Some people are more at risk of a stroke than others, but there are things you can do to minimise the risk.
While some factors, such as age, ethnic origin and genes, can’t be changed, there are simple lifestyle changes that may prevent a stroke from happening.
If you’ve already had a stroke, making changes may also help prevent another one.
A stroke happens when there is something wrong with the blood flow to the brain. This is often caused by a narrowing of blood vessels caused by furring up of the arteries or by blood clotting.
Older people and those with high blood pressure, uneven heartbeat, high cholesterol and diabetes have a higher stroke risk.
Joe Korner of The Stroke Association advises people over the age of 40 to go for screening to see if they are at risk and what lifestyle changes may be necessary.
He says the key preventive measures for stroke are a healthy diet, taking regular exercise, not smoking and drinking alcohol in moderation.
“With these steps, you're giving your body the best chance of preventing stroke’s major risk factors: high blood pressure, cholesterol, obesity and hardening of the arteries,” he says.
Stop smoking
Smoking doubles your risk of a stroke because it causes the arteries to fur up and makes the blood more likely to clot. Get help to stop smoking.
Drink sensibly
Drinking too much alcohol raises your blood pressure. If you keep your intake within healthy limits, the occasional drink will not increase your stroke risk. Reduce your drinking.
Healthy diet
If you eat more fresh fruit, vegetables and dried fruit – at least five portions a day – you will have much less room for junk food.
You can cut down your intake of saturated fat, which promotes hardening of the arteries, by cutting out or eating less red meat. Choose fish and poultry (without the skin) instead.
You can cut down on salt, a major contributor to high blood pressure, by checking on the labels of processed foods and adding less salt to your cooking and to your meal. Get tips on healthy eating.
Get active
Regular exercise helps lower blood pressure, creates a healthy balance of blood fats and improves your body’s ability to respond to insulin, the hormone that controls levels of blood sugar.
Pick an activity you enjoy such as walking, dancing or gardening. It doesn’t really matter what you do as long as it makes you feel warm and slightly out of breath.
Don't overdo it at first. Take it slowly, especially if you’re not used to physical activity, and build up gradually. Our Health and fitness section is full of ideas for getting active.
At-risk groups
Some factors are beyond our control. People of Asian and African-Caribbean origin are more at risk of a stroke.
“These groups are more vulnerable to vascular conditions such as high blood pressure and, therefore, need to be more vigilant,” says Joe.
He says that a stroke is largely preventable. “Not all strokes are preventable, but we can make a huge difference with the lifestyle we lead.”
For more health information, visit the South Asian health and Black health sections.
