Minnesota Stroke Association
Resource Guide

Reducing Risk of Recurrent Strokes

STARS is a program that focuses on educating and empowering stroke survivors about how –
with a doctor’s help and advice – to reduce risk for a recurrent stroke by making lifestyle modifications and managing medical conditions that increase stroke risk. The program has already reached multitudes of survivors and caregivers through educational webcasts, email campaigns and other materials that provide information and helpful tools about how to manage recurrent stroke. Learn more about STARS by visiting the National Stroke Association website www.stroke.org or by calling 1-888-478-7653.

Tips for Recurrent Stroke Prevention
Some stroke risk factors cannot be controlled, including:

  • Family history.
  • Race.
  • Gender.
  • Medical conditions

Find out if you have atrial fibrillation (AF), a type of irregular heartbeat that collects blood in the chambers of the heart, which increases your stroke risk five times. Possible symptoms include: dizziness, shortness of breath, or sudden pounding in the chest. Not all people with AF experience signs.

Other risk factors CAN be controlled:

  • Follow up with your doctor and listen to your doctor’s advice on lifestyle changes regarding your diet and physical activity. Find ways to improve your health together.
  • Smoking cigarettes and exposure to second-hand smoke doubles your risk for a stroke. If you stop smoking now, you will immediately begin to decrease your risk.
  • Make sure your blood pressure is controlled and checked regularly. 120/80 blood pressure is considered normal. 140/90 is considered a high blood pressure, and an increased risk for stroke. Know your numbers!
  • Keep diabetes under control – people with diabetes are up to four times as likely to have a stroke as someone who does not have the disease.
  • Take a medication to help stop blood clotting, control heart rate or reduce cholesterol if there is concern.

Remember: Recurrent strokes often have a higher rate of death and disability because parts of the brain already injured by the original stroke may not be as resilient. The most important first step to controlling risk for recurrent stroke is to follow a doctor’s advice. You may be prescribed medicines that help control risk for recurrent stroke (e.g., aspirin, Clopidogrel, Warfarin, blood pressure medicine, lipid agents, etc.). Don’t stop taking medicine unless a doctor advises it. Discuss the risk factors listed above with a doctor to determine personal risk levels. Then, learn how to control and manage those risk factors.

Tips for an active lifestyle
Pick an activity you like and stick with it. Things like walking, running, dancing, swimming, biking, and gardening are good ways to keep your muscles active.

  • Try new and different activities and occasionally vary your routine to work different muscles.
  • Exercise with a friend or family member to help your motivation level and make it more fun.
  • Gentle stretching exercises every day will prevent muscle cramps, stiffness, and maintain blood flow.
  • Simple choices such as parking the car farther from the door, taking the stairs, or a brisk walk can contribute to an active life style.
  • If your body is not used to physical exercise, take it slowly at first so you do not overexert yourself.

A recent Harvard University study concluded that eating eight daily servings of fruits and vegetables can lower your stroke risk by 30 percent. One serving of fruits or vegetables is about 80 grams – for example, an apple, a glass of orange juice, half a medium-sized potato or six baby carrots.

Tips for a Low-Fat Diet

  • Too much fat in your diet may lead to clogged arteries, heart disease, becoming overweight, and several other health conditions
  • A high cholesterol level leads to hardening of the arteries, high blood pressure, obesity, and diabetes. A cholesterol level of 200 or more is considered high.
  • Foods high in fiber will help control blood fat levels and reduce the risk of heart disease and stroke.

Prepare meals with a variety of foods from the main food groups; healthy eating is essential for a healthy heart and bloodstream.

Add the following foods to your regular diet:

  • Fruits and vegetables
  • Lean meats such as chicken, turkey and fish
  • Lean cuts of beef (round or sirloin steak) or pork (pork chops, pork loin)
  • Low-fat dairy products (skim milk, 2% fat cottage cheese)
  • Egg substitutes or four egg yolks per week
  • Fiber, including whole grain breads, brown rice, cereal products or dried beans

Drinking more than two alcoholic drinks every day may increase your risk of stroke.

What counts as one drink of alcohol?
12 ounces of beer, 1 glass (5 ounces) of wine, 1–¼ to 1–½ ounces of liquor

  • Most Americans do not include enough folic acid, B12 or B6 on a regular dietary basis.
  • Folic acid – necessary for our bodies to create new healthy cells. It is especially important for pregnant women to eat enough foods with folic acid.
  • Vitamin B12 – key role in functioning the brain, nervous system, and formation 
of blood
  • Vitamin B6 – helps a healthy digestive system and metabolism

Examples of Foods that Contain:

  • Folic Acid
  • Fruits and vegetables
  • Lentils
  • Chickpeas
  • Asparagus
  • Ready-to-eat cereals
  • Fortified bread
  • Pastas and rice
  • B12 and B6
  • Fortified cereals
  • Low-fat meat, fish, poultry and milk products
  • Bananas
  • Baked potatoes
  • Watermelon

Reduce your sodium intake by not adding salt to your food and avoid eating processed foods.