Preventing a stroke There is a great deal you can do to reduce your risk of having a stroke. In particular, you should take a close look at your diet, exercise and lifestyle.

In this article

Diet

Exercise

Lifestyle

While you need to take steps to stay healthy, this doesn't mean you have to start going to the gym or eating a special diet. It means getting into the habit of making healthy choices in your everyday life.

It needn't be difficult if you set yourself realistic goals. Once you've got into the swing of it, you'll probably find you feel much healthier for it.

Too much salt (sodium) and saturated fats (found in animal fats such as red meat, cheese and butter) increase the risk of stroke, while a diet rich in fruit and vegetables (which contain antioxidants to help protect the blood vessels against atherosclerosis), unsaturated fats (found in nuts, seeds and oily fish) and fibre can help lower the risk.

It has been estimated that consuming one to two servings more of fruit and vegetables a day can reduce the risk of stroke by up to 40 per cent.

Diet checklist

Do:

• Eat at least five portions of fruit and vegetables a day.
• Base your diet around starchy foods, such as potatoes, wholegrains (such as brown rice), couscous, pasta, yams and sweet potatoes.
• Choose low-fat meat and poultry, such as chicken, turkey, rabbit and game.
• Include oily fish, a good source of omega-3 fats, which help protect blood vessels.
• Have skimmed milk and low-fat yoghurts and cheese, such as cottage cheese.
• Save fatty, sugary foods for occasional treats.

Don't:

• Consume too many fats, especially saturated fats and transfatty acids found in some margarines.
• Fry - grilling, steaming, baking or microwaving are healthier.
• Eat too many processed foods and snacks, which are usually high in salt (as well as sugar and saturated fat).