How can you protect yourself?
When Alberts hears people say they would rather die than have a debilitating stroke, only to be unable to feed or dress themselves, he tells them to get moving. Not only is exercise protective, it improves the chances of successful rehabilitation after a stroke.
A National Public Health Institute study in Helsinki, Finland, found that walking, jogging, swimming, or biking for 30 minutes most days of the week lowers blood pressure, raises HDL (the good cholesterol), and helps shed pounds, control diabetes, and reduce stress.
According to the American Stroke Association, people who walk or bike are less prone to stroke from blood clots.
While you can’t change your family history or ethnic background, research shows that what you eat can be an effective weapon in the battle against stroke.
What should you eat?
Eat less cholesterol and fat, especially saturated trans fats, the kind found in hot dogs, burgers, pizza, and fries. Keep your blood pressure under control by limiting salt intake and alcohol consumption.
Evidence shows that certain foods, beverages, and spices can dramatically reduce your risk of stroke.
• Fresh fruits and vegetables are low in fat and loaded with antioxidants, fiber, folate, and potassium. A 2006 study confirms that at least five daily servings of fruits and vegetables—such as berries, grapes, broccoli, and peppers—can trim stroke risk by 25% compared to 11% for three daily servings because of the potassium, which is known to lower blood pressure. Another study found that at least three daily servings may reduce the harmful effects of LDL, the so-called “bad” cholesterol.
• Oatmeal fiber has been shown to lower cholesterol and stop spikes in blood sugar.
• Soy products, such as tempeh, miso, tofu, and soy milk, can lower LDL and raise HDL levels.
• Almonds may lower cholesterol and block the absorption of fat and carbohydrates.
• A half teaspoon of cinnamon each day may fight LDL cholesterol, prevent blood clots, lower high blood pressure, maintain weight, and reduce heart disease risk.
• Cold-water fish, such as salmon, mackerel, and tuna, are rich in omega-3 fatty acids that may help prevent blood clots. Broiled or baked fish rather than fried reduces stroke risk.
• Lycopene, the substance that makes tomatoes red, may make blood cells less “sticky” and reduce stroke-inducing blood clots.
• Five cups of tea a day, both black or green, contain flavonoids that act as antioxidants and make blood cells less likely to clot.
• Dark chocolate contains flavonoids and magnesium that may reduce the risk of stroke by half.
Take your meds
If you can’t control your cholesterol through dietary changes alone, your doctor may prescribe a cholesterol-lowering drug.
For some people who have cardiovascular disease, statins drugs have been shown to be effective.
Medications to treat hypertension, such as diuretics, angiotensinconverting enzyme (ACE) inhibitors, and angiotensin receptor blockers, may also help.
Can strokes be predicted?
Staying healthy can reduce the likelihood of strokes. Evidence now points to another tool. A new study involving 467 people, ranging from age 40 to mid-90s, who suffered a stroke, found that the biomarker, liipoprotein-associated phospholipase A2, appears to be a stronger predictor of recurrent stroke risk. C-reactive protein, another biomarker, is linked to stroke, severity, and death rather than having another stroke, according to Mitchell S. V. Elkind, M.D.., M.S., associate professor of neurology at Columbia University College of Physicians and Surgeons and neurologist at New York-Presbyterian.