Lower Your Risk for Stroke

You can take these steps now.

Quit Smoking

Smoking is a major risk factor for stroke. Nicotine and carbon monoxide damage the vascular system. Do not give up trying to quit. The average smoker attempts to quit five or six times before succeeding. Some people go “cold turkey” or use nicotine replacement products or prescription medications (Zyban). Self-help and counseling programs are available.

Start Exercising

Exercising three or more times per week for 30 minutes helps you lower your risk. If you are aiming for weight loss, you should exercise a minimum of five times per week for 30 minutes. Vary your routine to prevent boredom. Listen to your favorite music. Work out with a friend. Walk, swim or cycle. Try to use dumbbells or resistance bands or do water aerobics twice a week. Include flexibility exercises such as stretching or yoga.

Control Your Blood Pressure

The most preventable cause of atherosclerosis (hardening of the arteries) is high blood pressure, greater than 140 systolic and 90 diastolic. For every 10-point decrease in systolic and every five-point decrease in diastolic, there is significant reduction in how hard the heart and blood vessels work. A 10-point decrease in usual systolic blood pressure reduces risk by 40 percent. Know your blood pressure reading.

Lower Your Homocysteine Levels

High homocysteine, an amino acid in the body that helps make proteins, increases your risk for heart disease, stroke and vascular disease. High levels increase the “stickiness” of blood and the possibility of blood clots. Eating fresh and green vegetables, beans and citrus fruits—all sources of folic acid—lower homocysteine. Know your homocysteine level.

Control Diabetes

Nearly six out of 10 adults with diabetes have high blood pressure, and all need regular blood pressure checks for timely diagnosis and treatment. Blood sugar control is also important to prevent and delay complications. Planning meals, controlling weight, exercising, and taking diabetes medications help control blood sugar. Test blood sugar yourself and have a regular glycosylated hemoglobin (Hemoglobin A1C) blood test to see if changes in your diabetes treatment plan are needed.

Watch Your Cholesterol and Triglycerides

Good cholesterol, or HDL cholesterol, protects against heart disease and stroke. The higher the HDL, the better. Lower than 40 is too low. If your total cholesterol is 200 or more, talk with your doctor about how to lower it through diet, exercise and medication. High triglycerides increase your risk, too, especially those over 150 or 200. People age 20 and older should have cholesterol and triglycerides checked every five years.

Reduce Stress

Stress is associated with high blood pressure and cholesterol and other health problems. Use stress management skills such as positive-thought management and relaxation activities daily. Explore deep breathing, guided imagery, yoga, meditation or a hobby such as dancing or reading. Keep humor in your life. Keep connected with family and friends.

Eat Healthy

Start by eating seven to nine servings of fruits and vegetables daily. They help prevent oxidative damage, which causes plaque buildup in arteries. Keep fat intake to less than 15 percent of daily calorie intake. This reduces cholesterol production by the liver. Maintain a high-fiber diet of 25 grams or more daily. Include 25-50 grams of soy protein.

Maintain a Healthy Weight

Body mass index (BMI) is the relationship between your height and weight. By maintaining a healthy weight and a BMI of 25 or less, you can significantly reduce your risk for chronic illness. Healthy weight loss is gradual and done sensibly through a low-fat, high-fiber diet and regular exercise. Consult with your physician before starting any diet.

Know the Risk of Hormone Replacement Therapy

Recent studies say that women who take hormone replacement therapy (HRT) such as estrogen, do not have a reduced risk for stroke or heart disease. The American Heart Association says that estrogen HRT should not be taken solely to prevent heart disease, a second heart attack or stroke. Talk with your doctor about the risks for osteoporosis, heart disease and breast cancer and quality of life issues before trying HRT.

Making lifestyle changes is not easy for anyone, and results don’t always come quickly. Achieving success includes support from family, friends and health care professionals, setting realistic goals and a practical plan to reach your goals.

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