1. Maintain a Healthy Blood Pressure.
High blood pressure is the most common and modifiable risk factor for preventing stroke and is a factor in nearly 70 percent of strokes. It is estimated that 72 million Americans currently have high blood pressure and only 30 percent of these have their blood pressure under adequate control (less than 140/90 – less than 120/80 is ideal).
A review of 14 large clinical studies on reducing blood pressure showed that a decrease of only five to six points in diastolic blood pressure (the bottom number of a blood pressure reading) reduced the risk of stroke by an amazing 42 percent.
If you don't know what your blood pressure numbers are, get a blood pressure check. It should be checked at least once every year. A normal blood pressure is less than 120/80. A blood pressure that remains at 140/90 or higher can be dangerous and should be treated by your doctor.
You are more likely to have high blood pressure if you are:
- African American
- Older than age 60 (60 percent to 70 percent of people over the age of 60 have high blood pressure)
- Overweight
- Sedentary
- A smoker
- A heavy drinker
- Eating a poor diet (high in saturated fat and salt, and low in fruits and vegetables)
2. Avoid Smoking.
The risk for stroke is directly related to the amount smoked. Smoking damages the arteries, increasing atherosclerosis (a clogging of the arteries with cholesterol deposits and scar tissue). Smoking also increases the likelihood of blood clots to form and elevates your blood pressure. Stopping smoking can reduce your risk of a stroke by 50 percent or more. Smoking is responsible for about 12 percent of all strokes.
3. Avoid Heavy Drinking.
Heavy alcohol intake increases your risk of stroke by increasing blood pressure, causing abnormal heart rhythms, and reducing blood flow to the brain. If you choose to drink, limit your intake to no more than one or two drinks a day. Those who have three or more drinks daily double their risk of stroke.
4. Control Diabetes.
Diabetes is a well-established risk factor for stroke. If you have diabetes, follow your doctor's guidance closely to control blood sugar levels. It's not known if tight control of blood sugar levels will lower your risk of stroke, but it can certainly help prevent many other complications.
If you have a family history of diabetes, take these preventive actions to lessen your likelihood of developing diabetes:
- Be physically active (get 30 minutes or more of moderate activity – such as walking – daily).
- Keep your weight within a healthy range.
- Eat a balanced diet that is high in dietary fiber (whole grains, vegetables, fresh fruits, and legumes) and low in refined sugars.
5. Be Physically Active.
Regular, moderate physical activity is one of the best ways to improve the health of your arteries and promote healthy circulation. Activity reduces the likelihood of blood clots forming, and helps prevent atherosclerosis by increasing HDL-cholesterol levels in the blood (HDL cholesterol helps rid the arteries of excess fat). Physical activity also helps prevent or control high blood pressure, obesity, and diabetes.
Current guidelines recommend moderately intense activities, such as brisk walking, for at least 30 minutes on most, preferably all, days of the week. Sedentary individuals should avoid sporadic and extremely vigorous activities. If you have health problems, be sure to get your doctor's guidance on your activity program.
6. Achieve and Maintain a Healthy Weight.
In the Nurses' Health Study which followed 80,000 women for 16 years, women who were overweight had a 75 percent increased risk of stroke. Those who gained 20 to 40 pounds after age 18 had a 69 percent increased risk of stroke, and those who gained over 40 pounds had 2.5 times the risk. Being overweight is responsible for 15 percent to 25 percent of all strokes. Excess fat in the abdominal area seems to contribute the most increased risk, and might also lead to diabetes, high blood pressure, and heart disease.
If you are significantly overweight, the good news is that even a 10 to 20 pound weight loss can reduce your risk. Avoid quick weight loss schemes, however. They don't work in the long term.
It's best to adopt good eating habits which emphasize unrefined foods low in calories and high in fiber, and develop a regular physical activity program. |
