Healthy eating

Healthy eating is essential for a healthy heart and bloodstream

Snack on fruit and vegetables
Don’t fill up on junk food. Instead, eat as much fresh fruit, vegetables, and dried fruit as you like.

You should aim for at least five portions of fruit and vegetables each day. A portion is about 80 grams (3 ounces) – for example, an apple, an orange or a glass of orange juice, a large carrot, two broccoli florets, a handful of grapes or three tablespoons of peas.

Choose low-fat proteins
Don’t eat too much red meat – choose fish, poultry (with the skin removed), game or vegetarian alternatives instead. Most red meat is high in saturated fat which contributes to the arteries furring up.

Reduce your salt
Salt raises blood pressure. Don’t add salt to your food and avoid processed foods which contain a lot of salt.



 


Eat more fibre
Foods high in fibre help control blood fat levels. Try whole-grain cereals, porridge, brown rice, wholewheat bread and pasta, and grains such as couscous.

Limit the amount of fat you eat
You need some fat in your diet, but too much can clog up your arteries and add to weight problems. Try to limit the amount you use and stick to vegetable, seed and nut oils rather than margarine and butter.

Watch your weight
Being overweight is a risk factor for high blood pressure, heart disease and diabetes, all of which increase your risk of a stroke. A healthy diet and regular exercise will help control your weight.

Links
Audio - Lifestyle changes (3523 kb)
Why a stroke happens
Smoking
Drinking alcohol
Exercise
Steps to reduce your risk
What you can't change
Stopping stroke happening again