Stroke Prevention: Managing High Blood Pressure and Other Risk Factors

According to the American Heart Association, someone in the United States dies from a stroke every 3 minutes and 14 seconds – that’s 446 deaths each day. But here’s the good news: 80% of strokes are preventable, and there are simple lifestyle changes that can make a big difference and help to lower your stroke risk.  

Nutrition: A heart-healthy diet is one of the most powerful tools for stroke prevention and blood pressure control. The American Heart Association recommends no more than 2,300 milligrams of sodium a day, which is the equivalent of one teaspoon. However, the ideal limit for those with high blood pressure is no more than 1,500 milligrams per day. Did you know that cutting out just 1,000 milligrams a day can improve blood pressure and heart health? 

Tips for cutting back on sodium: 

• Limit processed and packaged foods. Most of the sodium that we consume, about 75% to 85%, comes from processed foods.
• Use fresh ingredients and flavor meals with herbs, spices, citrus juices, and vinegar instead of salt.
• Read nutrition labels and choose foods with less than 140 mg sodium per serving.
• Look for products labeled “no salt added,” “low sodium,” or with the American Heart Association’s (AHA) Heart-Check mark, which means the food meets the AHA’s sodium criteria. 

The Mediterranean diet, along with the DASH (Dietary Approaches to Stop Hypertension) diet, has been shown to lower blood pressure and reduce risk of stroke, heart disease, high cholesterol, type 2 diabetes, and cognitive decline. Both dietary patterns are rich in whole foods including fruits and vegetables, whole grains, legumes and nuts, olive oil, and moderate amounts of fish and poultry.

Physical Activity: Essential for stroke risk reduction and overall heart health. Physical activity can also help improve cholesterol, blood pressure, insulin resistance, and inflammatory markers. Aim for 150+ minutes of moderate activity weekly, plus muscle strengthening twice weekly. 

Avoid Tobacco and Limit Alcohol: If you smoke, seek support to quit. If you drink, do so in moderation. Guidelines recommend no more than one drink per day for women and two for men with less always being better. 

Prioritize Sleep: Quality sleep is critical for heart health. Aim for 7-9 hours each night and stick to a regular sleep schedule by going to bed and waking up at the same time each day. 

Weight Management: Maintaining a healthy weight is important for both stroke prevention and recovery. If you are overweight or obese, even modest weight loss makes a difference – a 2-3% reduction begins to lower risk factors, with greater benefits at 5-10% weight loss. Maintaining a healthy weight also helps manage cholesterol, blood pressure, and blood sugar, all of which are key risk factors for stroke. 

While many risk factors for stroke are modifiable, some are out of our hands such as age, family history, race, gender, and personal history of stroke, TIA (mini-stroke) or heart attack. If you are concerned, speak with your doctor to create a prevention plan that works for you. 

Age: Stroke risk increases as we get older. According to the CDC, the chance of having a stroke doubles every 10 years after age 55. 

Family History: If a parent, grandparent, sister, or brother has had a stroke, especially before age 65, your risk is higher. 

Race: Black, Hispanic, and Asian adults (particularly men) face higher stroke rates due to a range of factors including disparities in healthcare access, neighborhood environments, and dietary traditions. 

Gender: Women have strokes more often than men and are more likely to die from them. Women’s stroke risk can increase due to high blood pressure during pregnancy, gestational diabetes, early menopause, birth control pills, and hormone therapy. Transgender women and gender-diverse people using estrogen therapy as part of gender-affirming care may also face higher stroke risk.  

Personal History: If you’ve had a stroke, TIA, or heart attack before, your risk of another stroke is much higher. According to the American Stroke Association, people who’ve had one or more TIAs are about 10 times more likely to have a stroke than someone who hasn’t. 

Recognizing stroke warning signs can help save lives and prevent permanent damage. Use the B.E.F.A.S.T. acronym to identify stroke symptoms and know when to call for help. 

B = Balance Loss 

• Sudden loss of balance or coordination 

E = Eye (Vision) Changes 

• Sudden changes in vision 

F = Face Drooping 

• One side of face is drooping or may be numb 

A = Arm Weakness 

• One arm may be weak or numb  

S = Speech Difficulty 

• Speech may be slurred or difficult to understand 

T = Time to Call 911 

• Act fast and call 911 if you notice any of these warning signs in yourself or others. 

Take Action!  

Understanding your risk factors and taking action can help prevent stroke. Focus on adopting a heart-healthy lifestyle, managing modifiable risk factors and talking with your healthcare provider about strategies to support your individual needs. 

We’re Also Here to Help 

God’s Love We Deliver provides low-sodium, heart-healthy meals that support cardiovascular health, stroke prevention, and recovery by helping manage blood pressure, cholesterol, and blood sugar. Contact us to learn more! 

Visit glwd.org/cardiovascular-disease for more information on heart health and nutrition.