Did you know you can have a healthy weight but still carry too much fat around your waist? Abdominal fat (visceral fat) is stored deep inside your abdomen, surrounding organs such as the liver, pancreas and intestines. Unlike fat just beneath the skin, visceral fat is metabolically active and is linked to inflammation, type 2 diabetes (as discussed in the previous post), high blood pressure, abnormal cholesterol levels, and an increased risk of stroke. You can have a healthy BMI and still carry excess abdominal fat, so checking your waist measurement alongside your weight and BMI can provide valuable information about your health. As a general guide, try to keep your waist measurement below half your height. For example, if you’re 180 cm tall, your waist should ideally be less than 90 cm. What Should You Eat? Certain foods can help reduce visceral fat by improving insulin sensitivity, reducing inflammation, and increasing fibre and satiety. Here are some evidence-based foods that can help reduce abdominal fat, plus ideas for adding them to your diet. 🐟 Oily Fish Salmon, sardines, and mackerel are rich in omega-3 fatty acids (EPA and DHA), which help reduce inflammation, improve insulin sensitivity, and support liver health. Pan-Seared Salmon Lunch Bowl - Season the salmon with olive oil, lemon juice, black pepper and dill. - Pan-sear until thoroughly cooked. - Fry the leeks, peppers and mushrooms in a separate pan with a little olive oil, black pepper and your favourite herbs until softened. - Serve with brown rice, quinoa or barley. 🫒-Virgin Olive Oil Extra-virgin olive oil (EVOO) as part of the Mediterranean diet combined with vegetables, fruit, nuts, and legumes can help reduce abdominal fat. EVOO offers monounsaturated fats and polyphenols that reduce inflammation and improve insulin sensitivity. Mediterranean Quinoa Bowl - Cooked quinoa - Chopped tomatoes - Cucumber - Red pepper - Feta cheese - Olives (optional) Simple Vinaigrette

Many stroke risk factors, such as smoking, high blood pressure and diet, can be modified. However, factors in our environment also matter. Air pollution is one of the most important environmental factors that can increase the risk of stroke. Around 20 years ago, the American Heart Association published its first scientific statement highlighting the association between exposure to air pollution and cardiovascular disease, including stroke. More recently, the Global Burden of Disease study identified air pollution as one of the important risk factors for stroke worldwide. It estimated that 16.6% of stroke-related disability and premature death was linked to ambient particulate air pollution (1). Scientists are still learning exactly how air pollution affects the heart and brain. Tiny particles in polluted air can be breathed deep into the lungs, where they trigger harmful changes in the body. These changes can damage blood vessels, raise blood pressure, increase inflammation, and make the blood more likely to clot. Over time, this can increase the risk of stroke (2). Fine particulate matter (PM2.5) In recent years, research has focused on PM2.5, which are tiny particles measuring 2.5 micrometres or less in diameter. PM2.5 particles come from many sources, including: - Road traffic pollution - Factories and industrial emissions - Burning coal, wood, or oil - Wildfires - Commercial cooking - Dust from roads and soil Most studies have examined the relationship between the overall amount of PM2.5 in the air and cardiovascular risk. However, the health effects may also depend on what the particles are made of and where they come from. Research suggests that pollution from traffic, industry, burning coal, oil or wood, and dust is associated with a higher risk of heart disease and stroke (3). Why does this matter? People who live near busy roads or areas with higher levels of air pollution may be exposed to greater health risks over time. Air pollution may also contribute to conditions such as high blood pressure and diabetes, which further increase stroke risk.

Hello everyone, Nik and I, together with the Stroke Prevention Team in our local stroke service have been developing a three-session Secondary Stroke Prevention Programme for stroke survivors and their families. Before we launch the pilot, we'd like to make sure we're focusing on what matters most to stroke survivors and their families. Please have a look at the programme outline. We'd love to hear any suggestions or advice that could help make the programme as useful and practical as possible for stroke survivors and their families. Secondary Stroke Prevention Programme (Pilot) Aim: To improve stroke survivors' knowledge, confidence and self-management skills to reduce the risk of recurrent stroke through education, behaviour change and ongoing peer support. Target audience - stroke survivors - Family members encouraged to attend - Format - Three weekly group sessions - 90 minutes each - Interactive, discussion-based sessions combining education with practical self-management strategies Session 1 Understanding My Stroke Objectives Participants will: - Understand what happened during their stroke - Understand why their stroke occurred - Recognise their own stroke risk factors - Begin reflecting on their personal recovery journey Topics · Welcome and programme overview · Brief introduction to what is stroke, types, How stroke affects the brain and causes symptoms, Recovery after stroke, Why another stroke can happen · Understanding personal risk factors- introduction to stroke risk factors · Personal stroke story and group discussion Session 2 Protecting My Brain Objectives Participants will: - Understand the main medical treatments that prevent another stroke - Gain confidence in monitoring important risk factors - Feel confident taking prescribed medications Topics - Antiplatelets and anticoagulants - Medication adherence, managing side effects and knowing when to seek advice - Blood pressure: understanding targets and home monitoring - Cholesterol and statin therapy - Atrial fibrillation and stroke prevention

Hello everyone, When it comes to improving our health, knowing what to do is only part of the journey. The real challenge is turning healthy choices into everyday habits. Stroke prevention isn't about being perfect. It's about making small, healthy choices consistently over time. Whether it's adding more vegetables to your meals, taking a 10-minute walk, checking your blood pressure, or going to bed at the same time each night, these small daily actions can make a real difference to your health. Tracking your progress makes it easier to build lasting habits. That's why we're excited to introduce the Stroke-Proof Weekly Habit Tracker - a simple way to stay motivated, celebrate your progress, and turn small healthy choices into lifelong healthy habits. How it works: - Print your tracker (available in the Classroom) and keep it somewhere you'll see it every day, such as on your fridge or desk. - Each Sunday, write down your healthy habit of the week on your tracker. - Tick the box each day you complete the habit. - Bring it along. After completing four weeks, bring your tracker to our Monthly Community Meeting to receive an Official Certificate of Achievement in recognition of your dedication and commitment to improving your health. By using this tracker, you're not just ticking boxes. You're building healthy habits, staying accountable, and celebrating your progress. If you miss a day, don't give up. Simply start again the next day. Progress comes from consistency, not perfection. Are you ready to get started? Print your tracker today, write down this week's healthy habit, and let's build healthier habits together.

Most of us experience stress from time to time. A little stress can help us stay alert, focus, and deal with life's challenges. But when stress becomes ongoing, it can start to affect our health including our risk of stroke. Why can chronic stress increase stroke risk? When we feel stressed, our body switches into its "fight or flight" response. Stress hormones are released to help us deal with a challenge. For a short time, this response is helpful. But when stress continues for weeks or months, it can: 🩸 Raise blood pressure 🍬Raise blood sugar levels 🩸Make the blood more likely to clot 🔥Increase inflammation throughout the body Over time, these changes can damage blood vessels and increase the risk of stroke. Chronic stress can also make it harder to maintain healthy habits. People under stress are often more likely to exercise less, eat less healthy foods, sleep poorly, smoke or drink more alcohol. Looking at the Evidence An INTERSTROKE analysis found that ongoing psychosocial stress was linked to a higher risk of stroke. People experiencing persistent stress at home were almost twice as likely to have a stroke, while those experiencing stress at work were almost three times as likely. The risk was even higher for people experiencing stress both at home and at work (https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2799352). It's not only ongoing stress that matters. The same study found that major life events in the previous year such as serious family conflict, the death of a spouse, or marital separation were also linked to a higher risk of stroke. The risk increased even further when people experienced two or more major life events within the same year. It's important to remember that stress alone does not cause a stroke. Stroke usually happens because several risk factors come together. However, learning to manage stress is one important way we can help protect our health.