How To Reduce Your Stroke Risk

Stroke is the leading cause of death and acquired disability in adults worldwide.

A stroke occurs when a part of your brain is denied of oxygen and nutrients, causing brain cells to die.

You can help yourself to reduce your stroke risk by making remarkable healthy life choices. Whether it’s your diet, physical activity, drinking, or smoking, it’s never too late to make a change.

1. Eat healthily

Having healthy foods can adequately control your blood pressure, body weight, and is tremendous when it comes to stroke prevention.

Eat a variety of foods every day because one particular food can not provide your body with all of the proper nutrients you need for good health.

Eat fresh fruits, low-fat foods, legumes, and vegetables daily.

You can eat bananas, oranges, beans, nuts, fish, avocado, cheese, yogurt, and oatmeal. They can significantly lower your risk of stroke. (2)

2. Lose some weight

Being overweight or obese will double your risk of having a stroke.

The higher your BMI. The higher your risk of heart disease, high blood pressure, diabetes, sleep apnea, and cancer.

If you’re overweight, try to drop as little as 10 pounds, it can have a positive result on your stroke risk.

3. Control your blood pressure

High blood pressure can create blood clots to form in your arteries, pointing to your brain, preventing the flow of blood and probably causing a stroke.

Moreover, they can narrow your blood vessels and blocking blood flow to the brain.

To help maintain your blood pressure, you should restrict the amount of salt that you eat, increase your amount of potassium in your diet, and do regular exercise.

4. Do more exercise

Physical activity can help you decrease your blood pressure, which can reduce your stroke risk.

Study shows that regular mild exercise can reduce your risk of stroke by 25%. You should try to get an aerobic exercise at least 2 to 3 hours per week.  (1)

5. Limit your alcohol intake

Drinking excessively can inflate your blood pressure and increase your risk of stroke. It also adds excess calories to your body, which may cause weight gain.

One drink is safe. Studies show one drink per day may lower your risk of stroke, but once you start taking more than two drinks per day, your stroke risk goes up very piercingly.

You can take red wine your alcohol option because it contains resveratrol, which is believed to protect the heart and brain.

6. Quit smoking

One of the most important ways to reduce stroke risk significantly is to quit smoking.

Smoking will thickens your blood and forms an unnecessary plaque buildup in your arteries.

Besides, the best things you ever do for your health is to stop smoking now.

7. Maintain your cholesterol levels

High levels of bad cholesterol can buildup plaque in your arteries, which can clog the arteries, causing your brain not to get oxygen leading to stroke.

8. Treat atrial fibrillation.

Atrial fibrillation can be frightening. This is an irregular and usually rapid heart rate that can increase your risk of strokes.

The symptoms of atrial fibrillation are shortness of breath and anxiety, rapid and irregular heartbeat, dizziness, sweating, or chest pain.

If you assume you may have atrial fibrillation. You should get the right treatment. It will help reduce your risks of stroke and heart failure.