Preventing Strokes: Simple Steps To Reduce Your Risk

Strokes are a leading cause of death and long-term disability in adults, but the good news is that the majority of them can be prevented. Up to 80% of strokes can be prevented through healthy lifestyle changes and working with health practitioners to control risk factors. Making healthy changes can also lower your risk of heart disease and diabetes. So, what are the key things you can do to reduce your risk of having a stroke?

Lower blood pressure

High blood pressure is a major risk factor for strokes, so keeping it in check is crucial for stroke prevention. Here are some detailed tips to help lower your blood pressure and reduce your risk of stroke:

Monitor Your Blood Pressure Regularly

It's important to get your blood pressure checked regularly by a healthcare professional. High blood pressure often has no signs or symptoms, so regular monitoring is key. You can also invest in a blood pressure monitor for at-home checks to keep a close eye on your levels.

Lifestyle Changes

Diet

• Reduce salt intake: Limit your salt consumption to no more than 1,500 milligrams per day, which is about half a teaspoon.
• Eat more fruits and vegetables: Aim for 4 to 5 cups of fruits and vegetables every day.
• Choose low-cholesterol foods: Avoid high-cholesterol foods like burgers, cheese, and ice cream. Opt for foods that are low in saturated fats, trans fat, and cholesterol.
• Include fish and whole grains: Incorporate fish into your diet two to three times a week, and eat several daily servings of whole grains.
• Opt for low-fat dairy: Include several servings of low-fat dairy products in your daily meals.

Exercise

• Increase physical activity: Aim for at least 30 minutes of moderate-intensity exercise every day. You can break this down into smaller sessions if needed—for example, 10- to 15-minute sessions throughout the day.
• Reach a moderate intensity: When exercising, aim for a level where you're breathing hard but can still hold a conversation.

Medical Management

• Take prescribed medications: If your doctor has prescribed blood pressure medications, be sure to take them as directed.
• Work with your doctor: Discuss your treatment plan regularly and follow your doctor's instructions.

By combining these strategies and working closely with your healthcare team, you can effectively lower your blood pressure and significantly reduce your risk of stroke.

Exercise regularly

Exercise is a key factor in reducing the risk of stroke. Both moderate and high-intensity physical activity have been shown to lower the risk of stroke by 25-30%. Even just moving around for 10 minutes every hour is better than sitting for an extended period of time.

The Surgeon General recommends that adults engage in at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking or biking, every week. Additionally, muscle-strengthening activities are recommended for at least two days a week, such as lifting weights or doing push-ups.

Physical activity helps to lower cholesterol and blood pressure levels, as well as maintain a healthy weight—all factors that contribute to reducing the risk of stroke. It is also important to note that regular physical activity is crucial for maintaining these benefits.

If you are unable to engage in 30 minutes of consecutive exercise, you can break it up into 10- to 15-minute sessions a few times a day. Walking is considered one of the best forms of exercise to prevent stroke, so taking a walk around your neighborhood or taking the stairs instead of the elevator are great ways to incorporate more movement into your daily routine.

In addition to the direct health benefits, exercise can also contribute to improving mental health and overall quality of life. It can enhance independence and self-esteem, as well as reduce feelings of loneliness if done in a group setting.

It is always a good idea to consult with your doctor to determine the appropriate amount and intensity of exercise for your individual needs and health status. They can help you create a personalized plan that takes into account your current fitness level, health history, and any specific stroke risk factors you may have.

Eat a healthy diet

Eating a healthy diet is one of the most important things you can do to prevent a stroke. An unhealthy diet can increase your chances of having a stroke by raising your blood pressure and cholesterol levels. Therefore, it is recommended to follow a low-fat, high-fibre diet, including plenty of fresh fruit and vegetables (at least 4 to 5 cups per day) and whole grains. Aim for a balance in your diet and be mindful not to eat too much of any single food, especially those high in salt and processed foods.

