Getting your Trinity Audio player ready...

By Dr. Jaisingh Rajput, MD – Physician & Specialist

Stroke is a leading cause of disability and death worldwide, yet 80% of strokes are preventable with proper lifestyle changes. A stroke occurs when blood flow to the brain is interrupted, either due to a blocked artery (ischemic stroke) or a burst blood vessel (hemorrhagic stroke). Without immediate treatment, brain cells begin to die, leading to permanent damage.

Understanding risk factors and preventive measures can significantly reduce stroke occurrence, potentially saving thousands of lives each year.

The FAST Warning Signs

Immediate treatment is crucial. Recognize these warning signs of a stroke using the FAST acronym:

F – Face Drooping: One side of the face may droop or feel numb. Ask the person to smile.

A – Arm Weakness: One arm may feel weak or drift downward when raised.

S – Speech Difficulty: Slurred or confused speech. Ask the person to repeat a simple sentence.

T – Time to Call 911: If you observe any of these symptoms, seek emergency medical help immediately.

Who Is at Risk?

Several factors increase the risk of stroke, including:

High blood pressure (hypertension) – The leading cause of stroke.

Diabetes – Damages blood vessels, increasing clot risk.

High cholesterol – Leads to plaque buildup in arteries.

Heart disease (atrial fibrillation, coronary artery disease) – Increases clot formation.

Obesity – Contributes to hypertension, diabetes, and high cholesterol.

Smoking and excessive alcohol use – Damages blood vessels and increases clot risk.

Physical inactivity – Leads to weight gain and metabolic disorders.

Lifestyle Changes Save Lives

1. Control Blood Pressure Keep blood pressure below 120/80 mmHg. Reduce salt intake to less than 1,500 mg per day. Eat potassium-rich foods (bananas, spinach, beans). Exercise regularly (150 minutes of moderate exercise per week). Take prescribed antihypertensive medications if needed.

2. Manage Diabetes: Maintain blood sugar levels within a healthy range. Follow a low-glycemic, high-fiber diet. Exercise regularly to improve insulin sensitivity. Monitor blood sugar levels and take medications as prescribed.

3. Lower Cholesterol: Keep LDL (“bad”) cholesterol below 100 mg/dL and HDL (“good”) cholesterol above 60 mg/dL. Eat heart-healthy fats (olive oil, nuts, fatty fish). Reduce saturated fats and avoid trans fats. Consider cholesterol-lowering medications if needed.

4. Maintain a Healthy Weight: Keep a BMI between 18.5 and 24.9. Follow a balanced Mediterranean or DASH diet. Engage in daily physical activity.

5. Quit Smoking and Limit Alcohol: Smoking doubles stroke risk by damaging blood vessels and increasing clotting. Avoid secondhand smoke. Limit alcohol intake to one drink per day for women and two for men.

6. Stay Physically Active: At least 30 minutes of moderate exercise most days of the week. Brisk walking, swimming, cycling and strength training improve circulation and heart health.

7. Eat a Stroke-Preventive Diet: Increase whole grains, leafy greens, nuts, seeds and lean protein. Omega-3 fatty acids (found in salmon and flaxseeds). Antioxidants from colorful fruits and vegetables. Avoid processed foods, sugary drinks and refined carbohydrates, high sodium and saturated fats.

8. Manage Stress: Chronic stress increases blood pressure and inflammation. Practice meditation, deep breathing and yoga. Prioritize quality sleep (7–9 hours per night).

9. Treat Heart Conditions Like Atrial Fibrillation (AFib): AFib increases stroke risk fivefold. If diagnosed, follow doctor’s recommendations for anticoagulants (blood thinners) like aspirin, warfarin or newer drugs (apixaban, rivaroxaban, dabigatran).

10. Regular Health Checkups: Monitor blood pressure, cholesterol, and blood sugar regularly.

Get routine carotid artery screenings if at high risk.

Stroke prevention is within your control. By adopting heart-healthy habits, managing medical conditions, and recognizing warning signs, you can significantly reduce your risk of stroke.

If you experience sudden numbness, confusion, vision loss, or trouble walking, seek immediate medical attention. Early treatment saves lives.

Dr. Jaisingh Rajput is a physician specializing in hospital medicine and preventive health. He is dedicated to educating the public on stroke prevention and cardiovascular wellness.