Changes in diet and lifestyle can lower the risk of a stroke however some people are more at risk of stroke than others depending on their risk factors.
There are several risk factors that cannot be modified such as:
- Age – risk increases with age
- Ethnicity – people of African Caribbean and Asian ethnicity are more likely to have a stroke than people in other ethnic groups. This is linked to high blood pressure and diabetes.
- Family history – stroke is not hereditary but some risk factors may be hereditary such as high blood pressure, diabetes and high cholesterol
And some risk factors that can be modified such as:
- Diet
- Salt
- Cholesterol
- Alcohol
- High blood pressure
- Atrial fibrillation (AF)
- Smoking
- Exercise
- Stress
- Illicit drug use
Diet
A healthy balance diet of fruit, vegetables, wholegrains and plant based food, which are low in fat, sugar and salt can help reduce your risk of a stroke.
Eating at least 5 portions of fruit and vegetables in your daily diet can reduce the risk of stroke. Fruit and vegetables contain a range of vitamins, minerals and nutrients which can prevent high blood pressure, prevent damage to your arteries and lower your cholesterol.
Tips to improve your diet to avoid stroke:
- Eat two portions of oily fish per week.
- Reduce the amount of saturated fat and replace with polyunsaturated or monounsaturated fats (unsaturated fats).
Saturated fats can raise the cholesterol level in the blood which can lead to blocked arteries and heart disease. Saturated fats are mainly found in red meat, especially fatty cuts and processed meat, dairy products, butter and pastry.
Unsaturated fats can reduce the risk of blood clots and clogged arteries. They are mainly found in fish and in plant based foods like nuts and seeds and tend to be oils not solid fats.
Health eating guide – Stroke Association
Salt
Reduce salt intake by not adding salt to food or in cooking, with no more than 6 grams of salt a day (about a teaspoon). Avoid high-salt foods e.g processed meat, cheese, stock cubes and pre-prepared meals. Salt can be listed in the ingredients as salt or sodium.
Simple swaps – Cutting back on salt – Stroke Association
Cholesterol
Cholesterol is a type of fat (lipid) in the blood. Eating too much saturated fat can lead to high cholesterol.
Lipid lowering treatment (statins) can be used to lower the LDL cholesterol and prevent the risk of stroke.
Eating too much saturated fat can lead to high cholesterol. This causes a build up of fatty deposits in your arteries causing them to become narrowed and stiff. There are two types of cholesterol LDL (low density protein) and HDL (high density protein). Each have a role to play however it is important that there is a balance.
LDL ‘Bad’ cholesterol carries the cholesterol to where it is needed, too much cholesterol will cause the fatty deposits increasing your risk of stroke.
HDL ‘good’ cholesterol absorbs cholesterol in the blood and carries it back to the liver where it is destroyed.
High cholesterol levels can be caused by having too much saturated fat and not enough unsaturated fats. Smoking, drinking too much alcohol, being overweight can all be linked to high cholesterol levels.
Healthy easting and stroke – Stroke Association
Alcohol
Drinking alcohol can result in a number of conditions that can increase the risk factors of stroke.
The UK government guidelines for men and women recommend no more than 14 units of alcohol with several drink free days a week.
Drinking alcohol can result in a number of conditions that can increase the risk factors of stroke, including high blood pressure, type 2 diabetes and being overweight.
Alcohol and stroke – Stroke Association
Unit and calorie calculator – Drink Aware
High blood pressure
High blood pressure (Hypertension) is the most treatable risk factor of stroke, it can affect 50-80% of people, but usually has no obvious symptoms.
Blood pressure is a measure of how strongly the blood presses against the walls of the arteries. If the pressure is too high it will put a strain on the arteries and heart. This strain can damage the blood vessels causing them to become harder and narrower (atherosclerosis). This makes a clot more likely to occur, which could cause a stroke.
One or more risk factors can lead to high blood pressure. Making lifestyle changes such as reducing alcohol intake, being more active, stop smoking, eat more fruit and vegetables and limit process food, having at least 6 hours of sleep and taking time to relax will all help to lower the blood pressure.
Using antihypertensive medication and regular monitoring is highly effective as a treatment to lower blood pressure.
The current NICE (The National Institute for Health and Care Excellence) recommendations for blood pressure control for under 80 years old is lower than 135/85 mmHg and over 80 years old lower than 145/85 mmHg.
High blood pressure – Stroke Association
Atrial Fibrillation
Atrial Fibrillation (AF) is an irregular and fast heartbeat which raises the risk of stroke.
Normally the blood flows into the heart and gets pumped out with each beat. With the irregular and fast rhythm, the heart may not have time to empty fully before refilling with blood. The blood can pool inside the heart and can cause a clot to form and increase the risk of a stroke.
There are often no symptoms with AF however some people may have palpitations, chest pain, breathlessness or fatigue. Atrial Fibrillation usually affects adults, more commonly in men and people with conditions such as heart disease, diabetes, obesity and high blood pressure.
Taking anticoagulant medication will slow down the clotting process, making it less likely for a clot to form and reduce your risk of a stroke.
Atrial Fibrillation (AF) – Stroke Association
Smoking
Smoking can increase the risk of stroke.
Chemicals from smoking enter your bloodstream causing changes within your body by:
- reducing the oxygen in the blood
- increasing blood pressure
- can trigger atrial fibrillation (irregular heartbeat)
- making the blood more likely to clot
Exercise
Exercise can improve your health and reduce the risk of a stroke.
30 minutes of moderate exercise, 5 days a week can reduce the risk of stroke and improve physical and mental health.
Exercise can help reduce blood pressure, lower cholesterol level, reduce the risk of type 2 diabetes, increase muscle strength and flexibility, and increase energy levels.
Moderate exercise will raise the heart rate, make you breathe faster and feel warmer.
It is important to reduce the time spent sitting for long periods.
Exercise and Stroke – Stroke Association
Getting active after a stroke – Stroke Association
Stress
Although stress does not cause a stroke it may have an effect on blood pressure which can lead to a stroke.
Take time to relax, seek support from local services and monitor blood pressure.
Illicit drug use
Misuse of illegal drugs can increase the risk of a stroke by causing damage to the blood vessels and raising the blood pressure abruptly.
Medication
Some medications may be prescribed following a stroke.
Antiplatelets such as Aspirin or Clopidogrel help to prevent blood clots which can block blood vessels and cause a stroke.
Anticoagulants may be prescribed to treat Atrial Fibrillation (AF) e.g. Warfarin, Apixaban, Rivaroxaban, Edoxaban or Dabigatran.
Anti-hypertensive medication helps to lower blood pressure (the biggest single risk factor for stroke). They all work differently and a combination may be required e.g. Perindopril, Amlodipine.
Statins help lower cholesterol levels e.g. Atorvastatin, Simvastatin.
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