An alarming report from the Heart & Stroke Foundation has revealed that more and more young people are having strokes; and studies predict that “stroke rates among younger people (ages 24–64), will double in the next 15 years.” Even if you survive a stroke, it can have serious ramifications down the line, with increased susceptibility to developing dementia later on.

The good news is that up to 80% of strokes can be prevented. Here’s how:

Change your diet: Cut down on portion size, sodium and added sugar. You can do that easily by limiting meals eaten at restaurants (where you can’t control the salt shaker) and nixing the pre-packaged foods. Choose healthy unsaturated fats more often (olive, soybean, peanut and canola oil) and avoid baked goods, pop and juice.

Aim for 150: Get in 150 minutes of regular physical activity every week. Pick something you enjoy so you’re more apt to do it again and again. Even a 30-minute walk in the morning before you start your day can do wonders for your health.

Drop the smokes: I know it’s addictive and hard to quit. But quitting is also one of the best ways to reduce your risk of stroke. If you need help, call 1-866-366-3667. Or read this.

Be less boozy: Not only does alcohol affect your waistline and wallet, it also puts you at greater risk of stroke. Aim to have numerous booze-free days each week, and no more than 10 drinks per week total (no more than 2 per day).

No more weekend benders: Recreational drug use may be fun, but it also can put you at serious risk of brain injury through stroke. Cut the coke; your future self will thank you.

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