In the U.S., someone suffers a stroke every 40 seconds. Someone dies from a stroke, or “brain attack,” every four minutes, according to the National Stroke Association.
Stroke happens when a blood clot blocks blood vessels in the brain, or when a blood vessel in the brain bursts open. Either event disrupts the flow of oxygen-carrying blood to brain cells, which in turn, leads to brain cell death.
Anyone can have a stroke, even babies. There are multiple risk factors for stroke. Some ““ age, gender, race and family history of stroke and related events ““ can’t be altered.
But many other risk factors can be reduced or eliminated by losing weight, increasing physical activity and eating healthier. Here are the National Stroke Association’s tips for cutting your risk of stroke:
- Lower your blood pressure. High blood pressure or hypertension is the single biggest risk factor for stroke. Get your blood pressure checked. If it’s 140/90 or higher, talk to your doctor about the best way to lower it. For most people, that means losing weight, getting more exercise and eating healthier, including cutting back on salt in their diets. Some people may also need to take medications, such as a diuretic or calcium channel blocker, to help reduce their blood pressure.
- Atrial fibrillation, a type of heart arrhythmia, ups your risk of stroke by a factor of five. About 15 percent of people who’ve had a stroke also have atrial fibrillation, or Afib. Symptoms include heart palpitations, a sudden pounding or fluttery feeling in the chest, dizziness or lightheadedness. Medications, and in some cases, surgery, can usually control it.
- Get your cholesterol in check. Too much cholesterol in the blood can lead to blocked arteries and the formation of the blood clots that cause strokes. A healthier diet low in fat and high in fiber as well as more physical activity help, but many people need medication to improve their cholesterol numbers.
- Diabetes damages the blood vessels, which in turn ups the risk for stroke. If you’re diabetic, get your blood sugar under control and one of the benefits will be lowering your stroke risk factor.
- Atherosclerosis or hardening of the arteries is a leading risk factor for stroke and heart disease. Improved diet and exercise as well as medication help cut the risk.
- Stop using tobacco in any form. In addition to cutting your risk for heart attack and stroke, you’ll cut your odds of cancer.
- Treat circulation and blood disorders, such as anemia, sickle cell and clotting disorders.
- Watch your alcohol intake. Researchers are still sussing out the numbers, but most experts agree that more than one or two drinks per day increase your odds of having a stroke.
- Move more. People who exercise five or more times a week are less likely to have a stroke. For most people, 30 minutes a day of physical activity can make a big difference.
- Lose weight. Obesity puts a strain on the circulation system and contributes to most of the other risk factors for stroke.
