Did You Know a Stroke Happens Every 5 Minutes in Canada?
A stroke can strike suddenly but many are preventable. In fact, up to 80% of premature strokes and heart disease can be avoided by making healthier lifestyle choices.
Yet, according to a recent Heart & Stroke Foundation poll, 7 in 10 Canadians don’t fully understand their personal risk factors. Many believe genetics and family history are the biggest causes. While those do play a role, everyday habits like eating, moving, and stress have a much greater impact.
The good news? It’s never too late to make changes. Here are five simple, science-backed habits that can lower your stroke risk and boost your overall health.
1. Eat a Heart-Healthy Diet
What you put on your plate matters. A balanced diet rich in vegetables, fruits, lean proteins, whole grains, and healthy fats can help control cholesterol, blood pressure, and blood sugar which are three major stroke risk factors.
Quick Tips:
- Swap processed foods for whole, fresh options
- Choose heart-smart fats like olive oil and nuts
- Cut back on added sugars and excess salt
2. Move Your Body Every Day
Physical activity helps keep your heart strong and your brain sharp. You don’t need a gym membership. Just find ways to move more in your daily life.
Ideas to Get Moving:
- Take a brisk 20-minute walk
- Use stairs instead of the elevator
- Stretch or dance during TV commercials
Aim for at least 150 minutes of moderate activity per week
3. Manage Your Stress Levels
Chronic stress puts strain on your heart and can raise your blood pressure. Learning to manage stress is essential for stroke prevention.
Ways to Cope with Stress:
- Practice deep breathing or mindfulness
- Take regular breaks and unplug from screens
- Talk to a friend or counselor
Stress won’t disappear overnight but small changes can make a big difference.
4. Be Smoke-Free
Smoking dramatically increases stroke and heart disease risk. Even second-hand smoke is harmful. Quitting smoking is one of the most powerful things you can do for your health and for those around you.
Need help quitting? Talk to your healthcare provider or call your local quitline. Support and resources are available.
5. Monitor Your Blood Pressure
High blood pressure is the number one risk factor for stroke yet it often has no symptoms. Regular blood pressure checks are essential, especially if you’re over 40 or have other risk factors.
If your doctor prescribes medication, take it exactly as directed. Combine it with healthy habits for best results.
Bonus Reminder: Not All Risk Factors Are in Your Control
It’s important to acknowledge that not everyone has equal access to health resources. Income, housing, and access to healthcare all influence your ability to make lifestyle changes.
Start with what you can control and don’t be afraid to ask for help.
Get Support for Your Healthy Lifestyle
Want recipes, fitness tips, and tools to support your journey? Visit heartandstroke.ca/healthy-living
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