A low-sodium, low-cholesterol diet can help prevent strokes. People with high blood pressure should limit the amount of salt and fat eaten. This not only involves eliminating the use of table salt, but also being aware of foods which are naturally high in salt--such as bacon, many cheeses and prepackaged foods--and also saturated fats. If you have diabetes, follow your doctors’ advice on diet in order to enhance the benefits of certain prescribed drugs.
To ensure proper nutrition, you must also maintain proper food portions. This not only helps avoid obesity in sedentary individuals, but also helps prevent malnutrition in people who lack an appetite due to the loss of their sense of smell or taste or who find it difficult to buy groceries and prepare food.
Diet and Nutrition
Certain foods contribute to increased blood pressure and blood cholesterol, elevating the risk of stroke for people who consume them regularly. To help reduce stroke risk, avoid:
Excess fat and cholesterol
Excess salt
Physical inactivity and obesity (overweight)
Being inactive, obese or both can increase your risk of high blood pressure, high blood cholesterol, diabetes, heart disease and stroke. To help reduce stroke risk:
Go on a brisk walk at least once a day
Climb at least one flight of stairs daily
Be active at least 30 minutes total on most days
Watch food portions to help control weight
Avoid excessive alcohol - An average of more than one alcoholic drink a day for women and more than two drinks a day for men can increase the risk of stroke. To help reduce stroke risk, use common sense and moderation when drinking, staying within recommended limits consistently.
Reduce Stress
Stress increases blood pressure, and high blood pressure is a major risk factor for stroke. A one-time stressful event rarely causes disease, but unresolved stress over the years can contribute to high blood pressure.
Illegal Drug Use
Intravenous drug abuse carries a high risk of stroke. Cocaine use has been linked to strokes and heart attacks—even for first-time users.
Stop Smoking
Cigarette smoking is the NUMBER ONE preventable risk factor for stroke. Nicotine and carbon monoxide in tobacco smoke reduce the amount of oxygen in your blood. They also damage the walls of blood vessels, making clots more likely to form. Studies confirm that smokers have a higher risk of stroke, regardless of other factors such as age, high blood pressure or heart disease. Women who smoke and use birth control pills are at an even greater risk for stroke.
Lower Your Blood Pressure High blood pressure is one of the most important and controllable stroke risk factors. Most people are able to control high blood pressure through diet, exercise, medication or a combination of all three. Diet and exercise are two key factors that can be controlled through lifestyle changes. A diet that is low in salt and rich in vegetables, fruits and low-fat dairy products may help lower blood pressure.
Recent studies have also shown that increasing potassium intake, for example by eating fresh fruits and vegetables, may help lower blood pressure. In addition to diet, a program of regular exercise – appropriate for age and fitness level that is approved by the health care provider – may not only aid in weight loss, but also help lower blood pressure. In addition to these steps, the doctor also may recommend medications to help treat high blood pressure.
Several different kinds of medications are available to treat high blood pressure, including common groups of drugs called calcium channel blockers and ACE-inhibitors. You and your doctor may try several different drugs before you find the one that works best for you. Once you find a drug that works, be sure to take it as directed, exactly as prescribed, even when you feel fine. Regularly monitor your blood pressure while on medication to make sure you are maintaining a controlled blood pressure.
Recommended blood pressure is 120/80. People on blood pressure medication should target a blood pressure of 130/90.
Stroke Facts
Strokes most often occur in older adults.
Strokes occur more often in women than in men.
While gender and age may increase your risk, strokes can happen to anyone, anywhere, anytime.
The effects of a stroke can be significantly reversed if treated within the first 3 hours of onset.
Stroke is the nation’s third leading cause of death.
Stroke is the leading cause of long-term disability.
Every 3 minutes somebody has a stroke.
4 out of every 5 American families are affected by stroke.
Stroke Risk Factors
Alcohol Intake: Drinking alcohol in excess (more than 2 drinks a day) has been associated with a higher incidence of stroke. Heavy drinking also leads to other stroke risk factors such as high blood pressure and heart disease. These factors contribute to a higher risk for both ICH and SAH, particularly among younger individuals. In fact, 85-90 percent of drug-associated ICH cases involve patients under 40.
Blood Clotting Disorders: Disorders such as hemophilia and sickle cell anemia can contribute to an increased risk for ICH. Be sure to consult with your physician to determine how best to control your disorder while minimizing your stroke risk.
Diabetes: People living with diabetes experience a greater risk of stroke.
Diet: A low-fat, low-sodium diet will help promote a healthier, stroke-free lifestyle.
High Blood Pressure: High blood pressure (over 140/90) is most common cause of stroke and can leave you 4 to 6 times more likely to have one.
High Cholesterol: High cholesterol may lead to an increased chance of stroke.
Heart Disease: Heart disease, especially irregular heartbeat known as atrial fibrillation, can increase your risk for stroke. Those with heart disease should work with a doctor to decrease their risk. Medication to prevent blood clotting – It is important to check with your doctor about the use and potential risks of these medications. While they can help prevent ischemic strokes, they can also increase your risk for ICH if your blood becomes too thin.
Sedentary Lifestyle: Daily exercise reduces your chance of having a stroke.
Smoking: An increased risk of stroke is one of many adverse health effects associated with smoking. Smokers are twice as likely to have a stroke as non-smokers.
Weight: Increased weight and obesity strain the circulatory system, increasing the chance of stroke.
Contact CNI: For appointments, referrals & info: 1.855.463.6264
The medical information presented on this website is meant for general educational purpose only. Individuals should consult their physician regarding specific medical concerns or treatment.
Nicotine and carbon monoxide in tobacco smoke reduce the amount of oxygen in your blood. They also damage the walls of blood vessels, making clots more likely to form. Studies confirm that smokers have a higher risk of stroke, regardless of other factors such as age, high blood pressure or heart disease. Women who smoke and use birth control pills are at an even greater risk for stroke.