You can take steps to reduce risks. It’s not that complicated, say experts
By Deborah Jeanne Sergeant
Age and genetics play part in your stroke risk. However, you can help mitigate even an elevated stroke risk with lifestyle modifications.
Physician Fahed Saada, section chief of neurology at St. Joseph’s Health, recommends the Mediterranean style eating, which includes plenty of produce, cooking with olive oil instead of butter, whole grains instead of white and focusing on chicken, fish and other white meat instead of red meat.
“Eat fewer fried foods which cause hardening of the arteries,” Saada said. “No excessive red wine and moderation in everything.”
Ultra processed, prepackaged foods typically contain elevated levels of sodium, which raises risk of high blood pressure, a stroke precursor. Too much alcohol raises blood pressure.
Saada also encourages avoiding sugary beverages. Check the nutrition facts on labels for a food or beverage’s sodium and sugar content.
Moving also matters.
“All you need is 20 minutes of walking five days a week to get your heart going and start a healthy lifestyle,” Saada said. “As soon as you commit yourself to a specific focus, a little aerobic activity will go a long way versus going to the gym and committing yourself to going to the gym. People live a busy lifestyle.”
Take a walk during your lunch break and another with the family after dinner. Perform strength training movements a few times per week.
Sleep also factors into stroke risk.
“Sleep is incredibly important,” he added. “Make sure you get adequate sleep, about seven hours. Get good sleep. If you are snoring and obese, you have to be evaluated for a sleep study to make sure you don’t have obstructive sleep apnea. Get treated for it; it’s an indicator for stroke. You deprive your brain of oxygen with sleep apnea.”
Unmanaged, chronic stress can by extension raise stroke risk. Saada said that the constant elevated cortisol level is linked to cardiovascular disease, even in people who are young.
Exercise can help reduce stress, along with other forms of self-care. Take time to engage in pleasurable activity daily, along with taking vacation time off from work.
Weight affects stroke risk.
“Obesity — BMI of 30-plus — is linked to a two- to four-fold increase in stroke risk,” said physician Wendy Scinta, medical director at Medical Weight Loss of New York in Fayetteville. “Losing just 5% to 10% of your weight can significantly reduce this risk.”
Knowing your numbers can help keep track of your stroke risk. Blood pressure is “super important,” said physician Grahame Gould, board member with the American Heart Association, and neurosurgeon specializing in cerebrovascular neurosurgery and interventional neuroradiology at Upstate University Medical Center. “High blood pressure is a killer and it is so common. Our doctors can also help us control our blood cholesterol levels and treat other medical problems that increase stroke risk.”
Clots traveling through blood vessels to the brain cause strokes. Plaque inside blood vessels can cause clots when the plaque breaks free. Unmanaged diabetes and high cholesterol can contribute to stroke risk because these “can harm your blood vessels,” said Joshua Onyan, registered nurse and stroke program manager at Upstate University Hospital. “Work with your doctor to manage them.”
The aforementioned Mediterranean diet can help reduce cholesterol by up to 20% but may not be enough to make a difference for older people, those who have had a stroke or heart attack or people with other risk factors. Prescribed medication can help.
Unmanaged type 2 diabetes can also raise stroke risk, as it increases plaque in the blood vessels. Controlling Type 2 diabetes through proper diet and exercise, along with any prescribed medication can help reduce the patient’s stroke risk.
Another lifestyle factor is smoking.
“Smoking damages blood vessels and increases stroke risk,” Onyan said. “If you smoke, talk to your doctor about quitting.”
Originally touted as safer and even a means of cessation, vaping is neither of these.