A healthy lifestyle that includes balanced nutrition (preferably a Mediterranean diet) and physical activity suited to one’s age and capabilities has been found to significantly reduce stroke risk and other diseases that are stroke risk factors.
The prestigious medical journal JAMA (Journal of the American Medical Association) published “ten commandments” for preventing stroke:
- Monitor blood pressure at least once a year
- Monitor heart rate, especially atrial fibrillation, at least once a year
- Quit smoking
- Limit alcohol consumption
- Monitor saturated fat and cholesterol levels at least once a year
- Monitor blood sugar levels at least once a year
- Maintain a healthy weight
- Limit sodium intake
- Consistently improve nutrition as an ongoing activity, even if this requires making lifestyle changes
- Monitor the condition of the carotid arteries once a year
- Physical activity: Physical activity has a beneficial effect on blood pressure, diabetes and cholesterol levels, which are all stroke risk factors. Exercise therefore greatly contributes to stroke prevention.
As a rule, it is recommended to perform 30 minutes of moderate aerobic exercise (walking, swimming, cycling, etc.) three times a week. It is important to maintain a diet that is low in saturated fat, limiting foods such as red meat, butter, margarine, eggs and fatty cheeses and favoring foods rich in unsaturated fat (such as olive oil, avocado, tahini and walnuts). It is recommended to maintain a BMI (Body Mass Index) of less than 25, or a waist size of 102 cm for men and 88 cm for women.
We recommend consulting with an endocrinologist or nutrition expert about daily nutrition and with a physical therapist about the type and duration of physical activity.
