Exercise And Diet: Preventing Strokes, Saving Lives

Stroke is a leading cause of death and disability in the United States, but the good news is that many strokes can be prevented through healthy lifestyle changes. According to the Centers for Disease Control and Prevention (CDC), 8 in 10 strokes are preventable. So, can you prevent a stroke with exercise and diet? The answer is yes. Exercise and diet play a crucial role in reducing your risk of stroke by helping to control other risk factors such as high blood pressure, obesity, high cholesterol, and diabetes.

Regular exercise is essential for stroke prevention. It helps to lower blood pressure and reduce the risk of obesity, both of which are major risk factors for stroke. The American Heart Association (AHA) and American Stroke Association recommend that adults get at least 40 minutes of moderate to vigorous aerobic exercise 3 to 4 days a week. This can include activities such as walking, golfing, or playing tennis.

A healthy diet is also key to stroke prevention. Eating plenty of fruits and vegetables, reducing salt and sugar intake, and choosing lean proteins and healthy fats can help lower blood pressure and cholesterol levels, which are risk factors for stroke. The AHA recommends consuming no more than 2,300 milligrams of sodium per day and limiting added sugars to no more than 24 grams for women and 32 grams for men.

In addition to exercise and diet, other lifestyle changes such as quitting smoking and drinking alcohol in moderation can also reduce the risk of stroke. By making these healthy lifestyle choices, you can significantly lower your chances of having a stroke.

Reduce salt and sugar intake

Reducing salt and sugar intake is an important step in lowering your risk of stroke. Here are some ways you can achieve this:

Reduce Salt Intake

Salt, or sodium, is essential for regulating blood volume, blood pressure, osmotic equilibrium, and pH. However, excess salt intake leads to fluid retention and a subsequent rise in blood pressure, which is a major risk factor for stroke. Therefore, limiting salt in your diet can help lower blood pressure and reduce your risk of stroke.

The recommended daily intake of sodium is 1,500 milligrams, but this may vary based on individual needs and health conditions. To reduce salt intake, consider the following:

• Read Nutrition Labels: Check the nutritional information on food packaging and choose options with lower sodium content.
• Avoid Processed and Packaged Foods: These often contain high levels of sodium, and their nutritional labelling can be unclear or misleading.
• Cook with Less Salt: When cooking, use less salt, and avoid adding extra salt at the table. Instead, use herbs and spices to enhance the flavour of your food.
• Gradual Reduction: If you're used to a high-salt diet, gradually reduce your salt intake over time. This will allow your taste buds to adjust, making it easier to stick to a low-salt diet.

Reduce Sugar Intake

Excessive sugar consumption can damage blood vessels and lead to inflammatory conditions, increasing the risk of stroke. To reduce your sugar intake:

• Limit Added Sugars: Avoid adding sugar to your food and drinks. Choose unsweetened options and check food labels to identify products with high added sugar content.
• Avoid Sugary Drinks: Sugary drinks, including soft drinks, cordials, fruit drinks, and sports drinks, are major sources of added sugar. Opt for water or unsweetened beverages instead.
• Gradual Reduction: As with salt, gradually reducing sugar intake will allow your taste buds to adjust, making it easier to maintain a low-sugar diet over time.

Additional Tips

• Choose Whole Foods: Opt for whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and low-fat dairy. These foods are naturally lower in salt and sugar.
• Cook at Home: Cooking your own meals gives you greater control over the ingredients used, including the amount of salt and sugar.
• Mediterranean Diet: Consider adopting a Mediterranean diet, which emphasizes healthy fats, legumes, whole grains, and nuts. This diet has been linked to a reduced risk of stroke.
• Herbs and Spices: Herbs like oregano, rosemary, thyme, and basil, as well as spices like cinnamon, turmeric, and ginger, can add flavour to your meals without the need for extra salt or sugar.

Remember, it's important to be kind to yourself when making dietary changes. Small, gradual changes are more sustainable and can lead to long-lasting, healthy habits that reduce your risk of stroke.

Eat more fruits and vegetables

Eating more fruits and vegetables is a great way to reduce your risk of stroke. They are naturally low in fat and calories, but rich in fibre, which helps you feel full. They are also loaded with nutrients like potassium, fibre, folate, vitamin A and vitamin C.

Fruits and vegetables are an important part of a healthy diet, which can go a long way toward lowering blood pressure, a major risk factor for stroke. Eating more fruits and vegetables can also help you maintain a healthy weight, which is important because being overweight or obese can drive up blood pressure and increase your risk of stroke.

