Stroke is one of the leading causes of death and disability. It happens when blood flow to the brain is interrupted. With no oxygen or nutrients, brain cells die in a matter of minutes. Strokes can be caused by too much blood flowing into an artery, not enough blood flowing out of one, or bleeding within a blood vessel. The good news is that there are things you can do to reduce your risk for stroke.

Don’t Smoke

Smoking is a major risk factor for stroke. Cigarettes contain nicotine, which constricts blood vessels and increases the risk of heart disease and cancer. Smoking also increases your chances of having a stroke by two to three times compared to nonsmokers, according to Dr Bruce Grossinger.

Stay Physically Active

Staying physically active is one of the best ways to prevent a stroke. Exercise helps keep your heart healthy, which improves blood flow to the brain. It also helps you lose weight and sleep better, reduces stress, improves mood and self-esteem, increases energy levels, and can even improve your sex life!

Many different types of physical activity can help prevent stroke:

• Walking briskly for at least 30 minutes every day (or more if possible).
• Swimming laps in a pool or lake once or twice per week – count as “moderate-intensity aerobic exercise” according to the American Heart Association’s guidelines for physical activity.

Manage Your Blood Pressure And Cholesterol Levels

You should understand the importance of blood pressure and cholesterol levels. Blood pressure is the force of your blood against the walls of your arteries as it travels through them. Cholesterol is a waxy substance that can build up in your arteries if you don’t have enough “good” HDL cholesterol to balance out the bad LDL cholesterol.

You can test both at home with a simple kit from any pharmacy or drugstore, or ask your doctor for a referral to a lab that offers free testing services (you may need insurance). Dr Bruce Grossinger recommends that people aged 20-70 have readings below 130/80 mm Hg for systolic/diastolic pressures respectively; their goal for total cholesterol levels is less than 200 mg/dl for men and less than 160 mg/dl for women.

Maintain A Healthy Weight

Maintaining a healthy weight is one of the best ways to reduce your risk of stroke. The risk of stroke increases with increasing body mass index (BMI), so if you are overweight or obese, losing weight can help protect against a stroke.

If you are overweight or obese:

• Eat a healthy diet that includes plenty of fruits and vegetables, lean protein, low-fat dairy products, and whole grains. Try to limit your intake of sugary drinks or foods such as cakes and biscuits. Replace them with water instead!

• Get active every day – try walking for 30 minutes three times per week at least; swimming is also a great exercise if it’s not too cold outside where you live right now.

• Aim for at least 150 minutes per week to do moderate-intensity physical activity like brisk walking (or other activities listed above).