How do I prevent Stroke?


Blood Pressure Control

High  blood pressure and stroke are very much related. Lowering your BP significantly reduces your stroke risk. Epidemiological studies has shown that lowing your systolic blood pressure (SBP) by 10  mm Hg , the stroke risk decreases by a third in individuals who are 60-79 years old.

How do I achieve this?

  • Exercise and encourage your friends and family to join you!
  • Lose extra weight that can harm your health
  • Reduce sodium in your daily diet
  • Cut back on caffeine
  • Reduce stress: take time to identify the largest stressors in your daily life and work to manage them
Manage Cholesterol levels

Having too much cholesterol in your blood can cause fatty deposits to build up in your arteries. This can make the arteries narrowed and stiff, making it harder for blood to flow. It also increases the chance of a blood clot developing.

How do I achieve this?

  • Eliminate trans-fats and reduce consumption of saturated fats
  • Eat foods rich in Omega-3 fatty acids
  • Increase soluble fiber into your diets
  • Add whey protein to your diet
Blood Sugar Control

High blood sugar levels can damage blood vessels and nerves, making a stroke more likely to occur. It is important to maintain healthy blood sugar levels to reduce your risk. Additionally, mortality is higher and post-stroke outcomes are poorer in patients with uncontrolled glucose levels.

How do I achieve this?

  • Reduce your consumption of carbohydrates which raise blood glucose
  • Drink more water and exercise regularly
  • Maintain a healthy weight
  • Manage diabetes to the best of your ability and administer insulin when necessary
Do Not Smoke

If you don’t smoke, don’t start! Smoking significantly increases your chances of having a stroke. If you do smoke, quitting will lower your risk.

How do I achieve this?

  • Ask your doctor for advice on the most appropriate way to quit
  • Use quit-smoking aids (nicotine pills or patches, counseling, medicine)
  • Don’t give up. Most smokers need several times to quit. See each attempt as bringing you one step closer to successfully beating the habit!
  • Know your resources!
  • 1-800-Quit-Now
Stay Active

Building a good exercise schedule not only reduces your risk for stroke, but contributes to an overall improvement in mental and physical health as well! In general, it is recommended that an individual has at least 2.5 hours of moderate intensity aerobic physical activity such as walking, per week. Children and teens should engage in 1 hour of physical activity daily

How do I achieve this?

  • Take a walk around your neighborhood once a day or walk to the mailbox
  • Get a gym membership with friends
  • Take the stairs instead of the elevator when you can
Eat Healthy

Have a well balanced diet full of fruits and vegetables. Foods high in cholesterol and sodium can be harmful and can increase your risk for stroke.  Balanced diets increase immunity health, optimize energy levels, and decrease your stroke risk score!

How do I achieve this?

  • Eat lots of fruits and vegetables
  • Cut down on saturated fats and sugars
  • Limit sodium intake
  • Stay hydrated 6 to 8 glasses of water per day
Manage and Maintain a Healthy Weight 

Being overweight or obese has risks associated with it, one of those being an individual’s risk for stroke. Both regular exercise and eating healthy can help with the staying in a healthy body weight range.

How do I achieve this?

  • Stay active and encourage your friends and family to do the same!
  • Eat a balanced diet, it is ok to have sweets and saturated fats occasionally in moderation
  • Establish regularity throughout your day– having a daily routine reduces stress, increases energy levels, and improves weight fluctuation
Limit alcohol intake

Alcohol increases blood pressure, in order to maintain healthy blood pressure, alcohol consumption should be limited. Men should have 1-2 drinks per day, and women should have 1 drink per day at most.

How do I achieve this?

  • Try to have no more than one glass of alcohol a day
  • Make red wine your first choice– it contains resveratrol which protects the heart and brain
  • Be aware of portion sizes!

Risk Factors

Modifiable Risk Factors
Uncontrollable Risk Factors
Body Weight
Family History
Smoking Habits
Pre-Existing Medical Conditions