What lifestyle changes can I make to avoid a stroke?

These few lifestyle changes can greatly reduce anyone's chances of having a stroke:

• Reduce salt intake. High blood pressure is one of the leading causes of stroke. Cutting back on salt is one of the most significant steps to maintaining or lowering your blood pressure to a healthy level of 120/80 or below. Try flavoring your food with a variety of spices that may be healthier than salt.
• Eat a heart-healthy diet. Maintaining a healthy balance between your good cholesterol (HDL) and bad cholesterol (LDL) is the best way to prevent high cholesterol, heart disease and the increased risk of stroke. Your cholesterol level should remain at 200 mg/dl or below.
• Stop smoking. Smoking is not only bad for your lungs, it is bad for your brain, too. A smoker is at twice the risk of having a stroke because smoking damages blood vessels, raises blood pressure and speeds up the clogging of arteries.
• Exercise. If you are obese or overweight, your risk factors for high cholesterol, high blood pressure and diabetes increases and so does your risk for a stroke. Extra weight places an added strain on your entire circulatory system, but aerobic exercise can be a good way to lose those extra pounds and substantially improve your health.

However, there are certain populations that are still at higher risk of having a stroke even after making the proper lifestyle changes. These include adults 55 years of age or older, African-Americans and Hispanics, those with a family history of stroke, and people who have already had an attack or a transient ischemic attack (mini stroke). In addition, women are more likely to die from a stroke than men, although attacks are more common in men.

You can do plenty to make your heart and blood vessels healthy, even if you’ve had a stroke. A healthy lifestyle plays a big part in decreasing your risk for disability and death from stroke and heart attack. Here are the steps to take:

• Don’t smoke.

• Improve your eating habits.

• Be physically active.

• Take your medicine as directed.

• Get your blood pressure checked and manage it if it’s high.

• Reach and maintain a healthy weight.

• Decrease your stress level.

• Seek emotional support when it’s needed.

• Have regular medical checkups.

Your doctor will probably talk about exercise, diet choices, weight management, and smoking cessation. By asking about your personal top priorities, you will know what to tackle first.

Changing all your unhealthy lifelong habits at the same time is nearly impossible. The experts recommend setting smaller and more achievable goals. This is also important because some changes are interrelated, like quitting smoking and managing your weight. Here are smart follow-up questions:

• Which physical activities would I most benefit from?

• Do I need to lose weight? How much? Who or what can help me?

• What diet or program do you recommend?

• Where can I get help to quit smoking?

Ask your doctor, “What else can I do to lower my chances of having a heart attack or stroke?” The question is very proactive and empowering. Ask for specific advice and recommendations. Your doctor may suggest certain genetic tests or other advanced blood tests to further clarify your risks. The doctor may also mention working with a personal trainer to develop a regular exercise routine or finding a dietitian who can advise you on healthier food choices.

One way to reduce your risk of stroke is to maintain your brain. Strokes are often caused
by a blockage in an artery that carries blood to the brain, so keeping your arteries healthy can reduce your risk of a stroke.

At the Centers for Disease Control and Prevention, Dr. Amy Valderrama shares some ways
on how to do it: "Eat a healthy diet that’s low in saturated fat and cholesterol, high in fiber, and low in salt or sodium. Maintain a healthy weight. Be physically active. Don’t smoke. And limit alcohol use."

If you or someone you know seems to be having a stroke, call 911 immediately. The sooner
you get help, the greater the chances of recovery. And although strokes are more common among older people, they can happen at any age.

http://www.hhs.gov/news/healthbeat/2011/11/20111128a.html