You can reduce your risk of stroke if you take proactive measures. The list below shows the most common risk factors for stroke, some of which can be changed by lifestyle changes or medication, while others (such as genetic factors) cannot be changed.
How can I reduce my risk of stroke?
Most of the risk factors that can be controlled are related to cardiovascular status, and since stroke is a type of cardiovascular disease, all measures to maintain a healthy heart and blood vessel status can be effective in reducing the risk of stroke. The following are some of the most important measures that can control the risk of stroke, including reducing the risk of stroke through medication and good lifestyle habits.
Regular medical checkups: Some risk factors such as heart disease, high blood pressure, elevated cholesterol and lipid levels can be detected through regular medical checkups. These risk factors can be modified or controlled with proper medication and appropriate diet and lifestyle habits.
2. Control blood pressure: Hypertension is one of the most important risk factors for stroke. The risk of stroke in hypertensive patients is 4-6 times higher than normal, even when the blood pressure is mildly elevated. Hypertension can promote the development of atherosclerosis and can also increase the pressure on the walls of blood vessels, which may lead to rupture of weak areas of the walls. Because there are no obvious symptoms, hypertension is often called the “invisible killer”. In general, blood pressure should be kept below 140/90 mmHg. It is important to check blood pressure regularly. Controlling blood pressure through a low-salt diet, weight control, stress reduction and/or medication can reduce the risk of stroke. Remember, blood pressure can only be effectively controlled by adhering to long-term regular medication.
It should be noted, however, that in older adults, sudden decreases in blood pressure can also lead to stroke episodes. Therefore, medication for hypertension in the elderly needs to be started in small doses to control blood pressure gradually. Generally speaking, blood pressure should not be lower than 160/90 mmHg in elderly people over 60 years old.
3. Quit smoking: Studies have confirmed that smoking can increase the risk of stroke by 50%, but the risk decreases significantly after 2 years of quitting smoking.
4. Treat heart disease: Many heart diseases, including arrhythmia (e.g. atrial fibrillation), myocardial infarction and heart valve disease, can prevent the heart from expelling blood properly, resulting in slower blood flow and easier formation of blood clots, thus increasing the risk of stroke. Treating these heart conditions can reduce the risk of stroke.
5. Change your diet: A diet high in fat, cholesterol and salt can increase the risk of stroke. The following medical advice is very important for stroke prevention. If necessary, you can consult your doctor for more help in developing a diet plan that suits you.
(1) Avoid excess fat: Excessive intake of fat, especially saturated fatty acids and cholesterol, can promote the development of atherosclerosis, which is very closely associated with stroke. Ways to limit fat and cholesterol in the diet include reducing the amount of cooking oil, eating less fatty meat, consuming low-fat or fat-free foods, eating less fried foods, and limiting the amount of eggs (no more than 3 per week).
(2) Avoid excessive salt: A high-salt diet is strongly associated with hypertension, and table salt is the most important source of salt in the diet. Most processed or canned foods contain large amounts of “invisible” salt, such as disodium hydrogen phosphate, monosodium glutamate, sodium nitrate or similar compounds that have high sodium content. Therefore, we recommend not to eat too salty and to eat more fresh food.
(3) Limit alcohol consumption: The risk of stroke is increased in excessive drinkers, and for heavy drinkers, the risk of stroke is even higher. Heavy alcohol consumption can increase the risk of stroke in healthy young people as well as older people. It is best to abstain from alcohol. If you must drink, it is recommended that you drink only once a day, not more than 1.5 taels of white wine, not more than 4 taels of wine, and not more than 1 bottle of beer.
6, keep the weight: obesity makes the heart and blood vessels more burdened, and hypertension is very close to the relationship. Obese people are also prone to heart disease and diabetes, the latter two will make the risk of stroke increased. Keeping your weight in the normal range can prevent stroke. You should improve your diet and participate in regular physical activity, eat less fat- and cholesterol-rich foods, and eat more vegetables, fruits and grains.
7. Exercise regularly: Body fat content has a tendency to increase with age. Regular physical activity can reduce this tendency to increase fat to a minimum level. Studies have proved that there is an opposite relationship between physical exercise and atherosclerosis, and a lot of exercise can reduce the level of atherosclerosis.
Regular exercise also strengthens the heart and improves the condition of blood vessels, and can also lower high blood pressure and cholesterol levels. It is also very helpful in controlling weight and improving mental stress.
If you have not exercised regularly before and now want to start an exercise program, or have certain diseases or have a family history of some serious diseases, then you should consult with your doctor before starting an exercise program and choose the most suitable exercise program for you. Aerobic exercise, such as jogging, swimming and ball games, should be performed 3-4 times a week for at least 20-30 minutes each time to get and maintain the right amount of exercise.
8. Treat diabetes: Diabetes can accelerate the rate of development of atherosclerosis and increase the risk of stroke by 2 times. Good control of diabetes through proper diet, regular exercise, weight control and medication can reduce the cardiovascular complications of this disease.
9. Mental relaxation: Because mental stress can raise blood pressure, it is also indirectly associated with stroke risk. A single episode of stress rarely leads to stroke, but prolonged stress can lead to hypertension. Treatment of stress, including relaxation, biofeedback, exercise and psychological counseling, can be helpful in the treatment of hypertension and can therefore reduce the risk of stroke.
10. Oral contraceptives: Oral contraceptives, especially those with high estrogen content, can increase the risk of thrombosis and therefore the risk of stroke, especially in women over 30 years of age and those who smoke. If you have other risk factors for stroke and are currently using oral contraceptives, you should consult your doctor to choose another suitable method of contraception.
11. Avoid drug use: Many illicit drugs such as cocaine, heroin or amphetamines can cause sudden increases in blood pressure, make the blood vessels in the brain weak, and make the heart beat irregularly, all of which can increase the risk of stroke.
12. Asymptomatic carotid artery stenosis: Carotid artery is the artery that supplies blood to the brain on both sides of the neck, where atherosclerosis is a common site. If atherosclerotic plaque deposits occur, it may lead to narrowing of the artery and reduce blood supply to the brain. Patients may not have any precursory symptoms, but as the stenosis increases, the blood supply decreases to a certain level, or possibly when the plaque dislodges and forms an embolus, which can lead to the occurrence of ischemic stroke. The formation of a blood clot on top of the plaque can be prevented by taking anticoagulant drugs such as aspirin, ticlopidine or warfarin, or if the stenosis is too severe, it can be treated by surgery.
Risk factors that cannot be changed
1. Age: The risk of stroke increases with age, with 2/3 of strokes occurring in people over 65 years of age.
2. Gender: Although the cause is not well understood, strokes are more common in men, with a 25% higher incidence than in women.
3. Race: The incidence of stroke varies by race, which may be related to genetic factors, but social factors such as lifestyle and environment may also play a role. Black and Hispanic Americans have a higher incidence of hypertension and a higher incidence of stroke than other races, and they are also more likely to have a stroke at a younger age.
4. Family and personal history: The risk of stroke increases when other members of the family, such as parents and siblings, have a history of cerebrovascular disease. It is not known whether this increased risk is caused by hereditary factors or by familial habits.
Although there is nothing you can do to change your family history, you can reduce your risk of stroke through diet, exercise, or other methods. If you have had a stroke or TIA before, your risk of having another stroke later in life is very high, so all of the above precautions are very important for you.