Reducing Your Risk of Stroke
Keeping your heart and blood vessels healthy can significantly decrease the risk of most strokes. There are many factors that can affect your cardiovascular health and the more factors you control, the more you reduce your risk of a stroke. Controllable factors include:
Reach and Maintain a Healthy WeightIf you are overweight or obese , talk to your doctor about a plan to lose weight. Adopt a sensible eating plan and exercise regularly. Plan to lose weight gradually, to help you maintain your weight at the desired level. Consider consulting with a dietitian, who can help you with meal planning and portion sizing.
Quit SmokingChemicals in tobacco smoke contribute to the build up of plaque in the arteries, increasing your risk of atherosclerosis . Over time, this increases the risk of blood clots, which can reduce or block blood flow to the brain. Smoking can also cause tightening or spasming of blood vessels which can further restrict blood vessels with plaque. Quitting smoking is the best way to put yourself on the right track. Talk with your doctor about tools and programs to help you quit . Secondhand smoke can be damaging as well, so try to avoid that when possible.
Drink Alcohol in ModerationExcess alcohol intake is associated with an increased risk of heart arrhythmias, which can affect blood flow to the brain. If you drink alcohol, aim for moderations. Moderate alcohol intake, means two drinks or less per day for men, and one drink or less per day for women. Some studies have suggested that moderate alcohol consumption be beneficial. If you do drink alcohol, talk with your doctor to determine how much is healthy for you.
Eat a Healthy DietYour diet can have a significant impact on your "bad" and "good" cholesterol levels. Managing your cholesterol levels with a well-balanced diet can reduce your risk for a heart attack by reducing the amount of plaque build up. A well-balanced diet includes plenty of whole grains , fruits and vegetables , and nuts. Also consider substituting bad fats for good fats . This means eating more mono- or polyunsaturated fats like olive and canola oil, and less saturated and trans fats which can raise your bad cholesterol levels. General recommendations include adding fish, which contains omega-3 fatty acids , to your diet at least twice per week. Talk to your doctor about whether you should take omega-3 supplements.
Exercise RegularlyRegular aerobic exercise, such as brisk walking, using a stationary bike, or treadmill, can help reduce the risk of stroke and other cardiovascular diseases. This activity can help lower blood pressure, enhance blood circulation, increase good cholesterol, and decrease the demands on the heart. Aim for at least 30 minutes of exercise per day on most days of the week.
Manage Other Health ConditionsCertain medical conditions are associated with an increased risk of cardiovascular disease or stroke. While not all risk can be eliminated, carefully managing these conditions can greatly decrease the risk of heart problems.HypertensionHypertension is the biggest risk factor for stroke. If you are being treated for hypertension, adhere to the treatment plan outlined by your doctor. Monitor your blood pressure regularly. Talk to your doctor about checking your blood pressure at home. Dietary changes, regular exercise, and medications can help you control your blood pressure. The DASH diet is a plan designed to help reduce blood pressure. Diabetes High blood glucose levels can increase your risk for a stroke by causing damage to smaller blood vessels and contributing to plaque build up on blood vessels walls. Managing blood glucose levels may delay cardiovascular problems that contribute to stroke. If you have diabetes , work with your doctor to develop a plan to manage your blood glucose levels. High blood glucose levels can increase your risk for a stroke by causing damage to smaller blood vessels and contributing to plaque build up on blood vessels walls. Managing blood glucose levels may delay cardiovascular problems that contribute to stroke. If you have diabetes , work with your doctor to develop a plan to manage your blood glucose levels. Obstructive Sleep Apnea Obstructive sleep apnea (OSA) is characterized by repeated episodes of complete or partial airway obstruction during sleep. The disorder is associated with disrupted sleep patterns and decreased oxygen supply. OSA has been linked to several cardiovascular disorders, as well as early death. Complications of OSA include hypertension, heart failure , diabetes, stroke , and heart attack. Work with your doctor to decrease the incidence or severity of your sleep apnea. This may include using a CPAP machine or surgery. Daily AspirinAsk your doctor whether taking a daily aspirin is right for you. If you are at high risk for stroke, aspirin may prevent one. Since aspirin therapy is not without risk, be sure to consult with your doctor before taking an aspirin a day.
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