6 Simple Ways To Reduce Your Stroke Risk

Tip #1: Know Your Numbers

Stroke risk is partly a numbers game. Knowing your current health metrics and setting goals for improvement is a great step toward better health. Schedule an appointment with your doctor to establish a baseline.

• Blood pressure: There are two blood pressure numbers. The top number, systolic pressure, measures the pressure in your blood vessels when your heart beats. The bottom number, diastolic pressure, measures the pressure when your heart rests between beats. Ideally, your numbers should be 120 (systolic) over 80 (diastolic). Anything above that increases your risk. High blood pressure is the most treatable risk factor related to stroke.
• Blood sugar: A fasting blood glucose (blood sugar) test can tell you if you have diabetes or prediabetes. The CDC estimates that almost half of American adults have one or the other. Both types of diabetes increase your stroke risk. Aim for a blood sugar number lower than 100. If you have diabetes or prediabetes, it's better to know. You can take steps to reduce your blood sugar with your doctor's help and in turn reduce your risk of stroke.
• Cholesterol: A cholesterol test is called a lipoprotein analysis. This lab test reveals your total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol, and triglyceride levels. You want less than 200 total cholesterol, LDL less than 100 and triglycerides under 150. Lower numbers are better for everything except HDL. Keeping your cholesterol at a recommended level should be part of routine prevention.
• Sleep: Good sleep is vital to health. Studies show that poor sleep quality, whether too little or too much, increases stroke risk. Adults should aim for seven to nine hours of sleep each night. Seek treatment if you think you have sleep apnea, snore or suffer from insomnia. Treating sleep disorders can reduce stroke risk, as well as improve many other aspects of your health.

Tip #2: Check for Atrial Fibrillation

Some people feel their hearts flutter, but others have no idea they have atrial fibrillation (Afib). This common heart rhythm disorder can lead to a stroke. Afib slows blood flow in one part of the heart, leading to clot formation. When a clot travels to the brain, it can cause a stroke.

Testing for Afib is easy and painless. Your doctor will ask about your family history, listen to your heart and perform an electrocardiogram (EKG or ECG). Tiny electrode stickers placed on your body detect and record your heart's electrical signals. If tests reveal Afib, several treatments are available to correct the problem.

Tip #3: Take Your Medication

If your doctor prescribes medication to lower your blood pressure or cholesterol, take it as directed. Your doctor may also prescribe aspirin or other blood thinners. Don't stop taking your medication — even if you don't have symptoms — unless your doctor says it's okay. Ask your provider if you have any questions about your medications or their side effects.

Tip #4: Use a Pedometer or Fitness Tracker

A simple pedometer costs just a few dollars, and many smartphone apps track activity while your phone is in your pocket. There are also other tech options, like smart watches and rings, that record health data. Choose how you'd like to track your steps and pay attention to your daily readings. You don't have to commit to anything beyond noticing how much — or how little — you move. Watch your numbers for 10 days. Then set a goal of 1,000 steps more than usual for a week. Gradually increase your goal every couple of weeks. Walking 10,000 steps a day can prevent weight gain, reduce blood sugar, improve cholesterol ratios and lower blood pressure.

Tip #5: Track Your Diet

Write down what you eat and drink or use a nutrition app on your mobile phone. Keeping a food journal can be very educational. Most people don't realize how much they consume each day. Review your notes and identify areas where you can make healthier choices.

Tip #6: Quit Smoking and Reduce Alcohol Intake

We all know that smoking and excessive drinking shorten your life. Your doctor can help you quit smoking and reduce your alcohol intake. If you need more support, there are resources available both through Sutter and in the community.

Some of the simplest actions can be the hardest to start, but you can do it! Discover more about how to spot a stroke.