To keep your blood pressure and cholesterol in check, reduce your salt intake to no more than 1,500 milligrams (or about half a teaspoon) per day. Avoid high-cholesterol foods such as burgers, cheese, and ice cream. Instead, opt for low-fat dairy, whole grains, fish, and nuts. The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet are both great options to reduce your risk of stroke. These diets emphasise eating plenty of fruits, vegetables, and low-fat dairy, as well as whole grains, fish, and nuts, while cutting back on foods high in saturated fats, cholesterol, and trans fats.

In addition to a balanced diet, it is also important to stay hydrated. Drink plenty of water throughout the day and limit your consumption of sugary drinks and juices. If you choose to drink alcohol, do so in moderation. Excessive alcohol consumption can lead to high blood pressure and trigger an irregular heartbeat, both of which increase your risk of stroke. For those who have already experienced a stroke, alcohol sensitivity may be heightened, and even the recommended safe limits may be too much.

Stop smoking

Smoking is one of the most significant risk factors for strokes. Studies show that for every five cigarettes a person smokes each day, the risk of having a stroke increases by 12%. For Black adults, smoking more than doubles the risk of stroke compared to never smoking.

Quitting smoking is one of the best things you can do to prevent strokes. After you quit, your risk of stroke and heart disease begins to decrease. Here are some tips to help you stop smoking:

Seek Professional Help

Ask your doctor for advice on the most appropriate way for you to quit. They can recommend stop-smoking medications or nicotine replacement therapy (NRT) to help manage cravings and withdrawal symptoms. Your doctor can also refer you to free local stop-smoking services, which provide support and advice to increase your chances of success.

Utilize Quit-Smoking Tools

Nicotine is the chemical that makes smoking so addictive. Stop-smoking tools such as prescription medications and NRT are designed to help you manage cravings and withdrawal symptoms. NRT options include nasal sprays, gums, and patches, which provide nicotine without the harmful chemicals in tobacco smoke. E-cigarettes or "vapes" are another option, delivering nicotine in a vapour without the tobacco. While more research is needed into their long-term effects, studies show that legal e-cigarettes are far less harmful than smoking.

Prepare and Plan

Preparation is critical to quitting successfully. Identify potential triggers and plan how you will deal with them. Decide on a quit date and stick to it. Inform your friends and family, so they can support and encourage you.

Manage Cravings and Withdrawal

Even with stop-smoking tools, you may still experience cravings. Distract yourself by doing something else, such as exercising, watching TV, or reading. Keep your hands busy, perhaps by holding something in the hand that normally holds your cigarette.

Change Your Routine

If you're used to smoking at certain times, try doing something different to break the association. For example, go for a walk or engage in an enjoyable activity instead of smoking after a meal.

Stay Motivated

Quitting smoking can be challenging, and it may take a few attempts to succeed. Remember your reasons for quitting and the benefits you'll gain. Set reminders on your phone or leave sticky notes for yourself. Find a partner to quit with you, as having a companion can increase your chances of success.

Drink alcohol in moderation

Drinking alcohol in moderation is a good way to reduce your risk of having a stroke. However, it is important to note that excessive alcohol consumption can have the opposite effect, increasing your risk of certain types of stroke.

Moderate drinking is defined as having up to one drink per day for women and two drinks per day for men. Drinking within these limits can lower the risk of heart disease, ischemic stroke, and diabetes. According to some studies, moderate alcohol consumption can also lead to higher levels of "good" cholesterol (high-density lipoprotein), which is associated with a reduced risk of stroke.

However, it is important to be mindful of the amount of alcohol consumed, as exceeding the limits of moderate drinking can have serious negative consequences. For example, consuming five or more drinks per day is considered high-risk behaviour and can contribute to hypertension, which is a major risk factor for strokes. Additionally, alcohol can cause certain heart problems, such as atrial fibrillation and cardiomyopathy, which can also increase the likelihood of having a stroke.

While drinking in moderation may provide some benefits, it is worth noting that even moderate drinking may increase the risk of certain types of strokes, such as hemorrhagic strokes. This type of stroke occurs when an aneurysm bursts or a weakened blood vessel leaks, resulting in bleeding inside the brain. Therefore, it is crucial to maintain a healthy relationship with alcohol and not exceed the recommended limits to minimise the potential harm associated with alcohol consumption.

Frequently asked questions