8 VITALITY Summer 2022 Stopping your blood pressure from climbing too high is one of the healthiest things you can do for many reasons—including that it may help lower your risk for having a stroke or developing dementia. Over time, untreated high blood pressure can damage blood vessels in the brain, making it more likely that they will: » Become narrowed and clogged, which reduces the flow of oxygenrich blood to the brain. » Rupture or burst. Both of these changes to the blood vessels can lead to stroke. Many people who have a first stroke have high blood pressure. Some people also develop what’s called vascular dementia or vascular cognitive impairment, which can cause memory and thinking problems, after having a stroke. 5 ways to lower your risk of stroke PREVENTION Do your brain a favor Keeping blood pressure under control may help prevent dementia and stroke KEEPYOUR BLOOD PRESSURE DOWN Start by getting regular blood pressure checks by your primary care provider (PCP). High blood pressure has no symptoms. So regular testing is the only way to know where you stand. Ask your PCP if you should also check your blood pressure at home. Blood pressure readings are given as two numbers: a top (systolic) number and a bottom (diastolic) number: This may seem obvious, but it’s true: No one wants to have a stroke. It’s the fourth leading cause of death in the U.S. and a major cause of adult disability. That’s why taking steps to prevent a stroke is so important. A stroke happens when blood flow to the brain is cut off. This causes brain cells to die. Keeping your heart and blood vessels healthy is very important if you want to lower your risk of a stroke. (Many heart diseases, such as atrial fibrillation, increase your risk of having a stroke.) Some things are out of your control when it comes to avoiding a stroke, such as your age or family history of stroke. But the good news is that there are at least five ways to help lower your chance of having a stroke: Eat a healthy diet. Fill your plate with plenty of fresh fruits and vegetables. Also choose foods high in fiber and low in saturated fats, trans fat and cholesterol. Avoid excess salt. Watch your weight. Too many pounds raise your risk of a stroke. Aim to keep your body mass index (BMI) in a healthy range. Your doctor can tell you how much you should weigh. Exercise on a regular basis. Exercising is one of the best 1 2 3 BLOOD PRESSURE CATEGORY TOP NUMBER BOTTOM NUMBER Normal Less than 120 And less than 80 Elevated 120 to 129 And less than 80 Stage 1 high blood pressure 130 to 139 Or 80 to 89 Stage 2 140 or higher 90 or higher Hypertensive crisis (call your doctor right away) Higher than 180 Higher than 120 HEALTHY CHOICES If your blood pressure is not in a healthy range, you may be able to bring it down (and possibly help protect your brain) by making lifestyle changes. For instance: » Eat a variety of healthy foods, such as fruits, vegetables and low-fat dairy products. » Cut back on salt and sodium by comparing food labels. » Keep moving. Try to get at least 150 minutes of moderately intense aerobic activity, like brisk walking, each week. » Watch your weight. Eating healthy and exercising regularly can help you reach or maintain a healthy weight. » Take medications. If your PCP prescribes blood pressure medicines, take them exactly as directed. Sources: Alzheimer’s Association; American Heart Association; U.S. Department of Health and Human Services
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