5 ADVISES TO PROTECT YOUR HEART !
5 ADVISES TO PROTECT YOUR HEART !
Do you have high blood pressure, cholesterol, diabetes, migraines or a few extra pounds? You may be at risk for stroke! OLIVIE explains you how to protect you especially when you doe not resist certain temptations!
Stroke: Watch out for overweight!
A study published in 2002 showed that a body mass index greater than 30 doubles the risk of having a stroke. "Obesity favors cardiovascular diseases and therefore stroke," confirms Professor Jean-Philippe Neau, head of the neurology department of the University Hospital of Poitiers in France. More recently, it has been discovered that the distribution of fat alone is a warning sign: when it is rather localized in the belly, it is more dangerous than when it is distributed throughout the body.
In practice. The waist circumference on the hip is better to be less than 0.95 in men and 0.80 in women.
Stroke: Lower your blood pressure!
"High blood pressure is one of the two most important risk factors when it comes to stroke," says Professor Jean-Philippe Neau. "It is therefore best to stay below the values of 140 mm for the systolic pressure and 90 mm for the diastolic pressure.When one is diabetic, it is even recommended to go below the numbers 130 and 80."
In practice: Have your blood pressure checked regularly. High blood pressure often goes unnoticed as it does not cause symptoms. Also, avoid eating too much salt.
Stroke: Stop cholesterol, diabetes and triglycerides!
"The second major risk of stroke is the poor condition of the blood vessels," says Professor Jean-Philippe Neau, head of the neurology department of CHU Poitiers. "Any enemy of the cardiovascular system is potentially dangerous in terms of stroke, so cholesterol and diabetes are particularly important to watch." Diabetes which weakens the vessels multiplies the risk by 2. The excess of cholesterol and triglycerides which promotes the formation of clots multiplies it by 1.3!
In practice: Blood tests performed once a year help reduce these risk factors. The first steps to take are often dietary (eat more balanced).
Stroke: Crunch fruits and vegetables
"Of course, we must know the risk factors, but it is also important to promote the protective factors, including the fiber and vitamins contained in fruits and vegetables," says Pr Jean-Philippe Neau , head of the neurology department of CHU Poitiers.
In practice: focus on nutrients, particularly in some studies: vitamin C in citrus fruits, red berries and green leafy vegetables, and potassium found in pulses (beans, lentils), potatoes, chocolate and some fish (cod, halibut, tuna and salmon).
Against Stroke: Walk!
"Physical activity activates the myocardium and therefore tones the cardiovascular system, it also helps to balance its weight, so it's a great way to prevent stroke," says Professor Jean-Philippe Neau, head of the neurology department at Poitiers University Hospital in France.
In practice. If you are not sporty and the water in the pool seems decidedly too cold and too bleached, put on good shoes and go for a walk: 30 minutes of daily walk are a sort of universal panacea against all the evils of our civilization (fat and sugar in particular).
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Two tablespoons are recommended daily. You can mix them with your fruit juice or take them with bread dipping.
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