According to the American Heart Association, one in five women between 55 and 75 years old will experience a stroke during their lifetime.

There are two main types of stroke.

With an ischemic stroke, a blockage prevents the proper flow of blood to the brain. A hemorrhagic stroke occurs when a blood vessel ruptures in the brain and causes bleeding, which causes damage to the brain cells.

While some risk factors, such as race, age, and family history, cannot be changed, others can be alleviated through healthy lifestyle choices.

Rehabilitation and physical medicine specialist Parag Shah, M.D., who practices at Brooks Rehabilitation in Jacksonville, Florida, shared some particular tips about how women can reduce the risk.

Below, you will find five tips.

Practice yoga and tai chi

Exercising exercises that lessen stress and promote heart health can help reduce the possibility of stroke, suggests Shah.

“Participating in physical activities like yoga, tai chi and strength training, while also giving importance to mindfulness techniques such as meditation and deep breathing exercises, could provide additional advantages in lowering the risk of strokes,” said Shah.

Avoid air pollution

Research has demonstrated air pollution tends to affect women more than men in terms of infection, heart disease, and inflammation.

“According to a recent review, elevated levels of ambient air pollution — even just short-term exposure — can increase the likelihood of strokes,” Shah, who specializes in stroke rehabilitation, said.

“Health experts recommend checking the air quality in your area and, on high-pollution days, limiting time outside, turning on exhaust fans in kitchens and bathrooms, and using an air purifier in the home,” he said.

Know the less common stroke signs

Difficulty understanding, sudden confusion, double vision, slurred speech, and weakness or numbness, especially on one side of the body, are often stroke signs that are overlooked, warned Shah.

“Recognizing these signs is crucial because quick identification and immediate medical attention greatly enhance the chances of recovery for stroke patients,” Shah said.

Embrace a Mediterranean diet

The Mediterranean diet is a plant-based nutrition plan that imitates the regional cuisines of countries along the Mediterranean Sea, like Greece and Italy, and has been shown to reduce health risks associated with strokes, Shah says. 

“Current research on preventing strokes is exploring an array of lifestyle factors,” explained Shah. “This includes the Mediterranean diet, which highlights the consumption of fruits, vegetables, whole grains, nuts, olive oil and foods rich in omega-3 fatty acids like fatty fish, walnuts and flaxseed.”

Understand hidden causes

Looking past the more obvious or “textbook” stroke symptoms, there are some stroke warning signs that are often overlooked until it’s too late.

“Factors like pregnancy, giving birth, and hormonal changes such as menopause can heighten the likelihood of having a stroke,” said Shah. He added that the use of hormone therapy and oral contraceptives can also increase this risk, as well as hidden biological factors that make women much more susceptible.

“Scheduling regular health check-ups and staying knowledgeable about stroke symptoms and prevention methods are essential for maintaining good health,” said Shah.

Be aware of ‘Life’s Essential 8’

“Preventing most strokes is similar to the prevention of heart attacks,” said Dr. Laxmi Mehta, cardiologist and director of preventative cardiology and women’s cardiovascular health at Ohio State University Wexner Medical Center.

In her medical practice, Mehta regularly recommends following the American Heart Association’s Life’s Essential 8, which provides steps to maintain or improve cardiovascular health.

Listed below are four health factors and four healthy behaviors to be aware of

• Eat better — Following a pattern of healthy eating that includes plenty of fresh veggies and fruit, lean protein, whole grains, seeds, and nuts can reduce the risk of stroke.
• Get healthy sleep — According to experts, Adults should aim to get seven to nine hours of sleep nightly to reduce the risk of stroke.
• Discontinue using tobacco — Avoid vaping, nicotine products, and cigarettes, which have been proven to increase the risk of heart attacks and strokes.
• Become more active — Experts recommend participating in 75 minutes of vigorous physical activity or 150 minutes of moderate-intensity activity weekly.
• Manage your blood sugar — Excessive glucose levels in the blood can increase the risk of clots or fatty deposits, which are stroke factors.
• Manage blood pressure — A “normal blood pressure is defined as being a systolic pressure lower than 120 and a diastolic pressure of less than 80, according to the National Institutes of Health.
• Achieve and then maintain a healthy weight — Being obese or overweight is one of the most substantial risk factors and is linked to almost one in five strokes, according to the World Stroke Organization.
• Manage cholesterol — High cholesterol levels have been proven to be linked to strokes. According to the Journal of the American College of Cardiology, a healthy range for LDL (“bad”) cholesterol is 100mg/dL or lower.