5 Lifestyle Changes to Lower Your Stroke Risk

Every 40 seconds, someone in the U.S. has a stroke—making it one of the leading causes of death and disability nationwide. While certain risk factors like age and genetics are beyond your control, research shows that lifestyle choices play a significant role in reducing stroke risk. In fact, making simple lifestyle changes and working closely with your doctor can have a powerful impact on your overall health and help protect you from stroke. 

Lower your stroke risk with these five tips.

1. Stay active

According to the World Stroke Organization, being physically inactive is thought to be linked to 1 million strokes each year. Regular exercise can help lower stroke risk factors for stroke, including high blood pressure, diabetes, high cholesterol, obesity and stress. Physical activity works by making your heart pump more efficiently, allowing it to move blood with less effort, which naturally lowers blood pressure. Exercise also helps manage blood sugar levels and improves cholesterol levels. 

You should aim for 150 minutes of moderate-intensity, heart-pumping exercise a week. Walking fast or biking are two good examples of this type of exercise. 

Your 150 minutes of exercise don't have to be all at once. Breaking it down into 30-minute sessions, five times a week, is an achievable goal. You can also include muscle-strengthening activities, such as weight lifting, two days a week. Consistency is important. 

2. Cut back on salt

Eating too much salt, or sodium, increases your risk of having a stroke. This happens because high sodium intake raises your blood pressure. Over time, the blood vessels in your heart can narrow due to salt intake, which can ultimately lead to stroke or heart attack.

You should aim to eat no more than five to six grams of salt each day. That’s about one teaspoon of salt. Most Americans consume significantly more than this a day. Here are a few ways to eliminate salt from your diet:

• Ask for dressings and sauces on the side so you can use only the amount you want.
• Choose fresh fruit or vegetables for a snack instead of salty chips or processed snacks.
• Cook more meals at home, which allows you to control the amount of salt you put in or on your food.
• Read labels to be aware of exactly how much salt you’re eating. 

3. Improve your diet

An unhealthy diet significantly raises your stroke risk by contributing to high cholesterol, heart disease, diabetes and obesity—all of which are major risk factors. Poor diet choices directly damage vascular health. 

Heavy drinking has also been linked to an increased risk of stroke. To lower your overall risk, limit alcohol consumption to moderate levels (one drink daily for women, two for men) and prioritize dietary changes, such as reducing sodium and saturated fats.

4. Stop smoking

Tobacco smoke contains thousands of chemicals, and at least 250 of them can damage your body, including increasing the risk of blood clots and raising your blood pressure. If you smoke, quitting is one of the best things you can do to prevent stroke. After you quit smoking, your risk of stroke and heart disease starts to go down. 

Quitting smoking on your own is not easy, but there are resources available to help you stop. Your doctor may be able to prescribe a medication that helps curb your cravings. You can also contact the Texas Tobacco Quitline for support with stopping smoking. 

5. Get treatment for any other medical conditions

Managing medical problems, like diabetes or a heart condition, can help prevent stroke. If you have been diagnosed with heart disease, follow your doctor’s treatment plan. Diabetes can increase your risk of stroke because high glucose levels can damage blood vessels throughout the body, including the brain. 

You should keep your blood sugar in the normal range. If you have diabetes, talk with your doctor or nurse about ways to keep your blood sugar under control. Be sure to take any medications your doctor prescribed for conditions like high cholesterol, high blood pressure or diabetes. Consistency with treatment is crucial to minimizing damage to your arteries and lowering your overall stroke risk.

In conclusion

Stroke doesn't have to happen to you. You have some control over several stroke risk factors. The five lifestyle factors you can change to lower your risk include:

• Staying active
• Cutting back on salt
• Improving your diet
• Quitting smoking
• Treating other medical conditions

If you need help lowering your stroke risk, doctors at CommonSpirit Health can help. Find a doctor or provider today.