Preventive Care and Lifestyle Choices for High Blood Pressure and Stroke Prevention

Prioritizing preventive care and lifestyle choices for conditions like high blood pressure and stroke is important for pursuing a life well-lived. A stroke occurs when blood flow to the brain is disrupted. High blood pressure, or hypertension, can strain the heart and blood vessels over time, leading to various complications and can contribute to cardiovascular disease. Taking charge of your care and making healthy lifestyle choices can significantly help your cardiovascular health journey.

Be proactive about your care

Staying on top of your health means prioritizing regular screenings to detect potential issues early. Proactive steps like scheduling routine checkups, taking blood pressure measurements, cholesterol tests, or screenings, play a crucial role in promoting your well-being. If you’re unsure whether you’re due for a checkup or a doctor’s visit, you should check your Quartz MyChart or talk to your doctor. You can also visit our Annual Wellness Guidelines page to read more about different preventive care steps you can take to promote your health and well-being. 

Embrace lifestyle choices that support your life well-lived

Several lifestyle choices can reduce the risk of stroke and high blood pressure:

  1. Brighten up your plate: Aim for 5-7 servings of fruit and vegetables every day. Choose fruits and vegetables with dark colors like berries, leafy greens, red grapes, tomatoes, or peppers which are loaded with antioxidants.
  2. Choose healthy fats: Fats that are liquid at room temperature like canola or olive oils as well as fish oil support heart health. Aim for 2 servings of fish each week.
  3. Fit in more fiber: Most people need 25-35g of fiber from fruit, vegetables or whole grains every day. This can support both digestive and heart health.
  4. Engage in regular physical activity: Aim for at least 150 minutes of moderate-intensity exercise per week. This can look like walking, dancing, or biking for 30 minutes per day, 5 days each week.
  5. Find stress management techniques that work for you: Chronic stress can contribute to high blood pressure and increase the risk of stroke. Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga, or engaging in hobbies and activities that promote relaxation. Explore Quartz mental well-being programs with AbleTo for 24/7 access to digital self-care tools, plus the option to schedule one-on-one coaching or therapy within five business days.
  6. Limit alcohol and avoid tobacco: Alcohol in excess – more than 1 drink per day for women and more than 2 drinks per day for men – can affect your blood pressure. Smoking can damage your blood vessels and increase your risk of a stroke. Enjoy alcohol in moderation and avoid tobacco products to support heart health.

Taking proactive steps is very important for your well-being. By making informed lifestyle choices, prioritizing preventive care, and embracing healthy habits, you support heart health and continue your path toward a life well-lived.

If you notice any changes in your health or have concerns, don’t hesitate to reach out and discuss them with your doctor. Your health care team is there to support you, provide guidance, and address any health-related questions or worries you may have. You can also visit our Annual Wellness Guidelines to help you stay on top of your preventive care.

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