Cerebrovascular disease - The risks of cerebrovascular disease and how to prevent them

Certain things increase your risk of cerebrovascular disease.

They are:

high blood pressure (hypertension)
smoking
poor diet
high blood cholesterol
lack of exercise
being overweight or obese
diabetes
excessive alcohol consumption
stress

Many of the risk factors for cerebrovascular disease are linked, which means if you have one it's likely you'll also have others.

For example, someone who's overweight or obese is more likely to have high blood pressure, high cholesterol and diabetes.

To significantly reduce the risk of cerebrovascular disease you need to look at your lifestyle as a whole. In particular, you need to consider:

your weight
your diet
how active you are and the amount of regular exercise you do
whether you need to stop smoking
how much alcohol you drink
your stress levels

As well as reducing your risk of developing cerebrovascular disease, making changes to your lifestyle will also lower your risk of getting other serious health conditions, such as coronary heart disease, heart attack and cancer.

High blood pressure

High blood pressure is a significant risk factor for cerebrovascular disease. The increase in blood pressure damages the walls of the brain's blood vessels, increasing the risk of a blood clot forming or an artery rupturing (splitting). Both of these can trigger a stroke.

If you have high blood pressure, you're four times more likely to have a stroke than someone with healthy blood pressure.

You can prevent high blood pressure by ecercising regularly, eating healthily, not smoking and drinking alcohol in moderation.

Read more about preventing high blood pressure.

High blood cholesterol

High blood cholesterol can cause your arteries to narrow, increasing your risk of developing a blood clot.

Smoking

The toxins in tobacco can damage and narrow the blood vessels that supply the brain. Smoking also causes high blood pressure.

It's estimated that a person who smokes 20 cigarettes a day is six times more likely to have a stroke than someone who doesn't smoke.

If you smoke, it's strongly recommended that you give up as soon as possible. Your GP will be able to provide you with further information and advice, and they can prescribe medication to help you stop smoking.

The NHS Smokefree service also provides useful information, advice and support. You can speak to an adviser by calling their free helpline on 0300 123 1044. Lines are open Monday to Friday, 9am-8pm, and Saturday and Sunday, 11am-4pm (England only).

Diet

A diet that contains a high amount of saturated fat and salt can lead to high blood pressure, high cholesterol and narrowing of the arteries, which all increase your risk of cerebrovascular disease.

A low-fat, high-fibre diet that includes whole grains and at least five portions of fresh fruit and vegetables a day is recommended for a healthy heart.

Limit the amount of salt in your diet to no more than 6g (0.2oz or 1 teaspoon) a day. Too much salt will increase your blood pressure.

Also, avoid eating foods high in saturated fat because they'll increase your cholesterol level. Foods that contain high levels of saturated fat include:

meat pies
sausages and fatty cuts of meat
butter
ghee - a type of butter that's often used in Indian cooking
hard cheese
cakes and biscuits

Foods high in unsaturated fat can help decrease your cholesterol level. These foods include:

oily fish
avocados
nuts and seeds
olive oil

Exercise

Not exercising regularly puts you at risk of developing high blood pressure and high cholesterol. Being physically inactive also increases your chances of becoming overweight.

To maintain a good level of health, the Department of Health recommends that you do at least:

150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week, and
muscle-strengthening activities on two or more days a week that work all major muscle groups (the legs, hips, back, abdomen, chest, shoulders and arms)

Read more about the physical activity guidelines for adults.

Weight

Being overweight or obese increases your risk of developing a number of serious health conditions, such as diabetes and high blood pressure.

To lose weight, you need to combine regular exercise with a calorie-controlled diet. After you've reached your ideal weight, you should aim to maintain it by eating healthily and exercising regularly.

You can use the healthy weight calculator to calculate your body mass index (BMI) and get tips about how to lose weight. You can also read more about losing weight.

Diabetes

The high blood sugar levels associated with diabetes can damage the body's organs and arteries.

If you have type 1 diabetes, regular insulin treatment should keep your blood sugar levels normal.

If you have type 2 diabetes, it may be possible to control your symptoms by making simple lifestyle changes, such as exercising regularly and eating healthily. However, you may eventually need medication (tablets or injections) to keep your blood glucose normal.

Alcohol

Drinking excessive amounts of alcohol can increase your cholesterol and blood pressure levels.

You shouldn't exceed the recommended daily alcohol limits. These are:

3-4 units a day for men
2-3 units a day for women

One pint of ordinary strength beer, lager or cider contains two units of alcohol, and a single pub measure (25ml) of spirits contains one unit. A small glass of wine (125ml) contains 1.5 units of alcohol.

Visit your GP if you're finding it difficult to moderate your drinking. Treatments, such as counselling and medication, are available to help you reduce your alcohol intake.

Read more about alcohol units and drinking excessively

Stress

Reducing the amount of stress in your life may help you control your blood pressure, as well as keeping your blood sugar levels under control. Both of these will help reduce your risk of getting cerebrovascular disease.

Regular exercise has been shown to reduce stress levels, as have relaxation techniques such as deep breathing and yoga.