Risk Reduction Through Lifestyle Modification

Controlling High Blood Pressure

Because there are rarely any outward symptoms of hypertension, it's important to have blood pressure checked regularly. According to the Seventh Report of the Joint National Committee on the Detection, Evaluation, and Treatment of High Blood Pressure, everyone should have his or her blood pressure checked at least every two years (more often if there is a history of high blood pressure).

Pre-hypertension is classified as having blood pressure consistently over 120/80. Doctors may choose to treat Stage One hypertension (blood pressure consistently more than 140/90) in one or more of the following ways:

A low-salt diet
Too much salt may contribute to high blood pressure and make it more difficult to control. Doctors may ask people with high blood pressure to stop using table salt and to eat as many fresh foods as possible, since a lot of salt is "hidden" in processed or prepared foods. According to the National Heart, Lung and Blood Institute, if everyone in the United States ate 1 less teaspoon of salt each day, their collective blood pressures would drop enough to decrease the national stroke rate by 11 percent.

Other methods
In addition to a low-salt diet, doctors may choose to lower blood pressure by having patients lose weight, stop smoking and exercise regularly. These lifestyle modifications are often all that is needed to successfully control hypertension. For some patients, lifestyle modification will not adequately lower blood pressure, so their physicians may prescribe high blood pressure medication.

Controlling Heart Disease

Coronary Heart Disease and High Cholesterol
A doctor may choose to treat high cholesterol (more than 200) or prevent coronary heart disease by reducing cholesterol with one or more of the following methods:

Diet
A diet that's low in fat and cholesterol will likely include fruits and vegetables, lean meats such as chicken and fish, low-fat dairy products, whole grains and a limited number of eggs. Changing cooking habits to include baking and broiling rather than frying will also cut down on fat intake.

Exercise
Active people tend to have lower cholesterol levels, and regular exercise seems to slow down or stop the clogging of blood vessels by fatty plaque deposits. Doctors may recommend a program of regular exercise to lower cholesterol. Aerobic exercise is best for lowering cholesterol because it strengthens the heart and lungs by maintaining an accelerated heart rate for an extended period of time. Walking, swimming and cycling are examples of aerobic exercise. For best results, exercise at an aerobic level at least three times a week for 20 to 30 minutes each time. Brisk walking for 30-45 minutes on most days is also very effective. Having an "exercise buddy" -- someone to exercise with -- can help people stick to an exercise program.

Other Methods
For some patients, lifestyle modification will not adequately lower high cholesterol and prevent coronary heart disease, so their physicians may prescribe cholesterol-reducing medication.


Controlling Smoking

Once someone stops smoking, stroke risk will drop significantly within two years. Within five years of quitting, the stroke risk may be the same as someone who's never smoked. Doctors can give information about quitting and prescribe medicine to help. It's especially advisable for women over 30 who smoke and also take high-estrogen birth-control pills to quit smoking. This combination of factors makes a woman 22 times more likely to have a stroke than the average person. However, most physicians no longer prescribe high-estrogen birth control pills to smokers.

Controlling Alcohol Consumption

For most people, moderate drinking doesn't greatly affect their risk of stroke. "Moderate" drinking means limiting intake of alcohol to no more than one drink per day (one drink = 1.5 oz. of hard liquor; OR 4 oz. of wine; OR 12 oz. of beer). For more information on alcohol and lifestyle, click here.

Controlling Weight

Doctors can recommend a sensible weight loss and exercise program for people who are at increased stroke risk because they are overweight. Together with their doctors, overweight patients should set reasonable weight loss and exercise goals. A common goal is to aim for losing one pound a week and exercising three times a week for 30 minutes at a time. Losing excess weight can also help control other stroke risk factors, such as high blood pressure, high cholesterol, heart disease and diabetes.

Nutrition and Stroke Risk Reduction

Eating a well balanced diet including protein, carbohydrates, vegetables and fruit is a vital part of stroke risk reduction. Healthy eating habits may help lower blood pressure rates, cholesterol levels and reduce complications from diabetes.

A recent Harvard University study concluded that eating five daily servings of fruits and vegetables might lower your risk for an ischemic (clot-caused) stroke by 30 percent. Citrus fruits and green leafy vegetables such as broccoli or cabbage are particularly beneficial. Their higher concentrations of folic acid, fiber and potassium, may be a key to reducing risk for stroke or heart disease.

Eating and cooking in a low fat manner reduces your waistline and decreases stroke and heart attack risk. Taking a few minutes to think through your food choices and how you cook them can make a difference.

Maintaining adequate nutrition through diet and vitamin supplements can reduce your risk for stroke, heart disease and other serious medical conditions. Speak with your healthcare provider before starting any vitamin regiment. Taking high doses of vitamins is not generally recommended.