initiative for homeless in Osaka reaches 10,000-guest milestone

Over two decades ago in Osaka’s Nishinari Ward, a group of hostel owners and some others decided to start a “Stay-for-Free” volunteer movement to help the masses of homeless day laborers. Just last month, the ... Read More