Nutrition and fitness after a stroke.

Load up on fruits and vegetables. Not only are they colorful and delicious, they’re also full of heart-healthy antioxidants. and satiating fiber.

Fresh, frozen, and canned forms are fine. Just make sure that canned fruit doesn’t contain added sugar, like syrup or fruit juice.

Get your protein from legumes, nuts, seafood, and skinless lean meats. Smart choices include beans, white-meat chicken, and fish. Try to eat seafood rich in omega-3 fatty acids, like salmon, at least twice a week.

If you crave red meat, eat it only occasionally and seek out the leanest cuts, like flank steak. 

Go for whole grains, like whole-wheat pasta, bread, and couscous. When buying bread, look for brands with low-sodium levels. 

Choose fat-free or 1% fat dairy products, like skim milk and fat-free yogurt. With yogurts, seek out products without added sugar. 

Cook with heart-healthy olive or avocado oil. These healthier oils can be used for steaming, baking or roasting, or air-frying. 

Limit your alcohol. We recommend no more than one alcoholic drink per day if you’re female or two if you’re male. Check with your doctor first. Depending on your medication and health conditions, you may want to avoid alcohol entirely.

Avoid lots of sodium and added sugar. They can hinder your recovery. To lower your blood pressure, consume less than 2,300 milligrams of sodium each day — sticking to 1,500 milligrams daily is even better.

Read nutrition labels and try to avoid buying foods with high levels of sodium and added sugar. Keep in mind that many companies sneak lots of salt and sugar into foods you wouldn’t expect, like tomato sauce and salad dressing. 

Try to limit saturated fat, trans fat, and cholesterol. Large amounts can damage your heart, veins, and arteries. 

• Saturated fat is found in 2% or full-fat dairy products, skin-on poultry, lamb, pork, beef, egg yolks, cheese, butter and coconuts. If your doctor suggested that you lower your blood cholesterol, cut your saturated fat down to no more than 5 to 6 percent of your total calories.
• Trans fats are also known as partially hydrogenated vegetable oils. They are found in processed foods, like vegetable shortening, margarine, fried foods, and packaged baked goods. Always read products' nutritional information, and avoid items that contain hydrogenated oil.
• Cholesterol is found in meat, poultry and dairy products.

Aerobic exercise works your body and your heart. 

Aerobic activities include:

• Walking
• Swimming
• Water aerobics
• Tennis
• Gardening
• Dancing

Strength training and resistance training builds muscle and relieves pressure on your arteries.

Activities include:

• Lifting light weights
• Body weight exercises such as leg and arm lifts or planks
• Using resistance bands as part of your physical therapy

Flexibility and balance improves your mobility, especially after a stroke.

Flexibility and balance activities include:

• Yoga
• Tai chi
• Pilates