Essential Lifestyle Changes for Stroke Prevention

Understanding Stroke Risk Factors

Modifiable Risk Factors

• High blood pressure (hypertension)
• Smoking and tobacco use
• Physical inactivity
• Poor diet
• Excessive alcohol consumption
• Obesity
• Diabetes
• High cholesterol

Key Lifestyle Changes

1. Blood Pressure Management

• Monitor blood pressure regularly
• Take medications as prescribed
• Reduce sodium intake (<2,300mg daily)
• Practice stress management techniques

2. Physical Activity

• Aim for 150 minutes of moderate exercise weekly
• Include:
  • Brisk walking
  • Swimming
  • Cycling
  • Light jogging
• Start slowly and gradually increase intensity

3. Dietary Modifications

• Follow the DASH or Mediterranean diet
• Increase:
  • Fresh fruits and vegetables
  • Whole grains
  • Lean proteins
  • Fish rich in omega-3s
• Reduce:
  • Saturated fats
  • Processed foods
  • Added sugars

4. Weight Management

• Maintain healthy BMI (18.5-24.9)
• Monitor waist circumference
• Practice portion control

5. Smoking Cessation

• Quit all tobacco products
• Avoid secondhand smoke
• Seek professional help if needed

Regular Medical Check-ups

• Schedule routine visits
• Monitor:
  • Blood pressure
  • Cholesterol levels
  • Blood sugar
  • Heart rhythm

Warning Signs of Stroke (FAST)

• Face drooping
• Arm weakness
• Speech difficulty
• Time to call emergency services