Strokes are the third leading cause of death for women and the fifth leading cause of death for men, according to the National Center for Health Statistics, USA.

As we age, our risk of experiencing a stroke naturally increases, and having a family history of stroke can further elevate that risk. While we can’t turn back time or change our genetic makeup, there’s a powerful way of prevention that comes from understanding and addressing other modifiable risk factors. Knowing what contributes to stroke risk empowers us to take proactive steps toward better health.

Strokes, often referred to as "brain attacks," occur when blood flow to the brain is disrupted, leading to cell damage and loss of brain function. Strokes generally fall in one of two categories: Ischemic strokes occur when a blood clot in a vessel stops blood flow to the brain. Hemorrhagic stroke occurs when a blood vessel bursts and bleeds into the surrounding brain tissue.

 

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7 Ways to Prevent Stroke 

Incorporate Physical Activity

According to American Heart Association/American Stroke Association, in patients with stroke or TIA (Transient Ischemic Attack)
who are capable of physical activity, engaging in at least moderate-intensity aerobic activity for a minimum of 10 minutes, 4 times a week or vigorous-intensity aerobic activity for a minimum of 20 minutes twice a week is indicated to lower the risk of recurrent stroke.

For individuals without a history of stroke, regular physical activity is equally important for overall health and stroke prevention. The American Heart Association recommends that adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Additionally, incorporating muscle-strengthening exercises on two or more days a week can further enhance cardiovascular health and reduce the risk of stroke. 

 

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Lower blood pressure 

According to the Centers for Disease Control and Prevention, high blood pressure is the biggest contributor to the risk of stroke in both men and women. About one in three women have stage 2 high blood pressure (greater than or equal to 140/90 mmHg), but only half have it under control,

The DASH (Dietary Approaches to Stop Hypertension) diet is highly recommended for managing hypertension. It focuses on reducing saturated fats and cholesterol while encouraging the consumption of nuts. The diet emphasises a high intake of fruits, vegetables, and legumes, as well as whole grains. It limits red and processed meats and promotes fat-free or low-fat dairy options. Additionally, it advises minimising sweets, added sugars, salt, and sugar-sweetened beverages.

 

Related story: 10 Things to Know About Hypertension 

 

Adopt the Mediterranean Diet

The American Cancer Association recommends that individuals who have experienced a stroke or transient ischemic attack (TIA) consider following a Mediterranean diet. This dietary approach includes:

• A high ratio of monounsaturated to saturated fats, primarily through the use of olive oil and other traditional foods rich in monounsaturated fats, such as tree nuts.
• A strong emphasis on plant-based foods, including an abundance of fruits, vegetables, and legumes.
• A significant intake of whole grains and cereals.
• Increased consumption of fish.
• Limited intake of meat and meat products, with a particular discouragement of red and processed meats.
• Low to moderate consumption of red wine.
• Moderate intake of milk and dairy products.
• A clear avoidance of sugary beverages, pastries, sweets, commercial baked goods, and spreadable fats.

 

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Lose Weight

Maintaining a healthy weight is crucial for stroke prevention, as obesity is a significant risk factor. Excess body weight can lead to conditions such as high blood pressure, diabetes, and high cholesterol, all of which increase the likelihood of experiencing a stroke. Focus on healthier eating habits, such as reducing calorie intake and incorporating nutrient-dense foods can contribute to weight loss.

In addition to dietary changes, incorporating regular exercise is essential for effective weight management. Aim for at least 150 minutes of moderate aerobic activity each week, which can include walking, swimming, or cycling. Strength training exercises should also be included at least twice a week. 

 

Related story: 9 Diet Tips to Reduce Heart Risk in People With Hypertension

 

Treat Atrial Fibrillation 

Atrial fibrillation is a form of irregular heartbeat that causes clots to form in the heart. Those clots can then travel to the brain, producing a stroke. A 2018 systematic review by Agency for Healthcare Research and Quality shows that atrial fibrillation carries almost a fivefold risk of stroke, and should be taken seriously.

If you have atrial fibrillation, it's important to seek treatment. If you're experiencing symptoms like heart palpitations or shortness of breath, consult your doctor for an evaluation. You might need to take an anticoagulant, such as a direct-acting blood thinner, to lower your risk of stroke associated with atrial fibrillation (with doctor’s recommendation)

 

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Quit Smoking

According to a 2018 study by the American Academy of Neurology, quitting cigarette smoking after experiencing an ischemic stroke or TIA was linked to substantial health benefits over a period of 4.8 years. The 5-year risk of stroke, myocardial infarction (MI), or death was 15.7 per cent for those who quit, compared to 22.6 per cent for those who continued smoking.

A 2010 review of cardiovascular therapy shows that there is a strong association between smoking and stroke risk, with current smokers having at least a two to four fold increased risk of stroke compared with lifelong nonsmokers or individuals who had quit smoking more than 10 years prior.

 

Related story: When to See A Doctor About Heart Palpitations

 

Avoid Sedentary Lifestyle 

The American Cancer Society suggests that individuals who have experienced a stroke or TIA and spend long periods sitting should consider breaking up sedentary time with short intervals of standing or light exercise for at least 3 minutes every 30 minutes to support their cardiovascular health.

Activities such as walking, stretching, or engaging in gentle exercises can improve circulation, strengthen muscles, and promote overall well-being. Even small changes, like taking short walks or doing light household chores, can make a significant difference in reducing the risks associated with prolonged sitting.

 

Related story: How To Minitor Your Heart Health

 

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