5 ways to lower your stroke risk
Stroke is the country’s third largest killer and one of the leading causes of disability, affecting around 2,500 New Zealanders each year. And while the outlook differs from case to case, one thing is for certain – we all have the power to reduce our risk of stroke. Here are five ways you can do just that.
1. Lower your blood pressure
Having high blood pressure increases your stroke risk twofold (or even fourfold) if left untreated. According to the Heart Foundation, a blood pressure reading of under 120/80mmHg is ideal, with up to 139/89mmHg considered normal to high-normal. Try to restrict the salt in your diet to a maximum of 1,500mg each day (about half a teaspoon), stay away from high-cholesterol foods (like burgers, cheese and ice cream) and increase your intake of fruit and vegetables to four or five cups a day.
2. Maintain a healthy weight
We’ve heard it all before, but keeping yourself active, healthy, and maintaining a body mass index (BMI) of 25 or less is one sure-fire way to steer clear of stroke. Why? Obesity and all that comes with it (diabetes, high blood pressure) only raises your chances of suffering a stroke. Try to exercise at least 30 minutes every day and limit your energy intake to no more than 8,700kj (around 2,000 calories).
3. Enjoy the odd glass of vino
You’re going to like this one. As we reported in January, a glass or two of alcohol (preferably red wine) each day could be linked to a 10 per cent lower risk of the most common type of stroke (ischemic). However, any more than this sends your risk skyrocketing.
4. Keep an eye on your cholesterol
Cholesterol isn’t all bad. High-density lipoprotein (HDL) cholesterol provides our cells with “good” (monounsaturated) fats, improving their function. On the other hand, low-density lipoprotein (LDL) can build up in your arteries, creating plaque and narrowing the arteries, making your risk of developing clots (and, inevitably, stroke) higher. Cutting down on foods rich in saturated fats and avoiding trans fats altogether is the best way to improve your cholesterol levels.
5. Know the signs
Prevention is essential, but not always fool-proof. If you suspect you – or a loved one – may be suffering a stroke, immediate action is required. Learn the early symptoms (a severe headache, numbness/weakness on one side of the body, difficulty walking, loss of vision) and follow the FAST test to identify if a stroke has occurred.
Are you a stroke survivor? Share your story with us in the comments below.