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15 Lifestyle Choices That Significantly Reduce the Risk of Stroke

Strokes are among the leading causes of death and disability worldwide. A stroke occurs when blood flow to part of the brain is interrupted or reduced, depriving brain tissue of oxygen and nutrients. Within minutes, brain cells begin to die.

According to the American Stroke Association, “Someone dies of stroke every 3 minutes and 17 seconds.”  The stats sound scary, but the good news is up to 80% of strokes can be prevented through lifestyle changes.

By making mindful choices about your diet, exercise, and daily habits, you can protect yourself from the devastating effects of this condition. Here are 15 lifestyle changes that significantly reduce the risk of stroke and practical tips for those aiming to live a healthier life.

1. Monitor Blood Pressure 

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High blood pressure is a major risk factor for stroke. Regular monitoring is essential if your blood pressure exceeds the normal range of 120/80 mm Hg.

By age 65, managing high blood pressure becomes crucial. Although it often presents no symptoms, uncontrolled blood pressure can block blood vessels, leading to strokes and impacting heart health. You can keep your blood pressure in check through lifestyle changes such as maintaining a healthy diet, exercising regularly, and limiting alcohol intake.

In some cases, medication may also be necessary to manage hypertension effectively. Get in touch with your healthcare provider to maintain blood pressure and make any necessary adjustments to your treatment plan. 

2. Manage Cholesterol

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High cholesterol levels contribute to the buildup of plaque in your arteries, a condition known as atherosclerosis. This can reduce or block blood flow to the brain, causing an ischemic stroke (caused by a blockage). On the flip side, low levels can increase the risk of intracerebral hemorrhage (bleeding). 

Get your levels tested regularly and take steps to maintain a healthy balance between low-density lipoprotein (LDL) and high-density lipoprotein (HDL) cholesterol. 

Eating foods that are low in saturated and trans fats, increasing your intake of omega-3 fatty acids, and consuming plenty of fruits, vegetables, and whole grains can help manage cholesterol levels.

3. Quit Smoking 

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Smoking doubles the risk of stroke by damaging blood vessels and increasing blood pressure. The harmful chemicals in cigarette smoke cause the arteries to narrow and thicken, which makes it easier for clots to form. These clots can then travel to the brain, leading to a stroke. 

It’s never too late to give up smoking. According to the American Cancer Society, circulation improves within just a few weeks of quitting, and lung function increases. Over time, the risk of stroke drops to that of a non-smoker. 

Support systems such as nicotine replacement therapy, prescription medications, and counseling can be highly effective in helping individuals quit smoking for good.

4. Keep Your Weight in Check 

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Excess body weight is another risk factor for stroke.  Research indicates that obese individuals have a 64% higher risk of stroke, while overweight individuals face a 22% higher risk. Obesity also increases the risks of other diseases like diabetes and high blood pressure. 

To maintain your weight, eat a balanced diet and stay physically active. Eating nutrient-dense foods and keeping portions in check are great strategies for managing weight. Losing even a small amount of weight can improve cardiovascular health and lower stroke risk.

5. Say No to Booze

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Moderation is key when it comes to alcohol consumption. According to the American Heart Association, no more than one drink per day for women and two drinks per day for men is recommended. However, replacing it with any other healthy drink can never go wrong!

Consuming alcohol in excess can lead to high blood pressure, obesity, and an irregular heartbeat, all of which are significant risk factors for stroke. If you find it challenging to drink in moderation, seek support from healthcare providers or support groups to manage alcohol consumption more effectively. 

6. Manage Your Sugar Levels

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You are at higher risk of stroke if you have high blood sugar levels. Diabetes, when poorly managed, can harm blood vessels all over the body, including in the brain. High blood sugar levels can make these vessels less flexible and more likely to narrow, raising the risk of blockages and clots that can lead to a stroke. 

Data reveals that stroke accounts for 20% of deaths in people with diabetes. Therefore, maintaining good blood sugar control through diet, exercise, medication, and regular monitoring is essential. 

7. Get Moving

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Regular exercise helps lower blood pressure, improve circulation, and keep you in shape, reducing the risks of stroke. Try to get in at least 150 minutes of moderate aerobic activity each week, such as brisk walking or cycling. 

Incorporating variety in your routine by including strength training exercises at least two days a week can further enhance the benefits.

8. Don’t Skip Your Medications

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If you have diabetes, high blood pressure, or disturbed cholesterol values, in that case, taking your prescribed medications is vital for managing these health conditions. Because they increase the chances of getting a stroke. 

For example, antihypertensive drugs manage blood pressure, and statins lower cholesterol. Consistently taking your medication as directed by your doctor reduces your risk of stroke. 

Don’t skip doses or stop medication without consulting your doctor. Talk to your healthcare provider to adjust your treatment if you have side effects or concerns. 

