10 Risk Factors for Stroke: Stop Doing These Now

Signs of stroke may be subtle but they always require immediate medical attention. The acronym FAST is used to remember the most common symptoms, such as a drooping face, inability to lift both arms and slurred speech. The T stands for time since you should call for help immediately, even if the symptoms went away or if you are unsure if a stroke occurred or not. Fortunately, over 80% of strokes can be prevented, according to the National Stroke Foundation of Australia, by reducing individual risk factors. 

Lower blood pressure

Hypertension, or high blood pressure, is the biggest risk factor for stroke since it can cause arteries to become blocked, weakened, or even broken. Blood pressure that is regularly measured to be over 140/90 is considered hypertension. (Normal is 120/80.) 

Work with a medical professional to effectively lower blood pressure. Treatment often involves reducing sodium intake, avoiding high-cholesterol foods like ice cream and cheese, and sometimes taking blood pressure medication.

Read More: A Study Found Erythritol, a Zero Calorie Sweetener, is Linked to Heart Attack and Stroke. Should You be Worried?

Maintain a healthy weight

Obesity raises the likelihood of stroke, in addition to all of its potential complications (which also include high blood pressure). So work with a doctor to create a personal plan to lose weight, which would often include lowering caloric intake—often by swapping unhealthy foods with nutritiously-dense ones—and increasing physical activity.

Exercise regularly

Exercise helps reduce risk factors such as obesity and high blood pressure. But it can also lower the risk of stroke on its own accord. So start incorporating more movement into your day by taking the stairs instead of the elevator, taking daily walks, and working out for at least half an hour most days of the week. While you are exercising, make sure you are reaching a level where you are breathing heavily but can still speak.

Stop smoking

Smoking or chewing tobacco is a major stroke risk factor for multiple reasons. First, nicotine raises blood pressure, and cigarette smoke creates fatty buildup in the main artery in the neck. Additionally, tobacco can thicken the blood and increase the likelihood of clots. Even secondhand smoke can be harmful. Remember, it often takes multiple attempts to quit before successfully overcoming the habit. 

Manage blood sugar levels

Type 2 diabetes comes with a high risk of stroke, and it often accompanies other stroke risk factors such as high blood pressure, obesity, and high cholesterol. Even people with prediabetes have a higher risk. Maintaining good sugar levels through diet, exercise, and sometimes medications can help reduce the dangers of untreated diabetes. Work with your doctor on how best to manage this condition.

Treat heart disease

Diabetes and hypertension aren’t the only underlying health conditions that raise the risk of stroke. Ones that affect the heart and circulatory system can lead to factors such as plaque buildup in artery walls, narrowing of blood vessels, blood clots, poor blood flow, and similar issues. See a doctor for proper treatment if you suffer from the following disease:

• peripheral artery disease
• carotid artery disease
• atrial fibrillation
• coronary heart disease
• heart valve disease
• congenital heart defects
• sickle cell disease

Read More: Almost half of patients report the same symptoms one week before a stroke

Reduce alcohol consumption

Heavy use or misuse of alcohol greatly increases the risk of stroke because it raises blood pressure. Therefore, the American Heart Association recommends sticking to light or moderate alcohol consumption, which is the equivalent of one drink a day for women and two drinks a day for men.

Improve cholesterol levels

An excess of “bad” LDL cholesterol in the bloodstream can cause plaque to build up in the blood vessels and create clots. However, high LDL cholesterol levels aren’t the only issue that increases the likelihood of stroke, particularly ischemic stroke. Low levels of “good” HDL cholesterol levels can increase the risk of hemorrhagic stroke. Fortunately, a nutritious diet can balance both. So eat more protein and healthy fats, such as nuts, fish, avocado, and olive oil. Some people may need statins or other kinds of medications that reduce LDL cholesterol levels.

Improve sleep quality

Poor sleep quality significantly increases the risk of stroke, in addition to issues like fatigue, poor cognitive skills, feelings of anxiety, and depression. Sleep problems often linked to stroke include insomnia, hypersomnia, sleep apnea, and extreme daytime sleepiness. So speak to a medical care professional for advice on how to get 7 to 8 hours of quality sleep a night; they may recommend medications and ways to prepare yourself and your bedroom for optimal rest.

Eat a balanced diet

As previously mentioned, diet can greatly affect several stroke risk factors, like cholesterol levels, blood pressure, and obesity. Therefore, the importance of a healthy diet cannot be understated. First, opt for nutritious foods—like fruits, vegetables, fish, poultry, legumes, and whole grains—over unhealthy foods—like refined sugars, ultra-processed foods, and red meat. Then consider reducing sodium consumption to help with blood pressure. Eat healthy fats like fish and olive oil to maintain good cholesterol levels. And finally, limit added sugars and refined carbohydrates to better manage blood sugar levels.

Stroke risk factors outside of your control

Strokes are preventable but not definitively so. There are certain risk factors that people can’t change, such as their age, gender, race, family history, and instances of prior strokes. Even the factors that can be changed often take time to fix. A person cannot change their lifestyle overnight and expect it to stick. Instead, incorporate small changes over time and commit to them. Work with health professionals to make a plan and get support from friends and family as you embark on this journey.

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