Ischemic stroke, the most common type, occurs when plaque builds up in arteries, narrowing or blocking blood vessels and reducing blood flow to the brain. When the brain lacks sufficient blood and oxygen, brain cells become damaged and can die, leading to a stroke.

Manage blood pressure

High blood pressure is a primary risk factor that damages and weakens arteries throughout the body, increasing the risk of blood vessel rupture or blockage, which can lead to stroke. Adults, especially those with a history of hypertension, should aim to keep their blood pressure below 130/80 mm Hg to reduce the risk of stroke and other cardiovascular events.

Blood pressure can be managed through lifestyle changes, including following a low-sodium diet, prioritizing green vegetables and healthy fats, exercising regularly, and taking prescribed medication.

Adopt a heart-healthy diet

Consuming plenty of fruits, vegetables, whole grains, and healthy fats from sources like salmon, avocados, and nuts helps reduce inflammation and boosts heart health. Replace refined grains, such as white bread, with whole grains like whole-wheat bread or brown rice to prevent weight gain and fat accumulation.

Additionally, prioritize lean protein from beans, eggs, shrimp, fish, and poultry while limiting red meat and processed sugars to help stabilize blood pressure. Regularly consuming potassium-rich foods like fruits and vegetables, and limiting high-sodium dishes, benefits blood pressure and lowers the risk of heart disease.

Shrimp contains lean protein and is low in fat. *Photo: Bui Thuy*

Manage cholesterol

High levels of low-density lipoprotein (LDL) cholesterol, often called "bad" cholesterol, can lead to the accumulation of fatty substances or plaque in the arteries, causing atherosclerosis. This plaque can narrow arteries leading to the brain, forming blood clots that cause ischemic strokes.

Lowering LDL cholesterol helps slow or prevent plaque buildup in the arteries. Healthy individuals should maintain LDL levels below 100 mg/dL. Those at higher risk or with a history of stroke should consult their doctor about a safe LDL level for their health.

Lifestyle changes significantly impact cholesterol levels. Replacing unhealthy foods like sugary drinks, processed meats, and fast food with chicken, fish, and heart-healthy fats such as olive oil helps reduce cholesterol.

Engage in regular physical activity

Physical activity helps maintain cardiovascular health by lowering blood pressure, increasing "good" HDL cholesterol, stabilizing weight, and controlling blood sugar – all factors that reduce stroke risk. Adults should engage in at least 30 minutes of physical activity daily, which can be broken into multiple sessions of walking or cycling to meet this goal.

To protect heart health, individuals should quit smoking (if applicable) and avoid secondhand smoke exposure. Additionally, aim for 7-9 hours of sleep each night for optimal cardiovascular health, as both too little and too much sleep can increase stroke risk. Avoid alcohol, reduce stress, and dedicate time to yoga, meditation, deep breathing, or socializing with friends to relax and boost immune health.

*Anh Chi (According to Eating Well)*