A stroke happens when blood flow to the brain is blocked or when a blood vessel in the brain bursts. It can cause lasting damage, and in some cases, it can be life-threatening. While strokes can happen at any age, the risk increases significantly after 60.
The good news is that research shows there are clear steps you can take to lower your chances of having a stroke and protect your brain health.
One of the most important steps is managing your blood pressure. High blood pressure, or hypertension, is the leading cause of stroke, especially in older adults.
When your blood pressure is too high, it puts extra strain on the walls of your blood vessels, increasing the likelihood of blockages or ruptures. Research has shown that keeping your blood pressure under control can cut your stroke risk by nearly half.
To do this, monitor your blood pressure regularly, limit your salt intake, and eat a diet rich in fruits, vegetables, and whole grains. The DASH diet, which is designed to lower blood pressure, has been shown to be particularly effective.
Another key step is to stay physically active. Exercise keeps your blood vessels healthy, improves circulation, and helps maintain a healthy weight—all factors that reduce stroke risk.
A study published in a leading medical journal found that older adults who engaged in regular physical activity, such as brisk walking for 30 minutes most days of the week, were significantly less likely to have a stroke. You don’t have to do intense workouts; activities like gardening, swimming, or yoga can also provide great benefits.
Controlling your blood sugar levels is equally important. High blood sugar can damage the blood vessels over time, increasing the risk of both stroke and heart disease. This is especially critical for people with diabetes, who are at higher risk.
Research shows that maintaining healthy blood sugar levels through a balanced diet, regular exercise, and, if needed, medication can greatly reduce your risk. Foods with a low glycemic index, like whole grains, beans, and vegetables, can help stabilize blood sugar.
Quitting smoking is another step that can dramatically lower your stroke risk. Smoking damages blood vessels, raises blood pressure, and makes blood more likely to clot—all of which increase the likelihood of a stroke.
Studies show that within just a few years of quitting, your stroke risk can drop to the level of someone who has never smoked. If quitting feels difficult, talk to your doctor about support programs or medications that can help.
Finally, keeping your cholesterol in check is essential. High levels of “bad” LDL cholesterol can lead to plaque buildup in your arteries, making it harder for blood to flow freely. This can result in a stroke if a blockage occurs.
Research indicates that eating foods high in fiber, like oats, fruits, and vegetables, and reducing saturated fats found in red meat and full-fat dairy can help lower cholesterol. For some people, cholesterol-lowering medications like statins may also be necessary.
Taking these five steps—managing your blood pressure, staying active, controlling blood sugar, quitting smoking, and maintaining healthy cholesterol levels—can significantly lower your risk of stroke.
They also contribute to better overall health, helping you stay active and independent as you age. Remember, small changes can make a big difference. Even starting with one or two of these steps can set you on the path to a healthier future.
Regular check-ups with your doctor can also help monitor your progress and make adjustments as needed. By taking charge of your health now, you’re giving yourself the best chance to avoid a stroke and enjoy many more healthy years ahead.
If you care about stroke, please read studies about how to eat to prevent stroke, and diets high in flavonoids could help reduce stroke risk.
For more information about health, please see recent studies about how Mediterranean diet could protect your brain health, and wild blueberries can benefit your heart and brain.
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