According to the National Stroke Association, each year nearly 800,000 Americans have a stroke. About one-fourth of that number involves recurrent strokes, which are more likely to cause death. The good news is that as many as 80 percent of the strokes people suffer can be prevented. Although individuals cannot control common risk factors like age, gender, family history and race, making certain lifestyle changes can help decrease the risk of stroke. In addition, it's important to seek treatment for any health problems, because not doing so may put you at high risk of having a stroke.
Step 1
Eat a healthy diet. The Centers for Disease Control and Prevention (CDC) recommends eating a diet low in fat and cholesterol, and high in fiber. Reduce the amount of salt in your diet to help lower blood pressure. Include lean meats, fish, poultry, whole grains, fruits and vegetables in your diet.
Step 2
Maintain a healthy body weight. Being overweight or obese is a risk factor for stroke. Obesity also puts you at risk for other health problems, which can increase your risk for stroke. Your doctor can help you determine whether you need to lose weight and guide you in losing any excess pounds safely.
Step 3
Exercise. Stay physically active to reduce your risk of stroke. Exercise for at least 30 minutes several days each week to improve your cardiovascular health and keep from gaining weight. The American Heart Association points out that a workout program that includes aerobic exercise can reduce blood pressure and levels of bad cholesterol in the blood, increase levels of good cholesterol, and help regulate glucose.
Step 4
Quit smoking. Nicotine use damages the walls of blood vessels and narrows arteries, thereby reducing blood circulation. Statistics published by the CDC show that smoking increases the risk of stroke two to four times more when compared with nonsmokers.
Step 5
Cut back on drinking. Limit the amount of alcohol you consume. Drinking too much alcohol can lead to high blood pressure, which is a risk factor for stroke. Men should not have more than two drinks a day and women should consume no more than one alcoholic beverage.
Step 6
Ask your doctor to monitor your cholesterol and blood pressure levels. When making lifestyle changes is not enough to prevent your risk of stroke, you may need medication to lower your blood pressure or cholesterol. Your doctor can check your cholesterol by ordering a blood test. If you have other risk factors, your cholesterol should be tested at least once every year or two, but your health care provider may decide to watch your cholesterol more closely.
Step 7
Follow your doctor's instructions. If you have a chronic illness such as diabetes, control your condition to reduce your risk of stroke. Watch your blood sugar levels closely. Take any medications as directed so that you can manage your diabetes successfully. Keep in mind that diabetes makes you prone to other health problems that are risk factors for stroke.
References
- Centers for Disease Control and Prevention: How to Prevent Stroke
- Centers for Disease Control and Prevention: Health Effects of Cigarette Smoking
- National Stroke Association: Public Stroke Prevention Guidelines
- American Heart Association: Physical Activity and Recommendations for Stroke Survivors
- FamilyDoctor.org: How to Prevent Coronary Artery Disease, Heart Attack and Stroke
