### Lowering Stroke Risk: The Power of a Healthy Diet and Exercise
With stroke being the second leading cause of death globally, concerted efforts must be sharpened to curtail this disturbing deadly trend. There’s no magic trick to ward off the risk of stroke. However, a balanced combination of a healthy diet and regular exercise can significantly reduce stroke risk.
According to [research](https://www.ncbi.nlm.nih.gov/books/NBK201/), a healthy diet can help lower stroke risk by up to 80 percent, whereas regular exercise can help reduce it by up to 20 percent. Let’s delve into the basics of how to reduce the risk of stroke through diet and exercise.
## A Healthy Diet is Your Weapon
According to the [American Heart Association (AHA)](https://www.heart.org/en/), a diet high in saturated fats, trans fats and cholesterol can increase blood cholesterol levels and increase your risk of stroke. Conversely, certain foods can help lower your risk.
Healthy foods that reduce stroke risk include fruits and vegetables, lean proteins, whole grains, and low-fat dairy products. More specifically, aim to include the following beneficial foods in your diet:
* **Fruits and Veggies:** These are high in fiber and contain essential vitamins and minerals. They are also low in calories.
* **Fish:** Rich in omega-3 fatty acids, fish can help reduce stroke risk. Aim for at least two servings of oily fish per week.
* **Whole Grains:** These are high in fiber and can help to maintain your blood pressure.
* **Low-fat Dairy Products:** These help reduce pressure, which can in turn lower stroke risk.
## Movement is Essential
Regular physical activity not only helps to control your weight and reduce pressure, but it also strengthens your heart and improves circulation. The [National Stroke Association](https://www.stroke.org/) recommends that adults get a minimum of 30 minutes of moderate-intensity aerobic activity at least five days per week. This could include jogging, swimming or even brisk walking.
## Say No to Salt
Excessive salt intake can increase blood pressure, thereby heightening the risk of stroke. The [American Heart Association](https://www.heart.org/en/) recommends limiting sodium intake to 1,500 milligrams a day.
## Conclusion
In the battle against stroke, diet and exercise play a significant role. Small changes to your lifestyle, such as including beneficial foods in your diet, reducing sodium intake and keeping physically fit can significantly reduce your chances of a stroke. Stay healthy and be stroke-aware!
Citations:
1. [Stroke Risk Factors You Can Control, Treat, and Improve](https://www.heart.org/en/health-topics/stroke/about-stroke/stroke-risk-factors-you-can-control-treat-and-improve)
2. [Lifestyle Modifications to Prevent and Control Hypertension](https://www.ncbi.nlm.nih.gov/books/NBK201/)
3. [Lower Your Risk of Stroke](https://www.stroke.org/en/about-stroke/stroke-risk-factors/lower-your-risk-of-stroke)
Understandably, altering your diet and lifestyle doesn’t guarantee total stroke protection. However, these changes can significantly reduce your risk. Always consult with your healthcare provider when making any dietary changes or starting any new exercise programs.
