Keeping the heart and blood vessels healthy can lower the risk of most strokes. Here are steps that can help:
Stay at a Healthy Weight
Obesity can raise the risk of stroke. Reach or maintain a healthy weight through healthful eating and exercise. A dietitian can help with meal planning and portion sizes.
Quit Smoking
Smoking can add to the build up of plaque in the arteries. Over time, this raises the risk of blood clots, which can limit or block blood flow to the brain. Smoking can also cause tightening or spasming of blood vessels. This can build up more plaque. People who smoke should talk to their doctors about ways to quit. Secondhand smoke should also be avoided.
Limit Alcohol
Drinking too much alcohol raises the risk of heart rhythm problems. This can affect blood flow to the brain. Take steps to limit alcohol.
Eat a Healthful Diet
Some foods can raise cholesterol levels. Healthful eating can lower the risk of a heart attack by limiting plaque build up.
Whole grains , fruits and veggies , and nuts are healthful food choices. Eating more healthful fats like olive and canola oil and less saturated and trans fats like margarine can also help.
Try to eat fish at least two times a week. It has healthy omega-3 fatty acids. Fish oil supplements may also help.
Workout Regularly
Regular aerobic exercise, such as walking or biking, can help lower the risk of stroke and other heart problems. Adults should get at least 30 minutes of exercise per day on most days of the week. This can help lower blood pressure, improve blood flow, raise good cholesterol, and ease strain on the heart.
Manage Other Health Problems
Some health problems are linked to an increased risk of heart disease or stroke. Manage chronic health problems to lower the risk.
Hypertension is the biggest risk factor for stroke. It will need to be managed with dietary changes, regular exercise, and medicine. Blood pressure will also need to be checked often.
High blood glucose levels can raise the risk for a stroke by harming smaller blood vessels and adding to plaque build up on blood vessel walls. Controlling blood glucose levels may lower the risk of heart problems that can lead to stroke. Blood glucose levels will need to be managed and kept at a healthy level.
High blood glucose levels can raise the risk for a stroke by harming smaller blood vessels and adding to plaque build up on blood vessel walls. Controlling blood glucose levels may lower the risk of heart problems that can lead to stroke. Blood glucose levels will need to be managed and kept at a healthy level.
Obstructive sleep apnea (OSA) is when a person has times of complete or partial airway obstruction during sleep. It interrupts sleep and lowers oxygen supply. Problems from OSA are high blood pressure, heart failure, diabetes, stroke, and heart attack. A person will need to work with their doctor. A CPAP machine or surgery may be needed to promote breathing during sleep.
A daily aspirin may lower the risk of stroke in certain people who are at high risk. This therapy does carry a risk of bleeding, so it is not right for everyone.
References
Brain basics: Preventing stroke. National Heart, Lung, and Blood Institute website. Available at: https://www.stroke.nih.gov/materials/brainbasics.htm. Accessed March 14, 2022.
Stroke. National Heart, Lung, and Blood Institute website. Available at: https://www.nhlbi.nih.gov/health-topics/stroke. Accessed March 11, 2022.
Revision Information
- Reviewer: EBSCO Medical Review Board Rimas Lukas, MD
- Review Date: 11/2021
- Update Date: 03/14/2022