Most of the factors that increase your risk of developing cerebrovascular disease (CBVD) are linked. This means that if you have one of these risk factors you'll probably have other risk factors as well.
For example, people who drink alcohol heavily usually have poor diets and are more likely to smoke.
Also, obese people are more likely to have diabetes, high cholesterol and high blood pressure (hypertension).
Addressing one risk factor, such as quitting smoking, will bring important health benefits. But to significantly reduce your risk of developing CBVD you need to look at your lifestyle as a whole. In particular, you need to consider:
- your weight
- your diet
- how much exercise and physical activity you do
- whether you need to stop smoking
- the amount of alcohol that you drink
- the amount of stress in your life
An added advantage of making the lifestyle changes discussed above is that as well as reducing your risk of developing CBVD, your risk of developing other serious health conditions, such as heart disease, heart attack and cancer will also be reduced.
Weight management
If you're overweight or obese, combining regular exercise and a calorie-controlled diet will enable you to lose weight (see below). Once you've reached your ideal weight you should aim to maintain it.
You can use the Healthy weight indicator to calculate your body mass index (BMI) and get tips about how to lose weight.
Read more about the treatment of obesity.
Diet
A low-fat, high-fibre diet that includes whole grains and at least five portions of fresh fruit and vegetables a day is recommended for a healthy heart.
Limit the amount of salt in your diet to no more than 6g (0.2oz or 1 teaspoon) a day. Too much salt will increase your blood pressure. Avoid eating foods that are high in saturated fat because this will increase your cholesterol level.
Foods that are high in saturated fat include:
- meat pies
- sausages and fatty cuts of meat
- butter
- ghee – a type of butter that is often used in Indian cooking
- lard
- cream
- hard cheese
- cakes and biscuits
- foods that contain coconut or palm oil
Eating some foods that are high in unsaturated fat can decrease your cholesterol level. These foods include:
- oily fish
- avocados
- nuts and seeds
- sunflower oil
- rapeseed
- olive oil
See the topics about Diet and Healthy eating for more information and advice.
Regular exercise
To maintain a good level of health the Department of Health recommend that you do a minimum of 30 minutes of vigorous exercise a day, five times a week.
The exercise that you do should be strenuous enough to leave your heart beating faster and you should feel slightly out of breath afterwards. Examples of activities that you could incorporate into your exercise programme include:
- brisk walking
- hill climbing
- running
- cycling
- swimming
If you find it difficult to do 30 minutes of exercise a day, start at a level that you feel comfortable with. For example, you could do 5 to 10 minutes of light exercise a day before gradually increasing the duration and intensity as your fitness begins to improve.
If you have never exercised, or if it has been some time since you last exercised, visit your GP for a health check-up before starting a new exercise programme.
See the topics about Health and fitness for more information and advice about how to exercise.
Smoking
If you smoke, it's strongly recommended that you give up as soon as possible.
Your GP will be able to provide you with medication and advice to help you quit smoking. The NHS Stop Smoking Service also offers a range of free treatments, advice and support for people who want to quit smoking. It has a good record of success.
Alcohol
If you drink alcohol, do not exceed the recommended daily limits, which are:
- 3-4 units a day for men
- 2-3 units a day for women
A unit of alcohol is roughly equivalent to half a pint of normal-strength lager, a small glass of wine or a single measure (25ml) of spirits.
You should see your GP if you find it difficult to moderate your drinking. Counselling services and medication are available to help you reduce your alcohol intake.
See the topics about Alcohol misuse - treatment and Drinking and alcohol for more information and advice.
Stress
Reducing the amount of stress in your life may help you to control your blood pressure more effectively and keep your blood glucose levels under control. Both of these will help to reduce your risk of developing CBVD.
Regular exercise is a proven way to reduce stress levels, as are relaxation techniques such as deep breathing and yoga. See the topic about Stress management for more information and advice.
Medications
If your risk of developing CBVD is thought to be particularly high, you may be prescribed medication to help reduce your risk.
Medications that are used to prevent CBVD include:
- statins, which are used to lower blood cholesterol levels
- anticoagulants (blood-thinning medication), such as warfarin or low-dose aspirin, which are used to prevent blood clots
- angiotensin-converting enzyme (ACE) inhibitors – these are used to treat high blood pressure.
