
Ischemic stroke is the most common type of stroke, accounting for about 88% of all strokes. The good news is that the majority of strokes can be prevented through healthy lifestyle changes and working with healthcare professionals to control risk factors. Here are some ways to reduce the risk of ischemic stroke:
- Lower blood pressure: High blood pressure is a significant risk factor for stroke, so monitoring and treating it is crucial.
- Improve diet: Consume more fruits, vegetables, fish, whole grains, and low-fat dairy products while reducing salt, saturated fats, cholesterol, and trans fats.
- Exercise regularly: Physical activity helps lower cholesterol, maintain a healthy weight, and control blood pressure.
- Quit smoking: Smoking increases the risk of stroke by damaging blood vessels and accelerating clot formation.
- Manage weight: Obesity raises the odds of stroke, and even a small amount of weight loss can make a difference.
- Control blood sugar: High blood sugar can damage blood vessels over time, making clot formation more likely.
- Treat atrial fibrillation: Atrial fibrillation is an irregular heartbeat that increases the risk of stroke by forming clots in the heart.
- Limit alcohol consumption: Heavy drinking increases the risk of stroke, so moderation is key.
Characteristics | Values |
---|---|
Blood pressure | Keep in the normal range |
Cholesterol | Keep in the normal range |
Blood sugar | Keep in the normal range |
Weight | Stay at a healthy weight |
Physical activity | Get regular physical activity |
Alcohol consumption | Drink in moderation |
Smoking | Quit |
Diet | Eat healthy foods and drinks |
Sleep | Get healthy sleep |
What You'll Learn
Keep blood pressure under control
Keeping Blood Pressure Under Control to Prevent Ischemic Stroke
High blood pressure is the number one risk factor for strokes, so keeping it under control is crucial for stroke prevention. Here are some ways to maintain healthy blood pressure and reduce your risk of ischemic stroke:
Regular Blood Pressure Checks:
Get your blood pressure checked regularly by a healthcare professional. High blood pressure often has no signs or symptoms, so regular monitoring is essential. You can also purchase a blood pressure monitor to check your blood pressure at home.
Lifestyle Changes:
Making healthy lifestyle changes can significantly impact your blood pressure. Here are some specific recommendations:
- Reduce Salt Intake: Limit your daily salt (sodium) intake to no more than 1,500 milligrams, which is about half a teaspoon.
- Dietary Modifications: Eat a healthy diet low in saturated fats, trans fats, and cholesterol. Emphasize consuming fruits, vegetables, whole grains, low-fat dairy, fish, and nuts. Consider following a specific diet like the Mediterranean diet or the DASH (Dietary Approaches to Stop Hypertension) diet, which have been linked to a reduced risk of stroke.
- Weight Management: Maintain a healthy weight. Even losing a small amount of weight can positively impact your stroke risk. Work with your doctor to develop a personalized weight management plan if needed.
- Physical Activity: Engage in regular physical activity. Aim for at least 30 minutes of moderate-intensity exercise, such as walking, most days of the week. Breaking it up into shorter sessions throughout the day is also beneficial.
Medical Management:
If lifestyle changes alone are not enough to control your blood pressure, your doctor may recommend additional interventions:
- Medications: Your healthcare provider may prescribe blood pressure medications to help lower your blood pressure. It is essential to take these medications as directed and communicate any concerns or side effects to your doctor.
- At-Home Monitoring: Invest in a home blood pressure monitor to track your blood pressure regularly. This allows you to identify any concerning trends and work with your healthcare team to make adjustments as needed.
- Communication with Doctors: Stay in close communication with your healthcare team. Let them know if your medications are working and if you are experiencing any side effects. They can guide you in adjusting your treatment plan as necessary.
By combining lifestyle changes and medical management, you can effectively control your blood pressure and significantly reduce your risk of ischemic stroke. Remember to work closely with your healthcare providers to determine the best strategies for your individual needs.
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Eat healthily
Eating healthily is a key factor in reducing the risk of ischemic stroke. A healthy diet can help to lower blood pressure and cholesterol, which are significant contributors to stroke risk.
The Mediterranean diet is often recommended by health professionals as a way to reduce stroke risk. This diet is largely composed of healthy fats such as fatty fish or seafood, nuts, seeds, avocado, and extra-virgin olive oil; beans and other legumes; and whole grains such as farro, spelt, barley, and millet. This diet is associated with reduced rates of stroke.
It is also recommended to consume plenty of fruits and vegetables—at least 4 to 5 cups per day. These foods are high in fibre, which is linked to a reduced risk of stroke. Specific fruits and vegetables that are particularly beneficial include apples, yams, carrots, bananas, beans, avocado, kiwi, mango, cantaloupe, and sweet potatoes.
