6 Change lifestyle to repel the risk of stroke

The stroke occurs when the blood flow to the brain is interrupted or when the blood vessels are broken, causing serious damage to the brain. This is the leading cause of global disability. In 2023, stroke was the fourth cause of death in the US, killing 162,639 people.

The risk of stroke increases with age, but this condition can occur at any age. The rate of stroke in people under 55 years of age is increasing. In particular, those who have been at risk of recurrence are significantly higher.

Nearly 80% of stroke can be prevented. However, many people still do not know the main risk factors. Siobhan McLernon, senior lecturer of adult nurses at London South Bank University, shared 6 simple lifestyle changes that can help reduce the risk of stroke and improve cardiovascular and brain health.

Quit smoking

Those who smoke a bag of cigarettes a day at risk of stroke is six times higher than that of non -smokers. Toxic chemicals in cigarettes contribute to the formation of plaque in the artery, increasing the risk of blood clots, reducing the amount of oxygen in the blood and causing the heart to work overloaded. Passive tobacco smoke also increases the risk of stroke, with more than 8,000 deaths per year due to this impact, according to the Center for Control and Prevention of American epidemics (CDC).

Periodic health check

High blood pressure, cholesterol and high blood sugar are the leading risk factors for stroke. High blood pressure and blood sugar can weaken blood vessels over time, facilitating blood clots to form. High cholesterol causes fat accumulation in arteries, narrowing and hardening arteries, hindering blood circulation to the brain.

The American stroke association recommends adults to check blood pressure regularly to detect hypertension early. Blood control can be done by regular exercise, maintaining a diet rich in fiber, drinking enough water, controlling weight and stress. To reduce cholesterol, it is recommended to limit saturated fat below 7% of daily calories and maintain dynamic lifestyle.

Maintain a reasonable weight

Overweight or obesity increases the risk of stroke from 22% to 64%. In particular, belly fat increases the risk of high blood pressure, diabetes and cardiovascular diseases. According to Harvard Health, reducing from 5% to 10% of the body weight can help lower blood pressure and reduce the risk of stroke.

Pay attention to the diet

The balanced diet plays an important role in controlling weight and protecting cardiovascular health. The Mediterranean diet, rich in vegetable oil, fish, lean protein and green vegetables, has been shown to significantly reduce the risk of stroke, especially in women. Foods rich in potassium like sweet potatoes, bananas and tomatoes help maintain stable blood pressure, while salmon and albacore tuna supports effective cholesterol control.

Regular exercise

Physical activity helps reduce the risk of stroke by up to 30%. The US Federal Guidance recommends that adults should exercise moderate intensity at least 150 minutes a week, combined with two days of muscle strengthening. However, only 24.2% of successful adults achieved both of these criteria by 2020, according to CDC.

Getting enough sleep

Sleep has a significant effect on cardiovascular health. Lack of sleep may increase blood pressure, while sleeping too much is also related to the higher risk of stroke. One study found that people who sleep more than 9 hours a night at risk of stroke are 23% higher than those who sleep less than 8 hours. McLernon recommends maintaining sleep from 7 to 9 hours per night to optimize health.