EVERY YEAR THERE ARE 152,000 strokes in the UK – that’s one every five
minutes. A new study by the Stroke Association also warns that it should
no longer be seen as a disease of older people, with a rise in the
number of cases among 40 to 54-year-olds.
But research suggests around half could be prevented by lifestyle
changes, monitoring of blood pressure, and increasing awareness of the
warning signs.
How to lower your risk
While your genes and age affect your risk, people who exercise, eat a
healthy diet, have only a moderate alcohol intake and who don’t smoke
are at lower risk. The Stroke Association urges people to have their
blood pressure checked regularly, as high blood pressure (for which
there may not be any symptoms) is the biggest risk factor for stroke.
Follow our dietitian Juliette Kellow’s diet tips for reducing your risk:
Focus on a balanced diet of plenty of fruit, veg, fibre-rich
foods (such as wholegrains), low-fat dairy and protein, such as fish,
poultry, lean red meat, eggs, tofu, nuts and seeds.
Aim to reach or maintain a healthy weight for your height – that’s a BMI between 18.5 and 24.9. Calculate yours here.
Eat at least five portions of fruit and veg a day to reduce the
risk of stroke by 30%. They help protect arteries from damage, control
blood pressure and lower blood cholesterol.
Swap white processed carbs for wholegrains, such as brown rice
and wholewheat pasta. Studies show eating plenty of wholegrains cuts the
risk of stroke by 30–36%.
Cut right down on salt Too much increases the chances of high blood pressure. Health experts recommend no more than 6g salt a day.
Have at least one portion of oil-rich fish a week, such as salmon. It has omega-3 fats, which help lower cholesterol and blood pressure.
Control blood cholesterol by cutting down on saturates and trans
fats, found in fatty and fried foods. For cooking, use small amounts of
monounsaturated-rich olive or rapeseed oil.
STROKE SYMPTOMS
A full stroke happens when the blood supply to part of the brain is cut
off and brain cells are damaged or killed. Symptoms include visual or
speech disturbances, noticeable drooping on one side of the face, or a
numbness or weakness in the arms or legs. These symptoms may last only a
few minutes, but it’s essential to get them checked out without delay.
A transient ischaemic attack (TIA or mini stroke) occurs when there is a
temporary disruption to the blood supply to the brain, which can cause
stroke-like symptoms. Always seek medical help if this happens.