What Can I Do to Prevent a Stroke?

A stroke occurs when there is a blood circulation problem in the brain that leads to long-term damage. And this change in blood flow can occur for many different reasons. 

Strokes usually occur when a blood clot blocks a blood vessel. These blood clots can develop in other parts of the body — like in the heart when someone has atrial fibrillation — and travel to the brain. They can also form in the brain itself. This happens at areas of plaque buildup, which can result from high cholesterol levels. 

Strokes can also occur when a blood vessel in the brain breaks open and starts to bleed. This can result from blood vessel walls that are weakened by high blood pressure, aging, inflammation, or even an aneurysm.

Here, we will go through the different risk factors for stroke and explain what you can do to lower your risk of one. 

What factors increase your risk of stroke? 

Stroke prevention is important for everyone, whether or not you have risk factors. But it is particularly important for someone at increased risk for stroke. Risk factors can come from someone’s medical conditions, lifestyle, or inherited characteristics. 

First and foremost, people who have already had a stroke or transient ischemic attack (TIA) are at significant risk for another one. In fact, 1 in 4 people who have had a stroke will have a second one. 

People with certain medical conditions are also at increased risk of stroke. These include: 

• High blood pressure

• High cholesterol

• Heart disease

• Diabetes

• Sickle cell disease

The lifestyle risk factors for stroke include:

• Excess body weight

• Smoking

• Excessive alcohol intake

• Lack of exercise

• Substance use (particularly intravenous drugs, meth, and cocaine)

• Taking birth control pills (due to increased risk of blood clots)

And finally, the following inherent characteristics play a role in stroke risk, too:

• Age: The risk of stroke increases with age.

• Race: African Americans have a higher risk of stroke because they have a higher risk of high blood pressure.

• Sex: Men have strokes more frequently than women, but women are more likely to die from a stroke. 

• Genetics: Strokes are more common in people with biological relatives who have had strokes.

What lifestyle adjustments can you make to lower your risk of stroke?

Strategies to reduce your risk of stroke are the same as those for conditions like heart disease and diabetes. These strategies will also improve your overall health.

Regular exercise

The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity aerobic activity, such as fast walking, per week. They also recommend two muscle strengthening activities two times a week for optimal health.

Healthy diet

The American Stroke Association recommends a balanced diet that is rich in fruits and vegetables. They also recommend a diet that is low in:

• Saturated fats

• Salt

• High-sugar foods, like soda, desserts, and sweets

• Fried foods 

Weight control 

When you maintain a healthy weight, it can reduce blood pressure, cholesterol, and blood sugar levels. And the good news is that losing as little as 5% of body weight can make a measurable difference in a person’s health. Everyone’s approach to weight management is going to be different, but introducing healthy foods and moderate, enjoyable exercise is a good place to start.

What medications can you take to lower your risk of stroke?

The best medications for an individual depends on their specific medical conditions. A healthcare provider will tailor stroke-preventing medications depending on if the person has:

• Already had a stroke: Blood thinners and cholesterol-reducing medications are commonly prescribed.

• High blood pressure: There are a wide variety of blood pressure-reducing medications available.

• Diabetes: There are many different oral medications and injectable insulins that can help to keep blood sugars in a healthy range.

• Heart disease: This applies particularly to rhythm problems like atrial fibrillation. Medications to reduce cholesterol and control heart rhythms and blood thinners may be prescribed.

What preventative measures are most effective?

The strategies that are most effective at reducing your risk of stroke partly depend on your personal risk factors. Someone with high blood pressure, for example, may want to focus on remembering to take their blood pressure medications and incorporating more vegetables into their diet. Someone who smokes, on the other hand, may want to first focus their efforts on quitting cigarettes. 

If you are not sure where to start, the American Heart Association provides some guidance on the most effective stroke prevention goals, including:

• A healthy blood pressure 

• Healthy cholesterol levels

• Blood sugar that falls in a normal range 

• Increased physical activity

• A heart-healthy diet

• Weight that falls in a healthy range

• Quitting smoking

Where do I start?

It can be easy to feel overwhelmed by all the different ways you can reduce your stroke risk, but remember this is a good thing! There are so many small, effective changes you can make that have a big impact over time.

Before you get overwhelmed, talk to your provider about your goals. Stroke prevention is a lifelong process. And it includes both making immediate changes and setting long-term goals. Your provider can help you prioritize immediate changes and come up with a long-term plan to reduce your risk. 

If you want to reduce your stroke risk, you may consider a timeline for change that includes the following stages. 

Immediate to-do’s 

Learn about your risk factors for stroke by talking to your healthcare provider. There may be lifestyle modifications or medications that can immediately reduce your risk. 

Short-term to-do’s

Pay attention to the medical conditions that put you at risk for stroke, and learn what you can do every day to be mindful of these conditions. This can include checking your blood pressure every morning, checking your blood sugar with every meal, or even just having one less cigarette a day. Your healthcare provider can help you define these goals and come up with an action plan that makes sense for you.

Long-term to-do’s

Slowly start to incorporate healthy habits into your daily routine. This includes a healthy diet, regular exercise program, and moderate alcohol use. These long-term shifts often feel more difficult to make, but small daily changes add up over time. And they provide helpful stepping stones as you navigate toward your goals.  

Why trust our experts?

Written by:

Valerie Anne Jones, MD

Val Jones, MD, is a physician who is certified by the American Board of Physical Medicine and Rehabilitation (ABPMR).

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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