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.
Risk factors
- 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 balanced 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).
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
Eating a lot of salt can increase your blood pressure.
By reducing the amount of salt you eat, you can lower your blood pressure and your risk of stroke.
Salt intake can be reduced 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 such as processed meat, cheese, stock cubes and pre-prepared meals. Salt can be listed in the ingredients as salt or sodium.
Cholesterol
Fat in our diet is a valuable source of energy and it helps the body absorb certain nutrients. Cholesterol is a fat (lipid) in your blood which plays an important role in repairing damaged tissue.
Having too much saturated fat can lead to heart disease and stroke due to the build-up of fatty deposits in the arteries.
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.
High cholesterol levels can be caused by:
- Having too much saturated fat and not enough unsaturated fats.
- Smoking
- Drinking too much alcohol
- Being overweight
Healthy eating and stroke – Stroke Association
Alcohol
Regularly drinking too much alcohol can raise your risk of stroke.
It is important that you follow UK government guidelines for men and women. The recommendations are 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. This can include high blood pressure, type 2 diabetes and being overweight.
High blood pressure
Over time, high blood pressure can lead to cardiovascular disease including stroke and heart disease.
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. It is important to check your blood pressure regularly.
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.
One or more risk factors can lead to high blood pressure.
Making lifestyle changes all help to lower the blood pressure, such as:
- Reducing alcohol intake
- Being more active
- Stop smoking
- Eat more fruit and vegetables
- Limit process food
- Having at least 6 hours of sleep
- Taking time to relax
Using antihypertensive medication and regular monitoring is highly effective as a treatment to lower blood pressure.
Atrial fibrillation
Atrial fibrillation (AF) is a heart condition that causes an irregular and fast heartbeat which raises the risk of stroke.
Normal blood flow is into the heart and the heart pumps it 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.
Some people may have
- Palpitations
- Chest pain
- Breathlessness
- Fatigue
Atrial Fibrillation can happen to anyone, 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.
Diabetes
Diabetes nearly doubles your risk of stroke and other cardiovascular diseases.
Having too much sugar in your blood damages the blood vessels and increasing the risk of them becoming blocked. Making lifestyle changes and managing your diabetes can reduce these risks.
Smoking
Smoking can increase the risk of stroke as chemical from smoking can causes changes within your body.
Changes include
- 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.
It can
- Help reduce blood pressure
- Lower cholesterol level
- Reduce the risk of type 2 diabetes
- Increase muscle strength and flexibility
- 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.
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
We might prescribe you some medications following a stroke. Antiplatelets such as Aspirin or Clopidogrel help to prevent blood clots which can block blood vessels and cause a stroke.
We may prescribe anticoagulants to treat Atrial Fibrillation (AF).
These may include:
- Warfarin
- Apixaban
- Rivaroxaban
- Edoxaban
- Dabigatran.
Anti-hypertensive medication helps to lower blood pressure (the biggest single risk factor for stroke). They all work differently and we may need to combine them, for example Perindopril and Amlodipine.
Statins help lower cholesterol levels, such as Atorvastatin and Simvastatin.
- Contact your community pharmacy for advice on taking any medications or herbal remedies alongside your prescribed medications.
- We do not recommend you take ibuprofen alongside anticoagulants or antiplatelets.
- Some herbal supplements can cause increased risk of bleeding.
- The pharmacist may be able to provide advice on suitable alternatives.
- You may want to discuss the risks and benefits of hormone replacement therapy (HRT) or contraceptives with your GP.
New medicine service
Community pharmacies offer a service called the new medicine service which involves three appointments with the pharmacist over several weeks. This might be over the phone or in the pharmacy’s private consultation area.
At these appointments, you can discuss any concerns or issues with the pharmacist, and they can help you with any problems linked to your medicine. If needed, the pharmacist can refer you back to your doctor.
