According to the World Health Organization, most strokes are preventable. A stroke strikes suddenly, but its risk factors build silently over years. Following these ten steps can greatly reduce the risk for you and your family.
1. Control your blood pressure
High blood pressure is the biggest cause of stroke — a “silent killer” that usually has no symptoms. Check it at least yearly after 30, and regularly at home if you have hypertension. A common target is below 130/80, but your doctor will set the right target for you.
2. Keep diabetes under control
Diabetes damages blood vessels and roughly doubles stroke risk. Check your sugar and HbA1c regularly.
3. Quit smoking and chewing tobacco
Tobacco narrows and stiffens arteries. Risk falls significantly within a few years of quitting.
4. Eat less salt
Avoid extra salt at the table, salty snacks, pickles and processed food. Less than one teaspoon of salt a day is enough.
5. Control cholesterol
Cut down on fatty food, hydrogenated fat and re-used frying oil. Your doctor may prescribe cholesterol medicine if needed.
6. Walk every day
Thirty minutes of brisk walking at least five days a week lowers blood pressure, sugar and weight.
7. Manage your weight
Belly fat matters most. Aim for a waist below 90 cm for men and 80 cm for women.
8. Treat heart disease
An irregular heartbeat (atrial fibrillation) can form clots that travel to the brain. Get an ECG if you have palpitations.
9. Eat vegetables and fruit
Include colourful vegetables, seasonal fruit, lentils and fish in your daily diet.
10. Take mini-strokes seriously
A facial droop or numb arm that recovers within minutes is a warning of a major stroke. See a neurologist promptly.
After one stroke, the risk of another is higher — so regular follow-up and continuing your medicines are essential.