Proven lifestyle shifts that reduce stroke risk

A stroke, like many diseases and health conditions, can be avoided with changes in lifestyle and nutrition.

A stroke is a sudden brain attack that causes brain cells to die in minutes to hours if not treated quickly. There are two types:

• An acute ischemic stroke occurs when an artery in the brain or neck is blocked. (87% of strokes)
• A hemorrhagic stroke occurs when a weakened blood vessel ruptures. (13% of strokes)

A stroke can lead to physical disability, pain and numbness, as well as problems with thinking, remembering or speaking. It may also may trigger depression or other emotional difficulties.

“Most strokes are preventable, but it’s imperative to address your risk factors and get them under control,” says Dr. Jay Shah, a vascular neurologist with the UCI Health Comprehensive Stroke and Cerebrovascular Center.

Stroke risk factors

It’s important to be aware of common stroke risk factors and to seek medical care immediately for these conditions:

• High blood pressure: This is the primary risk factor for both ischemic and hemorrhagic stroke.
• High total cholesterol: Diet and lifestyle changes can help keep blood cholesterol at safe levels and lower the risk of fatty deposits building up in arteries. Medication can help when other measures fail.
• Diabetes: People who have had diabetes for more than three years have a 70% higher risk of stroke. Keeping hemoglobin A1c levels, a measure of blood sugar, to less than 7% can help control diabetes.
• Smoking: This triples or quadruples a person's risk for stroke. Even passive exposure to smoking increases risk.
• Atrial fibrillation: This irregular heart rhythm, which can increase with age and is more common among women, elevates the risk for stroke. Anticoagulants, when indicated, can reduce that risk by 50% to 60%.
• Obstructive sleep apnea: Snoring, gasping for air and fatigue are risk factors that can be evaluated with a sleep study. Treatment involves using a positive airway pressure device to keep the air passage open continuously during sleep.
• Obesity: A body mass index of 30 or more indicates obesity, which is a risk factor, and a need to lose weight.
• Alcohol: Heavy alcohol use can lead to bleeding in the brain as well as other detrimental impacts on overall brain health.

Lifestyle changes to reduce risk

Up to 90% of first strokes can be prevented by adopting these lifestyle changes:

• Limit salt intake: Controlling hypertension can lower the risk of stroke by up to 50%. Salt is a leading cause of high blood pressure, which is the biggest risk factor for stroke. Asian and Latino populations are at higher risk because of the amount of salt in their foods.
• Better nutrition: The Mediterranean diet is highly recommended for preventing strokes as well as reducing the risk of a recurrent stroke by emphasizing healthy fats (olive oil), fish, fruits, vegetables and whole grains.
• Lose weight: Eat no more than 2,000 calories a day if your body mass index (BMI) is more than 25. There are now medications such as GLP-1 drugs that can assist in weight loss.
• Exercise: Workout at a moderate intensity at least 30 minutes a day (e.g., walking fast until you sweat and breathe hard).
• Hydrate: Drink at least eight, 8-ounce glasses of water a day to prevent dehydration.
• Quit smoking: Smokers have a two- to four-fold higher risk of stroke. Even passive exposure to smoking increases risk.
• Reduce alcohol intake: Recently updated guidelines recommend consuming less alcohol since any amount can be detrimental to your health.

"These modifications may also significantly reduce a person’s risk of a second or subsequent stroke," says Shah. “After a first stroke, it’s essential to follow-up with a board-certified stroke expert to discuss strategies for secondary stroke prevention.” 

These may include aggressive control of high blood pressure as well as management of other risk factors, including high cholesterol, diabetes and atrial fibrillation.

Exceptional stroke care

Leading-edge care makes a significant difference in preventing a stroke and having a better outcome after a stroke.

To learn more about UCI Health stroke prevention and treatment services, call 866-STROKE-3 (866-787-6533).

The UCI Health Comprehensive Stroke & Cerebrovascular Center is Orange County’s first Joint Commission-certified comprehensive stroke center. We set the highest standards for providing rapid, quality treatment for patients with acute stroke and complex cerebrovascular diseases, 24 hours a day, seven days a week, 365 days a year.

Ranked as one of the top 100 hospitals nation-wide for stroke care by Healthgrades and a recipient of the American Heart Association’s Gold Health Plus Achievement Awards for eight consecutive years, we have also received the Healthgrades Awards for excellence in stroke care, neuroscience and cranial neurosurgery.