Nuts are another important component of a stroke-preventing diet. Eating one ounce of nuts per day can help to reduce inflammation, lower blood pressure, and support vascular health. They are also a source of unsaturated fats, which can help to lower "bad" cholesterol when used in place of saturated fats and refined carbohydrates.
Herbs and spices such as oregano, rosemary, thyme, chives, basil, cinnamon, turmeric, and ginger have also been shown to reduce cardiovascular risk.
In addition to increasing your consumption of healthy foods, it is important to limit or avoid certain foods that can contribute to stroke risk. These include processed, packaged, and canned foods, which often contain high levels of salt and sugar. It is recommended to consume less than 2,300 milligrams of sodium per day, and to limit added sugars to no more than 24 grams per day for women and 32 grams per day for men. Alcohol consumption should also be limited to no more than one drink per day for women and two drinks per day for men.
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Exercise regularly
Exercise is a key factor in preventing ischemic strokes. It is recommended to engage in at least 30 minutes of moderate-intensity exercise per day, or 150 minutes per week. This can include activities such as walking, golfing, swimming, biking, gardening, and shovelling snow. Exercise can also be broken up into shorter 10- to 15-minute sessions throughout the day.
Exercising at least three times a week is associated with a lower risk of stroke. It is believed that exercise helps to prevent strokes by improving vascular function and reducing vascular risk factors. It also improves the body's response to an ischemic event, reducing infarct size and minimising stroke severity.
Exercise has been shown to:
- Increase cardiovascular ability, intellectual performance, memory, and mobility.
- Stimulate and maintain cerebrovascular liveliness and structure, and improve cerebral blood movement post-stroke.
- Promote angiogenesis due to an increase in growth factors such as vascular endothelial growth factor (VEGF) and insulin-like growth factor.
- Reduce neuronal apoptosis.
- Improve neurological function after cerebral ischemia.
- Protect the integrity of the blood-brain barrier.
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Lose weight
Losing weight is a crucial step in reducing the risk of ischemic stroke. Obesity increases the likelihood of experiencing a stroke, and even losing a small amount of weight can significantly impact stroke risk. Doctors often use body mass index (BMI) to determine whether an individual is in a healthy weight range. While an ideal BMI is 25 or less, this may not be realistic for everyone, so it is important to work with a doctor to create a personalised weight loss strategy.
To lose weight, it is recommended to consume no more than 1,500 to 2,000 calories per day, depending on activity level and current BMI. It is also beneficial to incorporate regular exercise into your routine, such as walking, golfing, or playing tennis. Aim for at least 30 minutes of activity per day, and try to make activity a part of your daily routine. Breaking up exercise into shorter sessions throughout the day can also be effective if you don't have 30 consecutive minutes to spare.
In addition to its weight loss benefits, exercise also contributes to lowering blood pressure, which is a significant risk factor for stroke. Engaging in physical activity can help you stay at a healthy weight and improve your overall health, reducing your stroke risk. For adults, the surgeon general recommends at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, each week.
Making dietary changes is another important component of weight loss. It is recommended to eat a balanced diet that includes fruits and vegetables, whole grains, low-fat dairy, fish, and nuts, while limiting the consumption of red and processed meats, saturated fats, cholesterol, and trans fats. The Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet have been shown to be effective in stroke prevention.
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Quit smoking
Smoking is a major risk factor for strokes, so quitting is one of the best things you can do to prevent them. Cigarette smoking greatly increases your chances of having a stroke, and quitting will lower your risk.
Quitting smoking improves your health and reduces your risk of heart disease, cancer, lung disease, and other smoking-related illnesses. Your risk of stroke and heart disease starts to go down as soon as you quit.
- Ask your doctor for advice: Your doctor can suggest ways to help you quit.
- Use quit-smoking aids: Try nicotine pills or patches, counseling, or medicine.
- Call a helpline: Many countries have free helplines that provide support and advice for quitting smoking.
- Use text message services: Text message services can provide tips and support throughout your quitting journey.
- Prepare a quit plan: Preparation is key to quitting successfully. Make a plan that outlines your reasons for quitting, strategies for coping with cravings, and activities to distract yourself.
- Manage withdrawal symptoms: Identify and learn to navigate common withdrawal symptoms such as irritability, anxiety, and nicotine cravings.
- Join a support group: Support from others who are also quitting can be invaluable.
- Avoid triggers: Identify and avoid situations, places, or people that trigger your urge to smoke.
- Replace the habit: Substitute smoking with healthy habits such as deep breathing, drinking water, or chewing gum.
- Stay busy: Keep yourself occupied with activities you enjoy, especially during the times when you usually smoke.
- Exercise: Physical activity can help take your mind off cigarettes and improve your overall health.
- Be patient and persistent: Quitting smoking is a process, and most smokers need several attempts before they succeed. Don't give up! See each attempt as bringing you one step closer to beating the habit.
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