Each year about 10,000 people in Ireland have a stroke. Most of them occur in people over the age of 60 but younger people can, and do, suffer from them too.

A stroke is caused by damage to the blood vessels, something which usually happens slowly over the course of years. ‘Stroke’ is an appropriate term because, when it eventually happens, it comes without warning (striking the individual) even thought the initial build-up may have taken years.

Two types of stroke

There are two types of stroke: cerebral thrombosis, where the blockage occurs in an artery supplying the brain; and cerebral haemorrhage where there is a bleed into the brain which occurs from a burst blood vessels.

Unfortunately some of us are predisposed to certain factors as a result of the genes we inherit, such as high cholesterol and high blood pressure. Even still, these can be controlled and kept in check by leading a healthy lifestyle, regardless of our genetic make-up.

This includes the avoidance of: smoking, binge- drinking and cutting out transaturated fats (trans fats), which increase  the levels of bad cholesterol in the body, increasing your risk of developing heart disease and stroke (trans fats are often labelled as ‘partially hydrogenated oils’ on food packages).

Cut out bad habits

The key to steering clear of a potential stroke is to stop smoking if you do, cut down on your alcohol intake, increase the amount of exercise you take, reduce your salt (to a teaspoon or 6g or less) and calorie intake.

Don’t think of stroke prevention in terms of just one of these- it’s important to take all of these factors into account. Think of it in terms of protecting your heart for the future, or stroke-proofing your heart. And if you’re aware that you live an unhealthy lifestyle, perhaps now is the time to do something about it!

Take action

A visit to a GP is the first port of call and for all those who don’t believe in going to the doctor and subscribe to the “I don’t want to know if there’s something wrong with me” philosophy- this group needs to realise that high blood pressure and high cholesterol are two simple signs that can lead to something more sinister.

More importantly, they can be reduced by medical intervention and lifestyle changes. So why risk heart disease or stroke occurring when a simple check-up can avoid it?

It doesn’t always follow that someone who has a stroke will have had heart problems, however someone who suffers from heart disease may very well have a stroke.

Eight steps to reducing your risk of a stroke:

1. GET MOVING- whether you’re gym person or one for putting the runners  on and taking to the roads and foothpaths , there’s no better way to get heart healthy than increasing the amount of exercise you take. Don’t forget- the heart is a muscle and, like any muscle, it will deteriorate if you don’t exercise it.
2. MORNING PORRIDGE- oats are a great way of starting the day. They have the ability to lower cholesterol and the whole grain is full of complex carbohydrates that will keep you energised throughout the day.
3. TEETH AND GUM HYGIENE- poor hygiene can actually be dangerous. A build-up of bacteria on your gums and mouth can attack your arteries. So brush your teeth regularly and floss to get rid of particles between your teeth.
4. TAKE IT EASY- stress itself isn’t known to increase your chances of getting a stroke but it can affect your physical and mental health. Think about how you breathe. Instead of short breathing, practise taking deep breaths, keeping your shoulders low. If your work involves you sitting for long periods of time, get up and have a short walk and practise taking a few deep breaths.
5. GET FRUITY- In particular berries, cranberries and blueberries, which are full of antioxidants and flavanoids which help to cleanse the arteries.
6. COUNTRY LIVING- if you live in a bustling city, why not escape to the countryside for the weekend to avoid pollutants, which can cause arteries to harden. The other option is to wear a filter mask to reduce your intake of pollution.
7. HEART-HEALTHY FAT- Oil-rich such as salmon, sardines and mackeral are a terrific source of omega-3 fat, which is proven to reduce the risk of stroke and heart disease. Other foods which have a similar effect are: tofu, flaxseed, walnuts.
8. REDUCE YOUR CHOLESTEROL AND SATURATED FAT- these are the primary substances responsible for the narrowing of the arteries. Eat less trans fats and saturated fats (whole-fat dairy and red meat), processed foods, white starchy food, fizzy drinks, cakes. On the other hand, you should eat more: fibre, vegetables, fruit, fish, nuts, olive oil and drink more water. We hear about the term high-cholesterol all the time. It is so important to keep it in check, striving for a figure of under five. The typical level of cholesterol for someone living in this part of the world is five; in the east it is closer to three. Cholesterol is produced by the body so we don’t really need a surplus of it.