Stroke is a serious medical condition that can cause permanent disability, brain damage, or death. According to the World Health Organization (WHO), stroke is the second leading cause of death globally, and the leading cause of adult disability.

The good news is that up to 80% of strokes can be prevented by reducing risk factors and adopting a healthy lifestyle. Here are 10 simple steps to protect yourself from stroke:.

1. Control Your Blood Pressure

High blood pressure, or hypertension, is the most important risk factor for stroke. If you have high blood pressure, work with your doctor to control it. Some lifestyle changes that can help you lower your blood pressure include:.

Eating a healthy diet that is low in salt, sugar, and saturated fat.
Getting regular exercise, such as brisk walking, cycling, or swimming.
Maintaining a healthy weight.
Limiting alcohol intake.
Avoiding smoking and exposure to secondhand smoke.

2. Manage Your Cholesterol Levels

High levels of LDL cholesterol, also known as “bad” cholesterol, can increase your risk of stroke by clogging your arteries and reducing blood flow to the brain. If your cholesterol levels are high, work with your doctor to lower them.

Some lifestyle changes that can help you manage your cholesterol levels include:.

Eating a healthy diet that is low in saturated and trans fats.
Getting regular exercise, such as brisk walking, cycling, or swimming.
Taking medication, if prescribed by your doctor.

3. Avoid Smoking and Exposure to Secondhand Smoke

Cigarette smoking and exposure to secondhand smoke can damage your blood vessels and increase your risk of stroke. If you smoke, quit. If you don’t smoke, avoid exposure to secondhand smoke. Some tips to help you quit smoking include:.

Ask for support from family and friends.
Set a quit date and stick to it.
Get rid of all cigarettes and tobacco products in your home, car, and workplace.
Avoid places and situations that trigger your urge to smoke.
Consider using nicotine replacement therapy or prescription medications to help you quit.

4. Limit Alcohol Intake

Drinking too much alcohol can increase your blood pressure and your risk of stroke. If you drink alcohol, do so in moderation.

The Centers for Disease Control and Prevention (CDC) defines moderate drinking as up to one drink per day for women and up to two drinks per day for men. One drink is equal to:.

12 ounces of beer
5 ounces of wine
1.5 ounces of liquor

5. Exercise Regularly

Regular physical activity can help you maintain a healthy weight, lower your blood pressure, and improve your cholesterol levels.

Aim for at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, cycling, or swimming, per week, as well as muscle-strengthening activities at least two days per week.

6. Maintain a Healthy Weight

Being overweight or obese can increase your risk of stroke. To maintain a healthy weight, eat a balanced diet that is low in calories, saturated fat, and sugar, and high in fiber, whole grains, fruits, and vegetables.

Get regular exercise, and avoid unhealthy behaviors like binge eating and fad diets.

7. Manage Your Diabetes

Diabetes can damage your blood vessels and increase your risk of stroke. If you have diabetes, work with your doctor to manage it. Some tips to help you manage your diabetes include:.

Eating a healthy diet that is low in sugar and carbohydrates.
Getting regular exercise.
Taking medication, if prescribed by your doctor.
Monitoring your blood sugar levels regularly.

8. Eat a Healthy Diet

A healthy diet can reduce your risk of stroke by helping you maintain a healthy weight, lower your blood pressure, and improve your cholesterol levels. Some tips for a healthy diet include:.

Eating a variety of foods from all food groups.
Choosing foods that are low in calories, saturated fat, and sugar, and high in fiber, whole grains, fruits, and vegetables.
Limiting your intake of processed foods and fast foods.
Avoiding fad diets and extreme calorie restriction.

9. Get Regular Checkups

Regular checkups with your doctor can help you identify and manage risk factors for stroke. Some screenings and tests that your doctor may recommend include:.

Blood pressure screening
Cholesterol screening
Blood glucose screening
Heart function tests, such as EKG or echocardiogram

10. Manage Stress

Chronic stress can increase your blood pressure and your risk of stroke. To manage stress, try some stress-reduction techniques, such as:.

Deep breathing exercises
Meditation
Yoga
Tai chi
Progressive muscle relaxation
Counseling or therapy

Conclusion

Stroke is a devastating condition that can be prevented by managing risk factors and adopting a healthy lifestyle. By following these 10 simple steps, you can reduce your risk of stroke and improve your overall health and wellbeing.