Stroke Awareness Month | PrimeCare Newsletter | Stress reducing tips in Novi

May is National Stroke Awarness Month

1. If you have difficulty swallowing:

After a stroke, some patients have difficulty swallowing. If you do, check with your doctor or dietitian to see if you need a special eating plan that changes the texture of foods. Following this plan will prevent food from getting in your windpipe. Tips to Control Blood Pressure:

Limit the sodium that you get from food and drinks.

Your doctor or dietitian can tell you the limit that is right for you.

In general, foods with more than 300 milligrams (mg) sodium per serving may not fit into your meal plan.

Do not salt food at the table. Use very little salt, if any when you cook.

Choose carefully when you eat away from home. Restaurant foods can be very high in sodium. Let the person taking your order know that you want low-salt or no salt choices. Many restaurants have special menus or will prepare food with less salt.

Eat plenty of fruits and vegetables that are high in potassium. Good fruit choices include bananas, apricots, oranges, cantaloupe, and apples.

High-potassium vegetables include, sweet potatoes, spinach, zucchini and tomatoes.

Have fat-free and low-fat dairy products. These will help you get the calcium and potassium that your body needs.

If you drink alcohol, limit the amount.

Women should drink no more than one drink per day.

Men should drink no more than two drinks per day.

One drink is 12 ounces (oz) of beer, 5oz of wine, or 1 1/2 oz of liquor.

Tips to Control Blood Cholesterol Levels

Eat very little saturated fat and trans fat. These types of fat can raise the low-density lipoprotein, or LDL (bad), cholesterol in your blood.

Saturated fat is found in foods from animals, such as fatty meats, whole milk, butter, cream, and other dairy foods made with whole milk. It is also in tropical oils (palm, palm kernel, and coconut).

Trans fat is found in all foods made with hydrogenated oils. It may be in fried foods, crackers, chips, and foods made with shortening or stick margarine.

Choose unsaturated fats (heart-healthy fats) such as soybean, canola, olive, or sunflower oil. Liquid or soft tub margarines are also fine.

Keep total amount of fat that you eat to less than 25% to 35% of the calories that you get from food and drinks.

Limit the cholesterol that you get from food to 200mg of cholesterol per day. Foods high in cholesterol include egg yolks, fatty meats, shrimp, and dairy foods.

Get 20 grams (g) to 30 g of fiber per day.

High-fiber foods include fruits, vegetables, and whole grains. Aim for 2 cups of fruit, 3 cups of vegetables, and 3 oz of whole grains per day.

Soluble fiber is especially good for you. You can get it from oatmeal, dried beans, and peas.

As you add fiber to your eating plan, you should also drink more water or other fluids. This will help your body process the fiber without discomfort.

Eat cold water, fatty fish (such as salmon, tuna, mackerel, and sardines) twice a week.

These fish provide omega-3 fats, which are heart-healthy. Be aware, however, that canned fish can be high in sodium. Choose fresh or frozen fish, or buy low-sodium canned types. Add ground flaxseed or flaxseed oil to food, or eat walnuts. These plant foods are also high in omega-3 fats.

After a stroke, some patients have difficulty swallowing. If you do, check with your doctor or dietitian to see if you need a special eating plan that changes the texture of foods. Following this plan will prevent food from getting in your windpipe.

Tips to Control Blood Pressure: