Stroke is one of the leading causes of death and long-term disability in the United States, but the encouraging news is that up to 80% of strokes are preventable.
For individuals and families in the Iowa Great Lakes, understanding your personal risk and taking simple, consistent steps to reduce it can make a life-changing difference. At Lakes Regional Healthcare, we believe prevention starts with education and practical action. Below are 10 ways to lower your risk of stroke, along with exactly how and why each one works.
- Control Your Blood Pressure
High blood pressure (hypertension) is the #1 risk factor for stroke. Over time, elevated pressure damages artery walls, making them more prone to narrowing, blockage, or rupture. This can lead to both ischemic (clot-related) and hemorrhagic (bleeding) strokes.
How to Do It
- Check your blood pressure at least once a year (more often if elevated)
- Aim for a target below 120/80 mmHg (or as directed by your provider)
- Reduce sodium intake; keep it under 2,300 mg/day (ideally 1,500 mg)
- Limit processed foods, which are often high in hidden salt
- Take prescribed medications consistently
Many people in northwest Iowa benefit from routine blood pressure checks during annual visits, community screening events offered through Dickinson County Public Health, or at area pharmacies.
- Stay Physically Active
Regular physical activity strengthens the heart, improves circulation, and helps control other stroke risk factors like high blood pressure, diabetes, and obesity. Exercise also improves how your body uses insulin and reduces inflammation, both important for vascular health.
How to Do It
- Aim for 150 minutes of moderate exercise per week (about 30 minutes, 5 days/week)
- Choose activities you enjoy:
- Walking around the lakes
- Biking local trails
- Swimming or water aerobics
- Add strength training 2–3 times per week
Break activity into 10–15 minute chunks if needed. Even short bursts add up and provide real benefits.
- Eat a Heart-Healthy Diet
What you eat directly affects cholesterol levels, blood pressure, and inflammation, which are all key contributors to stroke risk. Diets high in saturated fats, sodium, and processed foods increase plaque buildup in arteries, which can block blood flow to the brain.
How to Do It
Focus on a Mediterranean-style or DASH diet:
- Fruits and vegetables (aim for 5+ servings daily)
- Whole grains (oats, brown rice, whole wheat)
- Lean proteins (fish, chicken, beans)
- Healthy fats (olive oil, nuts, avocados)
Limit:
- Processed foods
- Sugary drinks
- Red and processed meats
Shop fresh when possible and plan simple meals ahead. A great source of fresh produce is at several farmers markets during the summer months. Also, Lakes Regional Healthcare in Spirit Lake, Iowa has a Registered Dietitian Nutritionist that can help you develop a personalized nutrition plan.
- Maintain a Healthy Weight
Excess body weight increases your risk of high blood pressure, diabetes, and high cholesterol. Abdominal fat in particular is linked to inflammation and insulin resistance, which damage blood vessels over time. Even losing 5–10% of your body weight can significantly reduce stroke risk.
How to Do It
- Aim for gradual, sustainable weight loss (1–2 pounds per week if needed)
- Combine healthy eating with regular physical activity
- Track progress with realistic goals, not extreme diets
- Quit Smoking
Why It Matters
Smoking damages blood vessels, thickens blood, and increases the likelihood of clot formation. It also reduces oxygen in the blood, forcing your heart to work harder. Smokers have double the risk of stroke compared to non-smokers. The good news is the benefits begin quickly. Your stroke risk starts decreasing within weeks of quitting.
How to Do It
- Set a quit date
- Use nicotine replacement (patches, gum) if needed
- Talk to your provider about prescription options
- Avoid triggers and build new habits
- Call 1-800-QUIT-NOW for extra support
- Limit Alcohol Intake
Excessive alcohol consumption can raise blood pressure, contribute to weight gain, and increase the risk of irregular heart rhythms, all of which raise stroke risk.
How to Do It
- Follow recommended limits:
- Women: up to 1 drink/day
- Men: up to 2 drinks/day
- Avoid binge drinking
- Alternate alcoholic drinks with water
Social events and gatherings are part of life in Okoboji, but being mindful of alcohol intake helps you enjoy them safely.
- Manage Diabetes Effectively
High blood sugar damages blood vessels and increases plaque buildup, making blockages more likely. People with diabetes are at significantly higher risk of stroke. Consistent blood sugar control, not perfection, is what protects your long-term health.
How to Do It
- Monitor blood sugar regularly
- Follow a balanced diet
- Take medications as prescribed
- Stay active to improve insulin sensitivity
- Lower Your Cholesterol
High LDL (“bad”) cholesterol contributes to plaque buildup in arteries, narrowing blood vessels and increasing the risk of clots that can cause a stroke.
How to Do It
- Eat more fiber (oats, beans, fruits)
- Choose lean proteins and healthy fats
- Limit fried and processed foods
- Take statins or other medications if prescribed
Work with your provider at Lakes Regional Family Medicine to maintain healthy cholesterol levels based on your personal risk profile.
- Manage Stress
Chronic stress can raise blood pressure, disrupt sleep, and lead to unhealthy habits like overeating or smoking. Over time, this increases strain on the cardiovascular system.
How to Do It
- Practice deep breathing or mindfulness
- Stay socially connected
- Spend time outdoors (a natural advantage in the Iowa Great Lakes)
- Prioritize sleep (7–9 hours per night)
- Get Regular Checkups and Preventive Care
Many stroke risk factors like high blood pressure or high cholesterol have no symptoms. Regular checkups help catch problems early, when they’re easiest to manage. At Lakes Regional Healthcare, patients have access to preventive care, screenings, and personalized guidance.
How to Do It
- Schedule annual wellness exams
- Follow up on recommended screenings
- Keep an updated list of medications
- Ask questions about your personal stroke risk
Stroke prevention isn’t about perfection. It’s about progress. Small, consistent changes can add up to a significant reduction in risk. Whether it’s taking a daily walk, improving your diet, or staying on top of your blood pressure, every step you take supports your long-term health.
If you’re unsure where to start, begin with one or two changes and build from there. And remember you don’t have to do it alone. The care team at Lakes Regional Healthcare is here to support you with screenings, education, and personalized care plans designed for your lifestyle in the Iowa Great Lakes.
