Stroke is common, even among younger people. In addition to killing you, a stroke can also cause permanent disability. The earlier a stroke is recognized and treated, the greater the chance of recovery. So here are five tips for stroke prevention.
1. Reduce salt intake. High blood pressure is one of the leading causes of stroke. Reducing salt is one of the most important steps to maintaining or lowering blood pressure at a healthy level of 130/80 or below. Most of the sodium comes from processed foods, so compare and check labels on packaged foods. When flavoring your own food, try replacing salt with other spices.
2. Eat a heart-healthy diet. Maintaining a healthy balance between good cholesterol (HDL) and bad cholesterol (LDL) is the best way to prevent high cholesterol, heart disease and the risk of stroke. Cholesterol levels should remain at 200 mg/dl or lower. Eat a balanced diet with plenty of fiber-rich foods, such as fruits, vegetables, whole grains, legumes, and nuts, while cutting back on high-calorie, processed foods and drinks that aren't very nutrient-dense.
3. Stop smoking. Smoking is not only harmful to your lungs, but also to your brain. Because smoking damages blood vessels, raises blood pressure and accelerates blood vessel blockage, people who smoke are twice as likely to have a stroke.
4. Exercise. Exercising benefits everyone, so we should all aim for at least 30 minutes of moderate exercise several times a week to improve our overall health. Being obese or overweight increases your risk of high cholesterol, high blood pressure, and diabetes, as does your risk of stroke.
5. Limit alcohol: Heavy alcohol consumption — more than one to two drinks a day — raises your blood pressure and your risk of ischemic attacks and hemorrhagic stroke. It is important to note that certain populations have a higher risk of stroke, even after making the right lifestyle changes. These include adults aged 55 or older, people with a family history of stroke, and people who have already had a stroke or a transient ischemic attack (mini-stroke). In addition, women are more likely to die of a stroke than men, although attacks are more common in men.
