Things You Can Do To Reduce Your Risk of Stroke
Stop smoking. The resources listed below may help you.
UW Smoking Cessation and Prevention Clinic (608) 263-0573
Wisconsin Tobacco Quit Line- 1-877-270-STOP (7867) toll free
- 1-877-2NO-FUME (266-3863) Spanish
- 1-877-777-6534 TTY
National Cancer Institute 1-800-4-CANCER
American Cancer Society 1-800-ACS-2345
American Lung Association 1-800-LUNG-USA
Web sites
www.cdc.gov/health and search “quit smoking”
www.Americanheart.org and search “smoking”
- Eat a healthy diet. Start with fresh fruits and vegetables. Add in sources of lean protein such as white meat chicken without the skin, fish,and lean cuts of beef and pork. Build in enough carbohydrates to make the meal tasty. Avoid fats and fried foods.
- Exercise. If you are not physically active, add a few minutes of activity into each day, gradually building up to 30 minutes or more of moderate-intensity activities. If you are now active, but at less than the recommended levels, try to increase your levels.
- Moderate-intensity activity for 30 minutes or more on 5 or more days of the week.
- Vigorous-intensity activity for 20 minutes or more on 3 or more days of the week.
- Lower your BMI (Body Mass Index). This assumes you are not underweight. As BMI increases the risk for stroke, diabetes, and heart disease increases.
Body Mass Index Risk Levels (for adults) |
|||
Height |
Minimal risk (BMI under 25) |
Moderate risk (BMI 25.0-29.9) Overweight |
High risk (BMI 30.0 and above) Obese |
4’10” |
118 lbs or less |
119-142 lbs |
143 lbs+ |
4’11” |
123 or less |
124-147 |
148+ |
5’0” |
127 or less |
128-152 |
153+ |
5’1” |
131 or less |
132-157 |
158+ |
5’2” |
135 or less |
136-163 |
164+ |
5’3” |
140 or less |
141-168 |
169+ |
5’4” |
144 or less |
145-173 |
174+ |
5’5” |
149 or less |
150-179 |
180+ |
5’6” |
154 or less |
155-185 |
186+ |
5’7” |
158 or less |
159-190 |
191+ |
5’8” |
163 or less |
164-196 |
197+ |
5’9” |
168 or less |
169-202 |
203+ |
5’10” |
173 or less |
174-208 |
209+ |
5’11” |
178 or less |
179-214 |
215+ |
6’0” |
183 or less |
184-220 |
221+ |
6’1” |
188 or less |
189-226 |
227+ |
6’2” |
193 or less |
194-232 |
233+ |
6’3” |
199 or less |
200-239 |
240+ |
6’4” |
204 or less |
205-245 |
246+ |
- Manage your stress. Plan for quiet time, time alone, prayer, meditation, deep breathing, or relaxation. Maintain a positive attitude.
- Avoid dehydration. During the summer months, you should drink at least two quarts of liquid each day.
- Have your blood pressure checked yearly or more often, if needed. Normal is less than 130/80. If your blood pressure is higher than this, call your doctor.
Lifestyle changes to work on with your doctor
- Speak with your health care provider about help with quitting smoking. There are drugs and other tools that may help decrease or take away the urge to smoke.
- Decide on the best choice of blood thinners. Use them as prescribed. Do not stop blood thinners without letting your doctor know. If a doctor asks you to stop taking a blood thinner for more than 4 days, the person who prescribed the blood thinner should be informed.
- Keep your blood pressure less than 130/80. If your blood pressure is found to be higher, talk with your health care provider and have it taken again in a week and then several times per year.
- Speak with your doctor about sleep apnea. If you snore and have trouble with sleep, you may be at a higher risk of stroke and high blood pressure.
- If you have diabetes, talk with your health care team about ways to best manage it. Uncontrolled diabetes also increases your risk of stroke.
- Keep your cholesterol levels under control. Learn what you can do to reduce high levels.
Women’s Health
- Women who have had any signs of a stroke and have migraines should be cautious about taking birth control pills, hormone replacements, or decongestants.
- If you are postmenopausal and have had any signs of stroke, discuss with your health care provider the risks of hormone replacement.
The Spanish version of this HFFY is #6398.
The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 09/18/2012
Copyright © 09/18/2012 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#5736
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