First time stroke risk lowered with a Mediterranean diet and lifestyle changes.

strokeA Mediterranean diet with regular exercise will keep your blood pressure under control and lower your of a stroke. New guidelines published by the American Heart Association act as a and recommend the following:

Eat a Mediterranean or DASH-, supplemented with nuts.

Don’t smoke. Smoking and taking oral birth control pills can significantly increase your stroke . If you’re a woman who experiences migraines with aura, smoking raises your of stroke even more than in the general population.

Mediterranean-style or DASH-style diets are similar in their emphasis on fruits, vegetables, whole , legumes, nuts, seeds, poultry and . Both are limited in red meat and foods containing saturated fats, which are mostly found in animal-based products such as meat, butter, cheese and full-fat dairy.

Mediterranean-style diets are generally low in dairy products and DASH-style diets emphasize low-fat dairy products.

Avoiding secondhand smoke also lowers stroke and heart attack risks, according to the guidelines.

Monitor at home with a cuff device.

Keep pre-hypertension from becoming by making lifestyle changes such as getting more , eating a and managing your weight.

Reduce the amount of sodium in your diet; sodium is found mostly in salt.

“We have a huge opportunity to improve how we prevent new strokes, because factors that can be changed or controlled — especially — account for 90 percent of strokes,” said James Meschia, M.D., lead author of the study and professor and chairman of neurology at the Mayo Clinic in Jacksonville, Florida.

“Talking about stroke prevention is worthwhile,” Meschia said. “In many , stroke isn’t fatal, but it leads to years of physical, emotional and mental impairment that could be avoided.”


American Heart Association.

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