1) Control blood pressure

High blood pressure (hypertension) is the most important risk factor in stroke prevention. Uncontrolled hypertension increases four-fold your risk of stroke. High blood pressure should be treated if it is repeatedly above 140/90 mmHg.

If you have diabetes, your blood pressure should be below 130/85 mmHg. In addition to medication, lifestyle plays an important role in controlling blood pressure.

Having a healthy diet, reducing your intake of alcohol and salt and exercising regularly are some lifestyle measures that reduce blood pressure.

2) Control blood sugar levels

Diabetes causes high blood sugar levels in the body. Uncontrolled diabetes over a long period of time can cause damage to your blood vessels and nerves. The risk of stroke is 1.5 times more in people with diabetes (diabetics).

Good control of blood sugar in diabetics reduces the risk of stroke. A healthy diet, taking medication as prescribed by your doctors and regular monitoring is crucial in controlling blood sugar levels.

3) Control cholesterol levels

High cholesterol can cause the narrowing of blood vessels in your body. This can lead to blockage of the blood flow to your vital organs including the brain, increasing the risk of stroke.

Diet control including reducing intake of foods high in cholesterol and saturated fats, such as coconut milk, deep fried foods and seafood, as well as medication can control cholesterol levels.

4) Stop smoking (if you're a smoker)

Smoking increases your risk of stroke by 1.5 to 2.5 times. This risk is significantly reduced as soon as you stop smoking, and will be equivalent to that of a non-smoker within five years of stopping.

So stop smoking today. Consult your doctor who can help you to stop smoking.

5) Maintain an ideal body weight

Obesity is the accumulation of excess body fat. It is associated with various stroke risk factors such as diabetes, high blood pressure and high cholesterol levels.

Stroke risk is particularly high with fat deposits around the abdominal region. You can calculate your body mass index (BMI) by using your height and weight. ​To obtain your BMI, simply divide your weight in kilograms by your height x height in metres. 

The ideal BMI for an Asian is between 18.5 to 22.9 kg/m². An ideal body weight is maintained by having a healthy diet and exercising regularly.​​

6) Adopt a healthy diet

An unhealthy diet increases the risk of stroke, as well as high blood pressure (hypertension), diabetes and high cholesterol. Excessive salt and alcohol consumption contributes to high blood pressure.

Start today with a healthier diet that has an appropriate calorie intake and is high in fibre and low in cholesterol; reduce your salt intake.

7) Exercise regularly

Stroke risk is higher with a sedentary lifestyle. Aim to have at least 150 minutes of moderate physical activity every week.

Find an exercise that suits your lifestyle and personality, and stick with it. Regular exercise helps to reduce obesity and also aids in the prevention and management of high blood pressure, diabetes and high cholesterol.

8) Take your medication as instructed by your doctor

If you are diagnosed with high blood pressure, diabetes and high cholesterol, it is important to take your medication as instructed by your doctor, even if you feel fine.

High blood pressure, diabetes and high cholesterol can be effectively controlled with medication. Not taking the prescribed medication will increase your risk of stroke.

9) Go for regular health screening

When it comes to health, ignorance isn't bliss. It is recommended to screen for high blood pressure and obesity once every two years or more frequently as advised by the doctor, from age 18 years old and above.

Check for diabetes and high cholesterol once every three years or more frequently as advised by the doctor once you are 40 years old and above.

By adopting a regular health screening regime, these stroke risk factors can be detected early.

10) Learn to spot a stroke - Just remember F.A.S.T

A stroke is sometimes preceded by warning symptoms called a transient ischaemic attack (TIA) or a "mini stroke".

A TIA is an attack of stroke symptoms that resolves completely after a few minutes. However, a TIA is often followed by a stroke which can cause disability and death.

Thus, it is important to go to a hospital emergency department as soon as possible if you experience symptoms of a TIA.

Remember FAST to recall the symptoms of stroke or TIA:

• F is for facial drooping when the person is asked to smile;
• A is for arm weakness where the arm drifts when raised;
• S is for speech that is slurred or cannot be understood; and
• T is for time to act fast by calling 995 and getting to a hospital as soon as possible.

Ref: H24

Related articles:
When Stroke Strikes During Sleep

Beware of a "Mini Stroke" – TIA (Transient Ischaemic Attack)

Suffered a Stroke? 5 Questions to Ask Your Doctor

Recovering from a Stroke: What to Expect

Stroke Complications: How to Manage