6 Things to Do Before 9 A.M. to Reduce Your Stroke Risk, According to Experts

Ballantyne shares his go-to breakfast: cottage cheese with a fresh fruit, such as a plum or cubed cantaloupe, topped with flaxseeds. He explains that flaxseeds contain plant-based omega-3 fatty acids and fiber, both of which are linked with benefits for vascular health.11,12 “It's not as rigorous as statins, but it's a simple thing to add to your d... See more

smoking is among the most harmful things you can do when it comes to stroke risk. Furthermore, even those who have been trying to quit their nicotine habit with vaping are very much in the red, he says. “When you're in the habit of vaping, those things go directly into your blood circulation,” he warns. Studies confirm these concerns, showing stron... See more

Squeezing in a workout before heading to work is ideal. However, not everyone can make that work. Instead, Ballantyne recommends simply finding ways to incorporate more movement into your morning, whether that’s biking to work, parking further away from your office building or taking the stairs rather than the elevator. He’s also a fan of fitness w... See more

As long as you keep your caffeine consumption to less than 400 mg of caffeine (about 4 cups of coffee), Ballantyne doesn’t think it’s necessary to avoid your morning brew.7 However, he does caution against sweetening your coffee with artificial sweeteners, like sorbitol and xylitol. Xylitol, specifically, has been linked with an increased risk of b... See more

Another simple way to help lower stress and blood pressure? Give or receive a hug, whether it’s a family member, friend or even your pet. Studies show that physical touch, like a hug, can help reduce cortisol levels when stressed.6 If you’re not a hugger, Ballantyne recommends texting or calling a friend, urging the importance of interpersonal conn... See more

Keeping stress low throughout the day can help minimize your stroke risk, so why not take a few minutes to say “Om”? Research shows that meditation may help lower blood pressure, which in turn can reduce your risk of a stroke.5 Ballantyne adds that it doesn’t have to be transcendental meditation, either. He says that praying or reading inspiring qu... See more

A stroke can be a life-altering, and sometimes life-ending, event.1 And having a stroke isn’t just a concern for older adults. A decade ago, 38% of people who suffered a stroke were younger than 65, and the age for risk continues to get younger thanks to a variety of factors, including diabetes and heart disease becoming more prevalent among younge... See more