10 Lifestyle Changes To Help Prevent A Stroke

You can’t change your family’s health history or your own, escalating age, both of which may be risk factors for stroke. Lifestyle habits, however, are very much within your control and pivotal to reducing both a first and also subsequent strokes. Little changes add up. If having a stroke is a concern to you, here are 10 lifestyle modifications you should consider. 

Know Your Body – A number of health-related conditions can exacerbate stroke risk if left unchecked or untreated. These include:

• Diabetes
• High cholesterol
• High blood pressure
• Atrial fibrillation
• Heart disease

Being monitored regularly and taking prescribed medications for these and other health-related issues can prolong or even save your life, as well as reduce the risk of complications like stroke.

Limit Salt Intake – Salt raises blood pressure and causes the body to retain water, both of which may increase stroke risk for some people. Always taste your food before reaching for the salt shaker and try to wean yourself off the white stuff completely by experimenting with interesting herbs and seasonings. It is also important to become aware of the salt content in processed foods, such as fast food and canned goods. Ask your doctor what your daily sodium intake should be and journal a high estimate of what you think you consumed after each meal to keep track. 

Drop a Few Pounds – Who doesn’t want to lose a few pounds? You may be in good company, but dropping and keeping off just 10 pounds has been shown to positively impact health and decrease stroke risk. Being overweight puts you in line for health complications, such as raised cholesterol and blood pressure, as well as an escalation in heart disease, all of which can significantly increase your risk of stroke. Find out what your body mass index (BMI) should be and make it a goal to stay within that range.

Eat Fiber – Multiple studies show a significant correlation between eating a daily diet high in fiber, particularly water-soluble fiber, and a significantly reduced risk of stroke. Foods like lentils, beans, whole grain foods, fruits and vegetables are all healthy, delicious ways to increase fiber intake and decrease stroke risk. 

Reduce Fat, Especially Trans Fat Intake – Trans fat, also known as hydrogenated fat, raises bad cholesterol levels and reduces good cholesterol levels in the body. Reducing or eliminating high-fat and high-cholesterol food from the diet helps to avoid clogged arteries and weight gain, both of which can escalate stroke risk. Processed foods contain the highest levels of trans fat, which can also be found in meat and high-fat dairy products. These foods may also contain large amounts of saturated fat, another no-no. Swap out hamburgers for veggie or salmon patties, avoid pork bacon and learn to love turkey bacon or sausage instead. Other healthy alternatives are low-fat Greek yogurt or baked apples as a dessert or snack, instead of trans fat-laden cookies, cake or muffins.

Meditate – An ever-growing body of research has linked transcendental meditation to reduced rates of blood pressure and associated cardiovascular events. Individuals who meditate daily report greater levels of serenity, reduced feelings of anger and more overall satisfaction with life. They also enjoy a lowered risk of stroke.

Stop Smoking – Smoking incites clot formation by elevating plaque buildup within the arteries. It also thickens blood, slowing down flow rate. Stopping smoking is a powerful health enhancer and one of the best ways to reduce stroke risk, especially when coupled with other health-enhancing lifestyle changes.     

Embrace Movement –Exercising for even 20 minutes a day can have a positive impact upon stroke risk, and you don’t have to become a gym rat or marathoner to reap the benefits. Taking a walk after meals and climbing the stairs instead of using an escalator can help increase your heart rate and lower blood pressure. If you have a sedentary job, build in mini-breaks throughout the day by walking to a co-worker’s cubicle or the mail room.

Discuss Contraception and Other Medications with Your Doctor – Decreased estrogen levels in the body, or unopposed estrogen without the additional support of progesterone (another hormone), may increase stroke risk for women of all ages. This risk can be caused or exacerbated by birth control pills and hormone replacement medication use. Discuss these and any other prescribed medications you are currently taking with your physician to determine if you are at an increased risk for stroke or any other disease.

Limit Alcohol Use – Some studies indicate that one small glass of red wine daily may reduce stroke risk in some individuals, but other studies caution that alcohol use, when not controlled or in moderation, can greatly exacerbate risk. Many people underestimate the amount of alcohol they consume. Drinking in excess can raise blood pressure and escalate triglyceride levels in the blood as well as cause a host of other health maladies. The National Institute on Alcohol Use and Alcoholism defines moderate drinking as one drink per day for women and two drinks per day for men.

Corey Whelan is a freelance writer in New York. Her work can be found at Examiner.com.