Know Your Risk Before It Strikes
Your arteries could be hiding early disease. Find out today.
May is American Stroke Month, when clinicians and patients are urged to take action, spread the word, and work “together to end stroke, before it even happens.” Rates of this serious condition, also called a “brain attack,” are rising in younger adults.
The largest increase is in people ages 35 to 44, according to a new study in JAMA Neurology. Researchers also found that the number of people with at least three major stroke risk factors has increased in all age groups and nearly doubled for those ages 35 to 44.
Each year, 795,000 Americans have strokes. For one out of four, it’s not their first. The good news is that strokes are preventable, regardless of age or family history. Large studies show that the right habits can cut risk by up to 90% making lifestyle change more effective than any medication or surgery. Here are five heart-healthy lifestyle tips to help you live well and stroke-free.
Healthy Lifestyle Steps that Lower Risk
Exercise regularly
Compared to people who exercise four or more times a week, those who are sedentary are 20% more likely to suffer a stroke or a transient ischemic attack (TIA). That finding comes from a study of more than 30,000 adults of diverse ethnicities, ages 45 and older. The BaleDoneen Method recommends at least 22 minutes a day of aerobic activity, such as jogging, biking, swimming, or brisk walking. Physical activity for stroke prevention is proven to lower blood pressure, improve circulation, and help with weight control. Check with your medical provider before starting any new exercise routine.
Eat more fruits and vegetables
Eating more produce can add years to your life. In an analysis of studies involving 2 million people worldwide, those who ate the most fruits and vegetables cut their stroke risk by 16%, heart disease risk by 28%, cancer risk by 13%, and early death risk by 27%, compared to those who ate the least. A Mediterranean diet and stroke risk study also showed significant benefits. The BaleDoneen Method uses genetic testing to recommend the best healthy diet for each patient.
Avoid nicotine and secondhand smoke
Every year, secondhand smoke causes more than 8,000 deaths from stroke. Smoking and other nicotine use, such as vaping or chewing tobacco, cause one in three deaths from cardiovascular disease. These habits make blood stickier, increasing the chance of clots that block blood flow to the heart or brain. Smoking cessation can reduce your risk for heart attack, hypertension, and stroke. If you smoke, quit smoking as soon as possible.
Slim down, particularly around the middle
Stroke risk is lowest for people with a body mass index (BMI) of 25 or less. Large studies show that having a waistline above 35 inches for women or 40 inches for men more than doubles obesity stroke risk and risk for heart disease. Interval training short bursts of higher intensity activity mixed with lighter exercise is effective for weight loss and better heart health.
Take great care of your teeth
A landmark BaleDoneen study found that gum disease caused by certain high-risk oral bacteria can directly cause cardiovascular disease. These findings were confirmed by U.S. and Japanese researchers linking oral bacteria to several kinds of stroke, including brain bleeding that can lead to dementia. Good oral care supports lower blood pressure lifestyle improvements and overall heart health.
Benefits of These Lifestyle Steps for Stroke Prevention
Following these five steps supports stroke prevention and overall heart health. Regular exercise and a healthy diet lower cholesterol, control blood sugar, and help manage atrial fibrillation. Avoiding nicotine protects arteries and improves circulation.
Keeping a healthy weight lowers strain on the heart, while good oral care reduces harmful bacteria linked to heart disease. Together, these actions lower your risk for stroke, heart attack, and related complications.
FAQs
What is a healthy lifestyle to avoid stroke?
A healthy lifestyle includes regular exercise, a balanced diet, no smoking, and good oral care.
What are 80% of strokes caused by?
Most strokes are caused by preventable risk factors like high blood pressure, smoking, and poor diet.
Can you reduce your risk of stroke?
Yes. Healthy habits can lower stroke risk by up to 90%, even for high-risk people.
What is the best exercise to avoid stroke?
Aerobic activities like brisk walking, swimming, or cycling are excellent for stroke prevention.
About the Author: Carol
