Did you know that weakened arteries in the brain, resulting from high blood pressure, increase the risk for stroke?

Stroke can be categorised into two main categories:

• Ischemic strokes

          occurs when a blood vessel supplying blood to the brain is obstructed.

• Hemorrhagic strokes

          occurs when a weakened blood vessel ruptures.

 

Here are #5 easy steps you can do to prevent high blood pressure and reduce the risk of stroke.

 

#5 EASY STEPS YOU CAN DO

TO PREVENT HIGH BLOOD PRESSURE AND REDUCE THE RISK OF STROKE

 

#1 Get healthier weight

Almost 1 in 5 strokes are linked to being overweight or obese. Maintain a healthy body weight as a Body Mass Index (BMI) of 18.5 to 24.9 is necessary to help in reducing risk of stroke and other serious diseases.²

 

#2 Exercise more

Regular exercise reduces the risk of many different health problems. Over a third of all strokes happen to people who don’t get enough exercise. 20-30 minutes of moderate exercise five times per week can help to reduce the risk of stroke.³

 

#3 Improve diet

People who eat a lot of salt, and not enough potassium, are more likely to have high blood pressure. Try not to add extra salt to your food – and avoid processed food that already have a lot of salt added. Limit intake of caffeine and alcohol as well.⁴

 

#4 Reduce stress

Almost 1 in 6 strokes are linked to mental well-being. Managing stress, depression, anger and anxiety are all important for reduce the risk of stroke.⁵

 

#5 Get a good night’s sleep

Getting 7-9 hours of quality sleep each night can improve brain function, both today and in the long-term. Make it happen with a soothing bedtime routine and avoid screen time before bed.⁶

 

Sources:

1. Types of stroke. (2019). Retrieved October 29, 2019, from https://www.worldstrokecampaign.org/world-stroke-day-campaign/why-stroke-matters/learn-about-stroke/types-of-stroke
2. Weight Infographic. (2019). Retrieved October 29, 2019 from https://www.worldstrokecampaign.org/assets/downloads/WSO_DontBetheOne_Infographics_Weight.png
3. Exercise Infographic. (2019). Retrieved October 29, 2019 from https://www.worldstrokecampaign.org/assets/downloads/WSO_DontBetheOne_Infographics_Exercise.png
4. 5 Easy Ways to Lower Your Blood Pressure. 2018, September 10). Retrieved October 29, 2019, from https://strokeprevention.info/risk-factor-high-blood-pressure/5-easy-ways-to-lower-your-blood-pressure/
5. Stress and Depression Infographic. (2019). Retrieved October 29, 2019 from https://www.worldstrokecampaign.org/assets/downloads/WSO_DontBetheOne_Infographics_Stress_and_Depression.png
6. World Stroke day, 5 tips on how to prevent strokes. 2019, October 28). Retrieved October 28, 2019, from https://www.fox16.com/news/local-news/world-stroke-day-5-tips-on-how-to-prevent-strokes/

 

    

 

 

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