1. Manage Key Health Conditions

• High Blood Pressure:
• Aim for levels below 120/80 mmHg.
• Follow a heart-healthy diet, limit sodium to less than 1,500 mg/day, maintain a healthy weight, and exercise.
• Medications may be needed if lifestyle changes aren’t enough.
• Atrial Fibrillation (AFib):
• Report symptoms like palpitations, shortness of breath, or dizziness.
• Treatment includes blood thinners, cardioversion, or pacemaker implantation.
• Diabetes and High Cholesterol:
• Manage with proper diet, exercise, and medications as needed.

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2. Get Enough Physical Activity

• Recommendations:
• At least 150 minutes of moderate exercise per week (e.g., walking).
• Include small bursts of activity like vacuuming or climbing stairs.
• Avoid Prolonged Sitting:
• Sitting for 13+ hours daily raises stroke risk by 44%.
• Stand and move around regularly, even if briefly.

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3. Eat for Heart Health

• Adopt the Mediterranean Diet:
• Emphasize whole grains, fruits, vegetables, legumes, olive oil, and fish.
• Reduce salt intake to support blood pressure control.
• Studies show this diet lowers cardiovascular event risk by up to 26%.

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4. Limit Alcohol and Avoid Smoking

• Alcohol:
• Women: Max 1 drink/day. Men: Max 2 drinks/day.
• Avoid binge drinking (4+ drinks in a short period for women, 5+ for men).
• Smoking:
• Quit smoking to halve your stroke risk. The risk equals nonsmokers’ within 5 years of quitting.

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5. Avoid Pollutants

• Air Pollution:
• Even short-term exposure raises stroke risk.
• Use air quality tools like AirNow.
• Limit outdoor activity on high-pollution days and consider using air purifiers indoors.

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6. Control Stress

• Stress Management:
• High stress increases stroke risk (1 stressful event = 17% higher risk).
• Use mindfulness apps like Smiling Mind for meditation.
• Studies show mindfulness helps lower blood pressure and reduces stress.

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Signs of a Stroke (Use FAST)

• F – Face Drooping: Is one side of the face numb or drooping
• A – Arm Weakness: Is one arm weak or numb
• S – Speech Difficulty: Is speech slurred or hard to understand
• T – Time to Call 911: Act quickly if you observe these symptoms.

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Additional Symptoms to Watch For:

• Sudden confusion or trouble understanding.
• Vision trouble in one or both eyes.
• Sudden dizziness, loss of balance, or coordination.
• Severe headache with no known cause.

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Mini-Strokes (Transient Ischemic Attacks - TIA)

• Symptoms are temporary but require urgent medical attention.
• 1 in 5 people with TIA may experience a full stroke within three months.
• Immediate evaluation and treatment reduce the risk of a major stroke.

Take Action Now

Preventive lifestyle changes and knowing the warning signs can significantly reduce your stroke risk and save lives.

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