9. Get a Good Night’s Sleep

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Sufficient and good quality Sleep helps keep us healthy by letting our bodies repair and rejuvenate. If you’re not sleeping well or have issues like insomnia or sleep apnea, it can lead to high blood pressure, heart disease, and other problems that increase stroke risk. Adults should aim for 7-9 hours of good sleep each night to keep their hearts healthy and reduce their chances of stroke.

To improve your sleep, try sticking to a regular bedtime routine, create a relaxing sleep environment, and cut down on caffeine and screen time before bed. 

10. Eat Healthy

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Adopting a healthy and nutritional diet is a great way to minimize your risk of stroke. Consuming various fruits, vegetables, whole grains, lean proteins, and healthy fats provides your body with essential nutrients and helps manage weight, blood pressure, cholesterol levels, and blood sugar.

Opt for foods high in fiber and low in saturated fats, trans fats, and sodium. Limiting processed foods, sugary beverages, and red meat can also significantly reduce stroke risk.

11. Limit Your Salt Intake

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The World Health Organisation (WHO) estimates that most people eat almost 11 grams of salt a day, which is double the daily maximum advised intake of less than 5 grams. Eating a lot of salt holds onto extra fluid to balance sodium levels, which increases blood volume and boosts blood pressure. Over time, this extra strain can damage your blood vessels or cause clots. 

By reducing salt intake, you help keep your blood pressure in check and ease the load on your cardiovascular system.

To do this, try avoiding processed foods often loaded with sodium and go for fresh, whole foods instead. 

12. Limit Saturated Fat 

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Excessive consumption of saturated fats can lead to higher cholesterol and weight gain, increasing the risk of stroke, type 2 diabetes, and other cardiovascular diseases. 

A study indicates that reducing saturated fat intake for at least two years can significantly lower the risk of cardiovascular issues, including stroke.

13. Manage Stress  

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Chronic stress can lead to increased cortisol levels, a hormone associated with the body’s “fight or flight” response. Elevated stress levels have been linked to a significant number of strokes and other heart and blood vessel disorders.

Additionally, stress can contribute to unhealthy coping mechanisms such as poor diet, physical inactivity, and smoking, all of which further jeopardize cardiovascular health. To manage stress effectively, incorporating strategies such as mindfulness, physical activity, and social support can be beneficial. 

14. Monitor and Manage Atrial Fibrillation

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Atrial fibrillation (AFib) is a heart condition characterized by an irregular and often rapid heart rate. This irregularity can cause poor blood flow, leading to blood clots forming in the heart. These clots can travel to the brain, resulting in a stroke. AFib is a significant risk factor for stroke, making it crucial to monitor and manage this condition effectively.

Regular check-ups with your healthcare provider are essential for diagnosing and treating AFib. Treatment options vary depending on the severity but may include medications to control heart rate and rhythm, blood thinners to prevent clot formation, and lifestyle changes such as increased physical activity and dietary adjustments.

15. Avoid Illicit Drugs

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Illicit drugs can seriously harm your heart and increase the risk of stroke. Drugs like cocaine, amphetamines, and heroin can quickly raise blood pressure, narrow blood vessels, and cause irregular heartbeats. These changes put extra stress on the heart and make strokes more likely.

The added impurities in these drugs can worsen their impact. Long-term use can lead to chronic high blood pressure, heart disease, and severe vascular damage. To lower your stroke risk, avoid using illicit drugs. If you or someone you know is struggling with addiction, seek help from medical professionals, counselors, or support groups to improve health outcomes.

Substances such as cocaine, amphetamines, and heroin can cause a rapid rise in blood pressure, lead to the narrowing of blood vessels, and induce heart arrhythmias. These physiological changes stress the cardiovascular system, making blood clots and strokes more likely. Long-term use of illicit drugs can exacerbate these risks by contributing to chronic hypertension, heart disease, and severe vascular damage.

If you or someone you know is struggling with substance abuse, seeking help from medical professionals, counselors, or support groups can provide a pathway to recovery and significantly improve long-term health outcomes.

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Finding it challenging to lose those stubborn extra pounds, and growing more disheartened by the digits on your scale? The plethora of diets, exercise routines, and conflicting guidance can, without a doubt, feel quite bewildering. In the midst of numerous choices and contradictory information, you might naturally ponder: Where should you even commence?

27 Ways Real People Were Able to Lose Weight Sustainably without Extreme Dieting

17 Things That Happen When Someone Stops Drinking

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Have you ever wondered what changes you might see in yourself once you put down the glass for good? Deciding to quit drinking, even if you don’t drink “that much,” can be life-changing. 

Studies show that alcohol consumption has been linked to over 200 diseases and around 178000 deaths in the US each year. You’re taking a decisive step towards improving your health and overall well-being by quitting drinking.

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