But there are still many steps you can take to prevent stroke, including getting enough exercise, maintaining a healthy diet, and keeping other risk factors under control.
1. Get Regular Exercise
Not getting enough exercise is associated with a wide range of health problems, including stroke. Exercise may help prevent stroke by helping to reduce other risk factors, including high blood pressure and obesity. In their latest stroke prevention guidelines, the American Heart Association (AHA) and American Stroke Association recommended that healthy adults get at least 40 minutes of moderate to vigorous aerobic exercise 3 to 4 days a week. “Moderate to vigorous intensity” means you should be breathing hard and your heart rate should be elevated. (1)
2. Eat a Healthy Diet
A healthy diet can go a long way toward lowering blood pressure, which is one of the main risk factors of stroke. Being overweight or obese, eating too much salt, and eating too little potassium can drive up blood pressure. Table salt is not the biggest contributor to salt in the diet. The majority of salt in the American diet comes from breads, meats, sandwiches, soups, and other processed and packaged foods. The American Heart Association and American Stroke Association recommend adopting a diet that’s high in potassium-rich fruits and vegetables, whole grains, low-fat dairy products, and reduced saturated fat to help prevent stroke. The AHA recommends Americans consume no more than 2,300 milligrams (mg) of sodium per day, but the ideal limit is 1,500 mg per day for most adults. (2)
3. Manage High Blood Pressure
High blood pressure is a major risk factor for both ischemic and hemorrhagic stroke. Blood pressure, specifically systolic blood pressure, increases naturally with age. According to some studies, even adults who have normal blood pressure at age 55 will have a 90 percent chance of developing high blood pressure at some point in their life. (3) Healthy habits, including exercise, eating a diet low in sodium, and maintaining a healthy weight, can help to keep blood pressure in the normal range. A number of drugs may also be used to help control blood pressure and reduce stroke risk. They include:
DiureticsBeta-blockersACE inhibitors
Having your blood pressure checked at least once a year can help you manage your risk for stroke. (4)
4. Reduce High Cholesterol
Many scientific studies have found high total cholesterol to be a risk factor for stroke. In addition to adopting healthy eating habits that emphasize fruits, vegetables, whole grains, and lean meats, cholesterol-lowering drugs called statins may be prescribed to help reduce your risk of clogged arteries. If you have high cholesterol, talk to your doctor about whether statins are right for you. (5)
5. Quit Smoking
Smoking cigarettes can double your risk of stroke. If you are a smoker, quitting smoking (even if you have been smoking for a long time) can go a long way in helping to reduce your stroke risk.
Other Medicines Used to Prevent Stroke
In addition to taking medication that helps to lower high blood pressure and control cholesterol levels, people at high risk of stroke may be advised to take anticoagulant medicines, such as warfarin (Coumadin), or an antiplatelet medicine, such as aspirin, to help prevent stroke-causing blood clots from forming. Talk to your doctor about drugs that might help you avoid a stroke. (6) Additional reporting by Ashley Welch.
