A cerebrovascular accident, better known as a stroke, happens when the blood stops circulating properly in the brain. It can be ischemic (due to blockage) or hemorrhagic (due to a ruptured vessel).
It is one of the main causes of death and disability in the world, but here’s the good news: many cases can be prevented with simple everyday actions.
Stroke prevention starts with information. Let’s understand how to protect your brain with smart, affordable decisions.
Alimentação saudável: combustível para o cérebro
A forma como se alimenta tem um impacto direto na saúde dos seus vasos sanguíneos e na prevenção do AVC. Evitar o excesso de sal, gordura e açúcar é essencial.
🍎 Foods that help prevent a stroke:
- Fresh fruit and vegetables (rich in antioxidants)
- Fish rich in omega-3 (such as salmon and sardines)
- Oilseeds (walnuts, almonds)
- Whole grains (such as oats and brown rice)
- Water (hydration is crucial for circulation)
Avoid ultra-processed foods, soft drinks and excessive fried foods. Small changes make a big difference in the long run.
Get moving: Physical exercise reduces risk
Standing still is an invitation to disease. Regular physical activity helps maintain weight, control blood pressure and balance cholesterol – all allies against stroke.
⏱️ How much exercise is ideal?
- At least 150 minutes a week of moderate activity (walking, dancing, cycling)
- Or 75 minutes a week of intense activity (running, HIIT, sports)
Start with what you can. The important thing is to get into the habit of moving!
Control your blood pressure and cholesterol
Hypertension is the biggest risk factor for stroke. It silently wears down the vessels in the brain. High cholesterol also contributes to the formation of plaques that obstruct circulation.
🩺 Tips for keeping these levels under control:
- Measure your blood pressure regularly
- See your doctor and have annual check-ups
- Reduce salt and fat in your diet
- Avoid excessive alcohol consumption
Avoid smoking and cut down on alcohol
Smoking doubles the risk of stroke. Nicotine damages blood vessels and promotes blood clots. Alcohol, when consumed in excess, can increase blood pressure and cause arrhythmias.
What to do:
- Stop smoking (seek medical support or support groups)
- If you drink alcohol, keep it in moderation (1 glass a day for women, 2 for men maximum)
Know your history and listen to your body
Genetic factors also have an influence, so knowing if there are cases of stroke in the family is essential. In addition, the body often gives warning signs. Look out for symptoms such as
🚨 Risk symptoms:
- Constant and intense headaches
- Dizziness and blurred vision
- Tingling on one side of the body
- Difficulty speaking or understanding
If in doubt, seek medical advice immediately.
Small attitudes that save lives
Preventing a stroke doesn’t require miracle formulas, but consistent lifestyle changes. Eating well, moving your body, avoiding smoking and controlling your cardiovascular health are all things we can all do.
🎯 Today’s practical tip:
Choose a simple change to start now: drink more water, walk for 10 minutes a day or eat an extra piece of fruit. The important thing is to start. See also our article on how to prevent arthritis
📢 Share it with someone who needs to know! One action can save lives.