The American Heart Association recommends eating 4 to 5 cups of fruits and vegetables every day to help prevent a stroke. Try to include a variety of fruits and vegetables in your diet, such as:

• Potatoes
• Bananas
• Tomatoes
• Prunes
• Melons
• Soybeans
• Spinach
• Citrus fruits like oranges
• Kiwis
• Mangoes
• Apples
• Yams
• Carrots

In addition to their stroke-preventing benefits, eating more fruits and vegetables can also improve your overall health and well-being. They are a good source of essential vitamins, minerals and antioxidants, which can help reduce inflammation and improve cardiovascular health.

Exercise regularly

Exercise is a great way to reduce your risk of stroke. Not getting enough exercise is associated with a wide range of health problems, including stroke. The American Heart Association (AHA) and American Stroke Association recommend that healthy adults get at least 40 minutes of moderate to vigorous aerobic exercise 3 to 4 days a week. This should be enough to get your heart rate elevated and make you breathe harder.

If you're not used to exercising, start small and gradually increase the intensity and duration of your workouts. Walking, golfing, or playing tennis are all great ways to get moving. You can also try to incorporate activity into your daily routine, such as taking the stairs instead of the elevator or going for a walk after breakfast. Aim for at least 30 minutes of activity per day, and more if possible.

If you're not sure where to start, consider joining a fitness club or finding a workout buddy to help keep you motivated. It's also important to consult with your doctor before starting any new exercise routine, especially if you have any health concerns or conditions. They can help you create a safe and effective exercise plan that's tailored to your needs.

In addition to reducing your risk of stroke, regular exercise offers a multitude of health benefits. It can help lower blood pressure, contribute to weight loss, improve cardiovascular health, and enhance your overall well-being. Exercise is a key component of a healthy lifestyle and can have a positive impact on your physical and mental health.

Remember, it's never too late to start exercising and improve your health. Start small and gradually increase the intensity and duration of your workouts. Consistency is key, so make sure to incorporate exercise into your routine and stick with it. Always listen to your body and consult your doctor if you have any concerns or questions.

Manage high blood pressure

High blood pressure is a major risk factor for strokes, so it is important to manage it. The first step is to have your blood pressure checked regularly, as high blood pressure usually has no symptoms. You can do this at home, at a doctor's office, or at a pharmacy.

If you have high blood pressure, you can make some lifestyle changes to help manage it. Firstly, reduce the salt in your diet. Salt is a major contributor to salt intake, but the majority of salt in the diet comes from processed and packaged foods, such as breads, meats, sandwiches, and soups. Reducing salt and increasing your intake of potassium-rich foods can help to lower blood pressure. Aim to eat 4 to 5 cups of fruits and vegetables every day, as well as whole grains, low-fat dairy, and fish two to three times a week.

In addition to a healthy diet, regular exercise can help to lower blood pressure. The American Heart Association and American Stroke Association recommend getting at least 40 minutes of moderate to vigorous aerobic exercise three to four days a week. Walking is a great form of exercise, and just 20 to 30 minutes a day can help to lower blood pressure.

If lifestyle changes are not enough to manage your blood pressure, your doctor may prescribe medication or suggest further steps to take.

Reduce high cholesterol

Exercise is a great way to lower high cholesterol. Swimming, jogging, walking, cycling, weight training, and yoga are all effective exercises for reducing high LDL cholesterol levels. Aim for at least 30 minutes of moderate-intensity exercise per day, with resistance training twice a week.

In addition to exercise, a healthy diet can help lower high cholesterol. Eating foods low in saturated fats, trans fat, and cholesterol and high in fiber can help prevent high cholesterol. A diet that emphasizes fruits, vegetables, whole grains, and lean meats is recommended.

Cholesterol-lowering drugs, such as statins, may also be prescribed by a doctor to help reduce the risk of clogged arteries.

By combining exercise, a healthy diet, and medication (if necessary), you can effectively reduce high cholesterol and lower your risk of stroke.

• Incorporate regular aerobic exercise into your routine: Aim for at least 30 minutes of structured exercise per day, such as walking, jogging, cycling, or swimming.
• Include resistance training in your workout regimen: Try weight training or bodyweight exercises like yoga at least twice a week.
• Adopt a healthy diet: Emphasize fruits, vegetables, whole grains, and lean meats. Reduce saturated fats, trans fat, and cholesterol in your diet.
• Consider cholesterol-lowering medications: Consult your doctor to discuss whether statins or other medications are appropriate for you.
• Make lifestyle changes: In addition to diet and exercise, quitting smoking and reducing alcohol consumption can also help lower cholesterol.

Frequently asked questions