Your guide to stroke prevention

How common are strokes?

Acidente Vascular Cerebral (AVC) is the largest cause of disability in the UK. Whilst a stroke is often thought to only affect older people they can strike at any age - around one third of those who have a stroke are under the age of 65. The vast majority of strokes could be prevented if we all took simple steps to identify and reduce our risk factors.

A survey from the Stroke Association shows that nine in ten stroke survivors would go back in time and urge their younger self to make lifestyle changes which may have prevented their stroke. More than eight in ten of these people said they hadn’t realised that were susceptible to stroke.

Almost half said they would have taken steps to reduce their stress levels. Stress itself can raise your blood pressure - a recurring theme, because high blood pressure is perhaps the single biggest health hazard for stroke.

But if you're stressed, you're also less likely to look after yourself. That means you're more prone to indulging in all the unhealthy behaviours that can increase your chance of stroke.

Two in five stroke survivors in the survey said they would have monitored their blood pressure. Pressão alta affects more than one in four UK adults. It's often known as 'the silent killer' because it rarely causes symptoms and therefore often isn't diagnosed. In fact, it's estimated that around five million people in the UK have untreated high blood pressure.

High blood pressure contributes to about half of strokes - it can damage your blood vessels, causing them to become harder and narrower. It can also cause weakened blood vessels to burst, leading to bleeding in the brain. Lifestyle changes - and, if these aren't enough, medicines - are highly effective at lowering blood pressure.

Can salt substitutes cut my chance of stroke?

It's the sodium in normal salt which increases your blood pressure, and it's possible to buy reduced sodium alternatives such as LoSalt in most supermarkets. Here, two thirds of the sodium is replaced by potassium.

In recent years there has been much interest in reduced sodium alternatives for people who still want the taste of salt.

A study of more than 20,000 over-60s showed that switching to a reduced sodium salt substitute:

• Cut the chance of stroke by 14%, and of heart attack, stroke or heart failure by 13%.

• Reduced the chance of dying by 12%.

One in three people surveyed would also have exercised more. Many people with high blood pressure are concerned that intense physical exertion might do more harm than good. In fact, the opposite is true. While your blood pressure may rise briefly when you're exercising, your blood pressure is likely to be lower overall if you exercise regularly.

In addition, regular exercise also strengthens your muscles - reducing the likelihood of falls - and helps you maintain mobility.

More than one in five stroke survivors wish they had monitored their blood cholesterol. Well known as a major risk factor for ataque cardíaco, high cholesterol can also increase your chance of stroke.

A heart-healthy diet, low in saturated fat and higher in vegetables, fruit, unrefined carbohydrates and heart-healthy oils, can help protect against both heart attack and stroke. The dieta mediterrânea e a Portfolio diet are excellent examples.

If you're over 40 and haven't had your cholesterol checked recently, speak to your community pharmacist, practice nurse or doctor - they can arrange a simple blood test.

Atrial fibrillation (AF) is the commonest type of abnormal heart rhythm among people in the UK. AF increases the chance of a clot forming in your heart. Part of this clot can break off and travel to your brain, leading to a stroke.

Without treatment, people with AF are up to five times more likely than other people to have a stroke. What's more, because the area of the brain affected by AF-related strokes is often larger than other strokes, they're often more severe. However, this probability is very greatly reduced by taking anticoagulants - blood thinning medicines.

With thanks to 'My Weekly' magazine where this article was originally published.