How to prevent a stroke

In the United States, stroke ranks as the fifth leading cause of death and as the top leading cause for serious long-term disability.

Though your age and having a family history of stroke make you more susceptible to stroke, there are some factors you can control.

Here are five ways to help decrease your chances of stroke:

1. Lower your blood pressure. Left uncontrolled, high blood pressure is one of the biggest risk factors and can double or even quadruple your chance for stroke. Ideally, your blood pressure should be less than 135/85. Talk to your doctor about your blood pressure and take medications if necessary. Include low-sodium foods, fruits, vegetables and whole grains in your diet.
    
2. Lose weight and eat healthy. Obesity increases your chance for stroke. Losing as few as 10 pounds can help decrease your risk. You should also address other health issues (including the other stroke risks) that come with carrying extra weight. Talk to your doctor about a plan to shed the pounds and adopt a healthy diet that includes vegetables, fruits, lean meats, fish and whole grains, and limits added sugars, sodium and processed foods.
    
3. Quit smoking. Smoking can thicken your blood and increase the amount of plaque build-up in your arteries — two things that can accelerate clot formation. If you don’t smoke, don’t start. If you smoke, ask your doctor for help in your effort to quit.
    
4. Exercise more, or start exercising. Get moving, or move more. Physical activity is one of the best things you can do to stay healthy. Adults should get at least 150 minutes of moderate-intensity aerobic activity each week. If you aren’t active, develop a plan and work towards a goal of 20-30 minutes of activity each day. If you are already active, keep it up and try to increase your activity.
    
5. Manage health conditions. While high blood pressure is one of the bigger risk factors for stroke, other conditions such as diabetes or high cholesterol can also increase your chance for stroke. Be sure to work with your doctor to develop a plan to manage those conditions and stay on top of taking any prescribed medications. Getting regular exercise and losing excess weight also aid in managing other health conditions.

BE-FAST

In addition to making some lifestyle changes, it is important to know the signs of stroke. The National Stroke Association recommends using the word BE-FAST to remember the warning signs:

B: Balance. Do you feel off balance or dizzy?

E: Eye. Do you have vision changes?

F: Face. Is one side of the face drooping when you smile?

A: Arms. When you lift both arms does one arm drift back down?

S: Speech. Is speech slurred or does it sound odd?

T: Time. If you see these signs in yourself or anyone, call 911 immediately.