High blood pressure is the leading cause of stroke. High blood pressure can lead to the blood vessels rupturing (i.e. hemorrhagic stroke) or damage to the walls of the blood vessels causing them to harden and plaque to build-up (i.e. artery disease) which leads to the most common type of stroke, an ischemic stroke.  

Maintaining a healthy blood pressure can significantly reduce your chances of having a stroke:

• Get a blood pressure machine.
• Check your blood pressure two times a day. First, in the morning before eating & taking medications. Second, in the evening before eating dinner or before bedtime. 
• Keep a log of your blood pressure numbers. Write down anything that may have contributed to your blood pressure, such as eating a salty meal the night before.

Downloadable PDF: Maintain a Healthy Blood Pressure

Creating a healthy life is a journey. It is best to set a few goals and then set steps to achieve these goals. 

Exercise and diet play a role in reducing inflammation, improving weight control, improving glucose levels, improving sleep, reducing stress levels, reducing cholesterol levels, and maintaining a healthy blood pressure therefore significantly reducing your chances of having a stroke.  To help prevent a stroke, its best to implement these healthy habits:

Exercise Habits: 

• Regular physical activity is one of the most important things you can do for your health.
• Being physically active can improve your brain and heart health, help manage weight, and reduce the risk of disease and stroke.
• Try something active that you enjoy doing at least 30 minutes per day, five days a week. If that goal seems unrealistic or too difficult, set a goal that you can achieve such as walking for 5 mins today or stretching while watching your favorite TV show. You can break up the 30 minutes into three 10-minute sessions throughout the day. 
• Exercise can include walking, dancing, swimming, bicycle riding, and more!

Dietary Habits:  

• Eat a diet of whole foods, fruits, and vegetables. Studies show that consumption can lower your stroke risk significantly.
• Prepare your own food as much as possible. Pre-prepared foods (from a can, box, or restaurant) are often higher in salt, sugar, and fat.
• Consider a “Mediterranean Diet,” as it has been shown to increase overall heart and blood vessel health.
• Consume less than 1,500 mg of salt (sodium) per day and avoid salty food items including table salt, soy sauce, fish sauce, and canned meat.

Downloadable PDFs:

1. Daily Activity Log 
2. Mediterranean Diet – Shopping List