Source: National Institute of Neurological Disorders and Stroke
Stroke is a leading cause of death and long-term disability, with nearly 800,000 Americans suffering a stroke each year. Worse yet, black/African American men are at much higher risk of high blood pressure and stroke, medical experts say. Over time, uncontrolled high blood pressure, especially in midlife, can damage blood vessels and lead to stroke. High blood pressure can also lead to other brain damage associated with dementia.
The good news is that people can take steps now to keep their blood pressure in a healthy range – or keep it within a healthy range – to help prevent strokes and dementia later in life. This World Stroke Day (October 29, 2023), the National Institute of Neurological Disorders and Stroke (NINDS) is raising awareness about this important topic and sharing tips to help manage risk.
Steps to manage your risk of stroke and dementia
1. Know your blood pressure numbers. Blood pressure is measured using two numbers. The first number, your systolic blood pressure, measures the pressure in your arteries when your heart beats. The second number, your diastolic blood pressure, measures the pressure in your arteries when your heart rests between beats. If the measurement reads 120 systolic and 80 diastolic, you would say “120 over 80” or write “120/80 mm Hg.” If left unchecked, high blood pressure can damage the cells in the inner lining of your arteries and cause hardening called arteriosclerosis, blocking blood flow to your heart, brain, and kidneys, as well as to your muscles. Keep in mind that your blood pressure changes throughout the day depending on your activities.
• Normal blood pressure for most adults
Less than 120/80 mm HG
• High blood pressure
130 or more/80 or more mm HG
2. Stay informed. Discuss high blood pressure with your healthcare professional. Use this guide to talk to your healthcare professional about your risks and ways to manage your blood pressure to prevent stroke and dementia. Then, make a plan together and stick to it.
3. Take your medication. Your doctor may recommend that you take medications daily to prevent strokes and heart attacks, especially if you have high blood pressure.
4. Stop smoking or using tobacco. Smoking harms almost every organ in the body, including the heart. Any tobacco consumption, even light or occasional, damages the heart and blood vessels.
5. Manage your cholesterol levels. Lowering your cholesterol levels will reduce your risk of developing a wide variety of serious health problems, including stroke and heart disease.
6. Eat healthy foods and exercise. Eat plenty of fresh fruits and vegetables, reduce fried foods, and use less salt. Get about 30 minutes of moderate to vigorous exercise, such as brisk walking or cycling, every day. Following a healthy diet and staying physically active regularly will significantly reduce your risk of heart disease, high blood pressure, type 2 diabetes and other chronic and debilitating health problems.
7. Manage your diabetes. Being diabetic or prediabetic puts you at increased risk of stroke and heart disease. You can reduce your risk by keeping your blood sugar (also called blood sugar), blood pressure, and blood cholesterol levels close to the target levels recommended by your healthcare professional.
8. Avoid using illicit drugs and abusing alcohol. Generally, an increase in alcohol consumption leads to an increase in blood pressure. Using illicit drugs, such as cocaine and methamphetamines, can cause a stroke.
9. Get enough sleep. Getting a good night’s sleep every night is important for good heart and brain health. Adults should aim for an average of 7-9 hours, and babies and children need more depending on their age.
10. Stick to the plan. This is the hardest part, but keeping your heart and brain healthy can lead to better overall health as you age.
11. Start early. Prevention of stroke and heart disease is most effective if started in midlife. Studies also reveal that controlling blood pressure can also reduce the risk of dementia.
These simple and effective lifestyle changes can reduce the risks of all types of stroke, heart disease and dementia later in life. Taking charge of your health now can help you avoid unnecessary risks and control your blood pressure.
For more advice and information, visit the Mind Your Risks® website at mindyourrisks.nih.gov.
