Protecting Yourself From Stroke: What You Need To Know

Strokes are a leading cause of death and long-term disability in adults. However, the majority of strokes are preventable. Up to 80% of strokes can be prevented through healthy lifestyle changes and working with health professionals to control risk factors. Here are some ways to lower your risk of stroke.

Lower blood pressure

High blood pressure is the biggest contributor to stroke risk in both men and women. It can double or even quadruple your chances of having a stroke. Therefore, lowering your blood pressure is a crucial step in reducing your risk of stroke.

High blood pressure usually has no symptoms, so it is important to get it checked regularly by a doctor or nurse. You can also check your blood pressure at home. If your blood pressure is high, talk to your doctor about how to lower it.

To lower your blood pressure, you should reduce the amount of salt in your diet. Aim for no more than 1,500 milligrams of salt per day (about half a teaspoon). You should also avoid high-cholesterol foods such as burgers, cheese, and ice cream. Instead, eat 4 to 5 cups of fruits and vegetables every day, along with whole grains and low-fat dairy. Getting regular physical activity can also help lower blood pressure. For adults, the surgeon general recommends at least 150 minutes of moderate-intensity aerobic activity per week.

If lifestyle changes are not enough to lower your blood pressure, your doctor may prescribe medication.

Exercise regularly

Exercise is a powerful tool in stroke prevention. It not only helps you stay in shape but also significantly lowers your risk of experiencing a stroke. Even if you have had a stroke before, regular exercise can reduce the likelihood of another one and aid in your recovery.

According to vascular neurologist Dr. Hebah Hefzy, exercise conditions your heart to handle greater strain while promoting new blood vessel and neuron growth. Over time, this reduces your risk of cardiovascular issues, including stroke.

Exercise also plays a role in reducing several stroke risk factors, including hypertension, diabetes, high cholesterol, depression, and stress.

The American Heart Association recommends that adults get at least 150–300 minutes of moderate aerobic exercise or 75–150 minutes of vigorous aerobic exercise per week to improve cardiovascular health.

However, any amount of physical activity is beneficial. If you are unable to commit to intense workouts, aim for at least 30 minutes of moderate-intensity physical activity, such as a brisk walk, each week. You can also break this down into smaller sessions of 10–15 minutes throughout your day.

Tips for staying active

• Find a workout buddy to help keep you accountable and motivated.
• Diversify your workouts to stay interested and engaged.
• Prioritize recovery by allowing yourself time to cool down and stretch after intense activities.
• On rest days, opt for lower-intensity workouts and dynamic stretches instead of remaining sedentary.

Eat healthily

Eating healthily is one of the best ways to prevent strokes. A healthy diet can lower your risk factors for a stroke and improve your overall health. According to the American Stroke Association (ASA), there are three main risk factors for stroke that you can avoid through a healthy diet: high blood cholesterol, high blood pressure, and obesity.

To lower your blood cholesterol, it is important to eat foods that are low in saturated fats, trans fat, and cholesterol, and high in fiber. This means avoiding foods like burgers, cheese, and ice cream, and opting for more fruits and vegetables, legumes, and whole grains such as farro, spelt, barley, and millet. Nuts and olive oil are examples of healthful fats that can support lower cardiac risk. Avocados, beans, bananas, and sweet potatoes are also good options, as they are high in potassium, which helps to lower blood pressure.

It is also important to limit your salt and sugar intake, as these can increase blood pressure and the risk of stroke. Most people should eat less than 2,300 milligrams of sodium per day, and it is recommended to limit added sugars to no more than 24 grams (6 teaspoons) daily for women and no more than 32 grams (9 teaspoons) for men.

In addition to these dietary changes, it is important to get regular physical activity and maintain a healthy weight. Obesity increases your risk for stroke, so losing weight can have a significant impact on reducing your risk. Aim to eat a balanced diet with moderate portions and get at least 30 minutes of activity per day.

Avoid smoking

Smoking is a significant risk factor for strokes. If you smoke, you are two to four times more likely to have a stroke than non-smokers. This risk is even higher if you smoke two packs a day—you are then six times more likely to have a stroke. Furthermore, if you do have a stroke, you are twice as likely to die from it.

Tobacco smoke contains more than 7,000 toxic chemicals, including carbon monoxide, formaldehyde, arsenic, and cyanide. These chemicals enter your bloodstream when you smoke, damaging cells throughout your body. Smoking also thickens your blood, increasing the risk of blood clots and narrowing of the arteries. It cuts down on the amount of oxygen in your blood, making your heart work harder, and affects cholesterol levels, increasing your risk of stroke. Nicotine raises your blood pressure, and carbon monoxide further reduces the amount of oxygen in your blood, creating another recipe for stroke.

Quitting smoking is one of the best things you can do to improve your health and add years to your life. Your body will start to heal within hours of quitting. After eight hours, the level of oxygen in your blood returns to normal, and carbon monoxide and nicotine levels in your blood fall by half. Within a year, your risk of heart attack and stroke is halved compared to a smoker. After 15 years, your risk of stroke could be the same as a non-smoker.

Quitting smoking is not easy, and most smokers need several attempts before they succeed. However, you can increase your chances of success by seeking support from trained professionals and your doctor. You can also try methods such as going "cold turkey," gradually cutting down, or a combination of both. Additionally, you can use nicotine replacement therapy, such as pills or patches, and behavioural counselling.

Limit alcohol consumption

Excessive alcohol consumption is linked to over 1 million strokes each year globally. Alcohol is linked to a number of conditions that increase the risk of strokes, including hypertension, atrial fibrillation, diabetes, and being overweight.

Hypertension, or high blood pressure, is the most important risk factor for stroke, contributing to over half of all strokes. Drinking too much alcohol increases your blood pressure and can lead to damage to your circulatory system, increasing your risk of stroke.

Atrial fibrillation (AF) is a heart condition where your heart beats fast and out of rhythm. Excessive alcohol consumption can trigger AF, and people with AF are five times more likely to experience a stroke. AF can cause blood to clot in the heart, and if these clots break up or dislodge, they can travel to the brain and cause a stroke. AF-related strokes are more likely to result in death or serious disability. Alcohol can also interact with medications prescribed to treat AF, such as the blood thinner warfarin.

Alcohol can change how your body responds to insulin, the hormone that helps turn sugar in your blood into energy. This can lead to type 2 diabetes, which is linked to an increased risk of stroke.

Alcoholic drinks tend to be very high in calories, so regularly drinking large amounts of alcohol can lead to weight gain or make it harder to maintain a healthy weight. Being overweight increases your risk of having a stroke.

To reduce your risk of stroke, it is recommended to limit alcohol consumption. The UK government guidelines advise that, to keep your risk low, you should not regularly drink more than 14 units per week, and this limit is the same for men and women. It is best to spread this amount evenly across the week.

• Track your alcohol intake and identify ways to reduce it.
• Have 2-3 consecutive alcohol-free days every week.
• Replace alcoholic drinks with low or no-alcohol alternatives.
• Opt for smaller servings, such as a bottle of beer instead of a pint or a smaller glass of wine.
• If you use alcohol to relax, find healthier methods, such as exercise.

Frequently asked questions