Adopt healthy habits to lower stroke risk

A stroke occurs when blood supply to the brain is blocked or when there is sudden bleeding in the brain. This can lead to brain damage, disability, or death. Stroke is the fifth leading cause of death in the U.S., and it's not just older people who are at risk. More patients under 50 are experiencing strokes today. Experts say many strokes can be prevented with some lifestyle changes. Here are seven habits recommended by doctors and dietitians to reduce stroke risk. First, staying physically active is crucial. Regular exercise helps keep blood pressure in a healthy range. Aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Simple activities like walking or taking the stairs can also make a difference. Second, reducing sodium intake is important. Too much sodium can raise blood pressure, increasing stroke risk. Many people get excess sodium from packaged foods and restaurant meals. Cooking more at home can help, and using spices for flavor is a healthy alternative. Third, avoid smoking. Tobacco use can damage blood vessels and increase the chance of developing blockages that affect blood flow to the brain. Quitting is hard, but support is available from healthcare providers. Fourth, eat plenty of fiber. A diet high in fiber is linked to a lower stroke risk. Include fruits, vegetables, whole grains, and beans in your diet to meet your fiber needs. Fifth, eat fatty fish twice a week. Fish like salmon and mackerel are high in omega-3 fats, which protect heart health and may reduce the risk of stroke. Sixth, drink alcohol in moderation. While enjoying a drink can be pleasurable, too much alcohol can lead to health issues like sleep apnea, increasing stroke risk. Limit intake to one drink a day for women and two for men. Finally, manage stress. Chronic stress can lead to health problems, including high blood pressure. Finding ways to cope with stress, like meditation or hobbies, can benefit both your mind and body. By making these changes, you can lower your risk of stroke. If you need help, talk to your healthcare provider for personalized advice.