The U.S. Department of Health and Human Services Office of Minority Health offers some staggering statistics for African Americans and their stroke risks.
In general, African Americans are 50% more likely to have a stroke while Black men, in particular, are 70% more likely to die.
The root causes of these increased risks can be complicated but they include diet and other lifestyle factors. If you want to decrease your chances of a stroke, it’s important to work on the areas that are within your control. Below are 10 ways to stop stroke:
Having high blood pressure is the leading cause of strokes. It does this by weakening arteries while also thickening arterial walls.
Weakened arteries can burst easily and the build-up of cholesterol on thickened walls can break off to block the brain’s blood supply. The ideal blood pressure is 120/80 so regular readings above that figure are a sign to talk to your doctor.
Statistics show that persons who are overweight triple their risk of developing heart disease.
To cut your risk, it’s important to get your weight under control. That includes adjusting your diet and getting some exercise. If weight loss is difficult for you, a dietician or other health professional might be able to help.
Too much alcohol has been known to increase blood pressure as well as the triglycerides in your blood. Both of these can contribute to the risk of a stroke. Additionally, binge drinking regularly will affect your heartbeat. An irregular heartbeat causes blood to pool and often clot. It should never be ignored.
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Circulatory disorders don’t only affect how blood flows around your body but they can also increase your risk of a stroke. If you have sickle cell disease, anemia, or peripheral artery disease, make sure you’re working with a doctor to treat your condition effectively.
Smoking causes a multitude of issues with your heart. While nicotine increases blood pressure, carbon monoxide negatively affects how well blood transports oxygen. Cigarette smoke also increases triglyceride levels, decreases good cholesterol, and increases clotting. Keeping cigarettes away is one of the most important ways to stop a stroke.
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Diabetes can increase the presence of fatty deposits in your body, which then produce clots that narrow the arteries. Narrowed arteries can cause a stroke. If your diabetes is poorly controlled, you could quadruple your risk of a stroke so make sure you’re following your prescribed regimen.
Apart from helping to maintain a healthy weight, a heart-healthy diet is low on salt, processed foods, trans fats, and saturated fats. Focus on eating fresh fruits and vegetables, as well as lean proteins and foods that are high in fiber.
This is another factor that helps with weight loss but exercising regularly also keeps your heart healthy. You’ll be less likely to have high blood pressure, diabetes, and heart disease.
High cholesterol levels contribute to clogged arteries that lead to having a stroke. Adjusting your diet can go a long way in keeping your cholesterol under control. If the right eating habits don’t make a difference then it’s definitely time to consult with your doctor about possible medical interventions.
If you’ve started snoring recently or you snore regularly, it could be a sign of sleep apnea. This sleep disorder can stop your breathing several times each night. The interrupted respiration affects oxygen flow and over time, contributes to an increased risk of stroke. The only way to effectively deal with sleep apnea is through a doctor-prescribed treatment program.
While there are risk factors for strokes that you can’t change, the points on this list are manageable. If you take things one step at a time, you can easily cut your risk of a stroke. Doctors also recommend that you keep an eye out for mini-strokes as they can have milder stroke symptoms without the permanent consequences. They are, however, a warning that things could take a turn for the worse soon.
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