International Conference on Cardiology and Cardiovascular Medicine

"Preventing Stroke: Essential Tips for Heart and Brain Health"

A stroke can happen when blood flow to the brain is interrupted, leading to potential brain damage, disability, or even death. The good news? Many strokes are preventable with the right lifestyle choices. By taking care of your heart and brain, you can significantly reduce your risk. Here are essential tips to keep your cardiovascular system in top shape.

1. Manage Your Blood Pressure

High blood pressure (hypertension) is the leading cause of strokes. Keep your BP in check by:
✅ Reducing salt intake
✅ Eating potassium-rich foods (bananas, spinach, sweet potatoes)
✅ Exercising regularly
✅ Managing stress

2. Eat a Heart-Healthy Diet

A diet rich in fruits, vegetables, whole grains, and lean proteins can lower stroke risk. Try the Mediterranean Diet, which emphasizes:
🥑 Healthy fats (olive oil, nuts)
🐟 Omega-3-rich fish
🍇 Antioxidant-packed fruits

3. Stay Active

Regular exercise improves circulation, reduces blood pressure, and keeps your heart strong. Aim for:
🏃‍♂️ 150 minutes of moderate exercise per week (brisk walking, cycling)
💪 Strength training twice a week

4. Quit Smoking & Limit Alcohol

Smoking thickens blood and increases clot risks. If you smoke, seek support to quit. Also, limit alcohol to:
🍷 1 drink/day (women)
🍺 2 drinks/day (men)

5. Control Diabetes & Cholesterol

Unchecked diabetes and high cholesterol can clog arteries, leading to strokes. Control them by:
💉 Regularly monitoring blood sugar
🥜 Eating fiber-rich foods to lower cholesterol

6. Manage Stress & Get Enough Sleep

Chronic stress and poor sleep can contribute to high blood pressure. Try:
🧘‍♀️ Meditation & deep breathing
😴 7-9 hours of quality sleep

7. Recognize Stroke Warning Signs (FAST)

Early intervention saves lives. If you notice these signs, call emergency services immediately:
🧑‍⚕️ Face drooping
🖐️ Arm weakness
🗣️ Speech difficulty
⏳ Time to call emergency services