According to the Centers for Disease Control and Prevention, nearly 800,000 people in the United States have a stroke every year. Although there are some factors you can’t control, such as having a previous stroke or transient ischemic attack, a heart disorder or a family history of stroke, there are lifestyle changes you can make to help lower your risk.
Lower your blood pressure
Many people who have had a stroke also have high blood pressure. Over time, high blood pressure can damage the arteries throughout your body and lead to clogs or bursts. This significantly increases your risk for stroke. Adults should aim for a blood pressure that’s less than 120/80 mm Hg.
Lower your cholesterol
Too much cholesterol in your blood can lead to fatty deposits building up in your arteries, which may cause them to become narrowed and stiff and harder for blood to flow. This increases your risk for having a blood clot develop and stroke occurring. Adults should aim for a total cholesterol level that is less than 200 mg/dL and LDL or bad cholesterol should be less than 70 mg/dL.
Keep diabetes under control
If you have diabetes, it’s important to manage the condition to help avoid stroke. Excessive blood glucose can lead to increased fatty deposits or clots in your blood vessels. A stroke may occur if the clots narrow or block blood vessels and cut off blood supply to the brain. If you need help getting diabetes under control, talk to your primary care provider.
Maintain a healthy weight
Obesity is a major risk factor for having a stroke. Aim to maintain a healthy weight with a body mass index under 25. You can calculate your body mass index using this calculator. If you need help losing weight, talk to your primary care provider.
Eat a healthy diet
Eating a diet high in saturated fats, trans fat and cholesterol may increase your risk for having a stroke. Instead, focus on eating more vegetables and fruit, lean protein, whole grains and healthy fats such as avocados and nuts. It’s also important to avoid excess sodium intake. Instead of seasoning your food with salt, try using fresh herbs or spices.
Get moving
Getting regular exercise is a great way to help lower your risk for having a stroke. The American Heart Association recommends adults aim for 150 minutes of moderate exercise per week. This breaks down to five 30-minute workouts per week.
Limit alcohol consumption
Keeping your alcohol intake in check can help you prevent stroke. Current guidelines recommend two drinks or less per day for men and one drink or less per day for women. A standard drink is 12 oz. of beer, a 5 oz. pour of wine or 1.5 oz. of distilled spirits.
Quit smoking
Eliminating tobacco use will lower your risk for stroke as well as improve your overall health. If you need help quitting smoking, talk to your primary care provider for a referral to a smoking cessation class.
Monitor your heart
See a cardiologist if you feel heart palpitations or irregular heart rhythm to evaluate for Afib.
Sleep well
Maintain good sleep habits and get sleep apnea treated if you snore and are fatigued much or all of the day.
Get help managing stroke risk factors
Endeavor Health providers are available to help you learn more about stroke risk factors and how you can lower your chances for having a stroke. To learn more, visit us online or call (877) 570-25700.
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