Take These 8 Steps To Help Prevent A Stroke

People often refer to a stroke as a “brain attack.” It happens when something disrupts the blood flow to the brain, which leads to the sudden loss of brain function. Strokes are life-threatening and life-changing.

Fortunately, you can prevent many strokes by making positive lifestyle changes and managing any underlying health conditions, said J. Michael Tuchek, DO, FACS, a cardiothoracic and vascular surgeon at Franciscan Health.

Dr. Tuchek, an independent physician who chooses to practice at Franciscan Health Crown Point, recommends these eight steps for stroke prevention.

Key Takeaways: Preventing A Stroke

• Many strokes are preventable. Making healthy lifestyle choices and managing conditions like high blood pressure and diabetes can significantly reduce your stroke risk.
• Heart health and brain health are connected. Diet, exercise and cholesterol management all play a major role in stroke prevention.
• Know and manage your risk factors. High blood pressure, smoking, diabetes and excess weight are leading contributors to stroke.
• Small changes make a big impact. Staying active, eating well, limiting alcohol and quitting smoking can help protect your brain and overall health.

1. Embrace Healthy Nutrition

A heart-healthy diet plays a role in preventing strokes. Strive to eat nutrient-rich foods, like fruits, vegetables, whole grains, lean proteins and healthy fats. Work to reduce eating processed foods — foods made in a factory — and reduce salt added sugars and unhealthy fats. Instead, use olive oil instead of butter and choose baked or grilled options over fried foods.

2. Stay Physically Active

Engage in regular physical activity every week. Doing so can significantly reduce the risk of stroke. Try for at least 150 minutes of moderate-intensity aerobic exercise every week. That’s 30 minutes for five times a week of brisk walking, bike riding, or swimming. Exercise helps control blood pressure, cholesterol levels and weight, all of which contribute to stroke prevention. Exercise also helps with blood circulation and improves your overall heart health.

3. Don’t Smoke, Or Quit If You Do

Quitting smoking improves your overall health and quality of life and reduces your risk of stroke. Smoking damages blood vessels, increases blood pressure and contributes to the development of blood clots. If you smoke, talk to your provider about ways to help you quit.

4. Manage Your Blood Pressure

High blood pressure is one of the leading causes of stroke. Regularly monitor your blood pressure and work with your provider to keep it within a healthy range at or under 130/80 mm/Hg. Lifestyle changes, like eating a nutritious diet, regular exercise, maintaining a healthy weight, reducing salt intake and managing stress, can all help control your blood pressure. If you have high blood pressure, medications prescribed by your provider may help manage your hypertension.

5. Control Diabetes

Diabetes puts you at a higher risk of stroke. This is because of the complications of high blood sugar levels in the blood vessels. It’s essential to manage diabetes through regular monitoring, medication and lifestyle changes. Following good nutrition and getting plenty of exercise can help balance your blood sugar levels and reduce your risk of stroke.

6. Maintain A Healthy Weight

Being overweight or obese increases the risk of many health issues, including stroke. Work to maintain a healthy weight by following a balanced diet and staying physically active. Talk to your provider or a nutritionist if you need help creating a personalized plan that meets your needs and goals.

7. Know Your Numbers

Plaque builds up in your arteries when you have high cholesterol levels, increasing the risk of stroke. Regularly check your cholesterol levels and take steps to keep them within a healthy range of under 200 mg/dL. Adopting a heart-healthy diet and staying physically active will help manage your cholesterol levels. Your doctor may prescribe medication to help control your cholesterol.

8. Reduce Alcohol Intake

Drinking alcohol can raise your blood pressure, and this can increase your risk of stroke. If you do drink alcohol, make sure you do so in moderation. The recommended limits are one drink per day for women and up to two drinks per day for men, according to the U.S. Centers for Disease Control and Prevention.

Positive lifestyle changes can help prevent strokes. By following a healthy lifestyle, making mindful choices about your diet and exercise and managing any underlying health conditions, you can significantly reduce your risk of experiencing a stroke. Schedule regular check-ups with your provider to monitor your health and protect your brain.