Cardiologists wish you’d stop doing these 3 things to reduce stroke risk

These habits can have a bigger impact on your stroke risk than you realize.

Key Points

• Your lifestyle and daily habits can have a significant impact on risk of stroke.
• Sitting for extended periods, alcohol and consuming high-sodium meals out can all increase risk.
• Daily habits like eating more fiber and managing stress can help reduce stroke risk.

Every 40 seconds, someone in the U.S. has a stroke. That’s a tough statistic to wrap your mind around, but it’s true, as nearly 800,000 people in this country have a stroke every year.

You can have a stroke at any age, which is why it’s time to take a good, hard look at your daily habits, some of which may be increasing your risk for the disease. “The majority of strokes are linked to modifiable risk factors, meaning they are influenced by behaviors and health conditions we can address,” says Samantha Benin, MD, a cardiologist.

To start, consider this list of three things cardiologists wish you’d stop doing to decrease your risk of stroke:

Spending most of the day sitting—even if you exercise

Research suggests that regular exercise may reduce stroke risk by as much as 40%. But one morning jog doesn’t make movement during the rest of the day any less important. “You can exercise for an hour each day, but if you spend the remaining hours sitting at a desk or in front of a screen without taking movement breaks, your cardiovascular risk remains higher,” says Dr. Benin. 

One study found that everyday activities such as walking, biking and doing housework or yard work were associated with a lower likelihood of stroke—and more frequent activity offered greater benefit. The study also linked spending more than four hours a day watching TV, playing video games or using a computer with a higher likelihood of stroke. Prolonged sitting may harm the blood vessels that supply the heart and brain. The solution? Move a bit more, says Dr. Benin, who recommends standing up and walking for a few minutes every hour.

Drinking moderately or even occasionally

Drinking alcohol—especially red wine—used to have a health halo as a heart-healthy habit, says Dr. Benin. “Newer research suggests that even moderate drinking may increase the risk of atrial fibrillation, high blood pressure and stroke in some individuals,” she says.

One study found that stroke risk was higher among people who reported moderate drinking. That same study concluded that occasional drinkers who drink excessively on weekends (which can seem like a less-risky pattern compared to regular drinking) have a 47 to 241% higher risk of stroke for men and women, respectively, compared to those categorized as “never Drinkers.”

Drinking is always going to be an individual decision where you weigh the risks and benefits on your own (or with the help of your health care provider). “It’s important to view alcohol in the context of your overall health rather than assuming it’s protective,” says Dr. Benin.

Eating high-sodium meals at restaurants

Restaurants are known for their high-sodium fare. According to the American Heart Association, a sandwich or burger from a fast food restaurant may contain more than 100% of the suggested 2,300 milligram sodium limit for an entire day. Pizza prepared in restaurants, especially with meat, is another high-sodium culprit.

Sirisha Vadali, MD, a cardiologist and lipidologist, says that consuming your entire sodium limit in one meal causes any additional intake to raise your blood pressure and can damage arteries. When repeated over time, eating too much sodium boosts your blood pressure, a silent condition that contributes to stroke.

Monitor your total daily intake rather than treating meals consumed from restaurants as one-off events. Reducing intake of foods like pizza and sandwiches containing deli meats can have the greatest impact for Americans to cut back on sodium consumption.

Strategies to Reduce Stroke Risk

Reducing your risk of stroke can take place throughout the day with these strategies that make a difference. 

• Aim for more fiber: Paying attention to just calories on the package or grams of protein will miss important information for your heart health. For stroke risk, you need to eat ample fiber. “Diets rich in fruits, vegetables, beans, whole grains, nuts and seeds help support healthy cholesterol levels, improve blood sugar control, reduce inflammation and lower blood pressure, all of which reduce stroke risk,” says Dr. Benin.
• Consider a GLP-1, if appropriate: GLP-1 medications are known for weight loss or blood sugar management, but drugs like semaglutide have also been found to reduce the risk of stroke by 15 to 39% in adults with type 2 diabetes who have cardiovascular disease. The medication has anti-inflammatory benefits and stabilizes the lining of the blood vessels to lower stroke risk, says Dr. Vadali.
• Manage stress: “Stress is a component of stroke risk,” says Dr. Vadali. If you have some plaque sitting in your artery, psychological stress can contribute to an inflammatory cascade that encourages the plaque to rupture and a blood clot to form, which can lead to heart attack or stroke. Reducing or removing your exposure to the source of your stress, finding support and creating healthy coping mechanisms may all help.

Our Expert Take

Stroke is one of the most preventable diseases, says Dr. Vidali. Adjusting certain lifestyle behaviors can make a big difference in your risk, which is why cardiologists recommend reducing sedentary time, limiting drinking and watching out for high sodium foods when dining out. Habits like eating more fiber and managing stress can help to reduce stroke risk. 

“While we can’t change factors like age or family history, our daily habits have a powerful impact on our cardiovascular health,” says Dr. Benin. “Small, consistent choices made over time can significantly lower the likelihood of experiencing a stroke.” 

Read the original article on EatingWell