Strokes are frightening and sometimes life-changing medical emergencies. Because they happen with little or no warning, they often seem like they come out of nowhere. So, what puts some people at a higher risk of having a stroke?
High blood pressure, also called hypertension, is the leading risk factor for ischemic stroke, which occurs when a blood clot blocks blood supply to the brain.
“An ischemic stroke is a sudden event with neurologic symptoms that usually persist, such as a change in speech or loss of motor function on one side of the body, and results typically from occlusion of a blood vessel in the brain,” explained Catherine Stachnik, DO, a neurologist at Endeavor Health.
In fact, high blood pressure is the cause behind roughly 60% of all strokes. This statistic is significant, considering almost half of adults in the United States have high blood pressure.
If you’re trying to lower your risk of having a stroke, the most effective thing you can do is to make sure your blood pressure is under control.
“Chronic high blood pressure alters the walls of the small blood vessels in the brain, predisposing them to a future blockage — or even a burst in the blood vessel, which would cause a brain bleed,” said Dr. Stachnik.
Controlling high blood pressure to reduce stroke risk
What are the best ways to keep your blood pressure under control?
- Maintain a healthy weight. “Blood pressure can sometimes improve with weight loss,” said Dr. Stachnik. “This should be done under the supervision of a clinician.” The best ways to work toward maintaining a healthy weight include:
- Eat a healthy diet. Focus on incorporating fruits, vegetables, lean meats like chicken and fish, and healthy fats like dairy products, nuts and legumes, while limiting salt, sugar and saturated and trans fats. “For many people, I recommend a Mediterranean diet, which is high in vegetables and healthy proteins,” said Dr. Stachnik.
- Get regular physical activity. Experts recommend either 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, spread throughout the week. It’s best to start gradually — focus on sitting less and taking more steps throughout the day.
- Avoid or limit alcohol. According to the American Heart Association, men should limit alcoholic intake to no more than two drinks a day, while women should limit alcohol to one drink a day.
- If you smoke, stop. Smoking is a major contributor to high blood pressure and damages your blood vessels, increasing your risk of stroke and heart disease. Quitting smoking helps lower your blood pressure over time, improves circulation, and reduces harmful substances like carbon monoxide in your blood.
- Manage your stress. Reducing stress can help lower your blood pressure. Some stress management strategies include:
- Meditation
- Breathing techniques
- Yoga
- Hobbies or any activities you enjoy
- Quality sleep for at least 7 hours a night
- Connection with others
- Consciously practice joy and gratitude
Additional steps to lower stroke risk
Sometimes, lifestyle changes are not enough to lower blood pressure sufficiently. In these cases, doctors can prescribe medication.
“There are many blood pressure medications,” said Dr. Stachnik. “Your primary care provider or cardiologist can prescribe the right blood pressure medication for you.”
Dr. Stachnik also encourages checking your blood pressure regularly and keeping a close eye on your blood sugar levels, especially if you are prediabetic.
While medications can help when needed, lifestyle changes can often make the biggest impact when it comes to mitigating your risk of stroke.
“The most frequent other risk factors for stroke are diabetes, high cholesterol, obesity and sleep apnea,” said Dr. Stachnik. “Regular exercise and a healthy diet can help address a lot of these conditions.”
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