Key takeaways:
Strokes are caused by reduced blood flow to the brain. There are several risk factors that can increase your chance of having a stroke.
Many of these risk factors can be modified. There are medications and lifestyle changes that can lower your risk of stroke.
It helps to understand your personal risk factors for stroke. This way you can identify the most beneficial health changes you can make to reduce your risk of having one.
A stroke occurs when there’s 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 happen when a blood clot blocks a blood vessel. These blood clots can develop in the heart (like when someone has atrial fibrillation) and travel to the brain. They can also form in the brain itself. This happens where there’s 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.
What increases your risk of stroke?
Everyone can take steps to prevent a stroke. But some people have a higher risk of stroke than others. Risk factors can come from medical conditions, lifestyle, or inherited characteristics.
If you’ve already had a stroke or transient ischemic attack (TIA), your chance of experiencing another stroke is higher. In fact, nearly 1 in 4 people who’ve had a stroke will have a second one.
Your chance of stroke is also higher if you have certain medical conditions, including:
Your day-to-day habits also play a big role in your risk of stroke. The following lifestyle factors increase your risk:
Smoking
Lack of exercise
Alcohol and substance use (particularly intravenous drugs, meth, and cocaine)
Use of birth control pills (due to increased risk of blood clots)
There are also some risk factors that are outside of your control:
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’ve had strokes.
How to prevent a stroke
The best strategies to lower your risk of stroke partly depend on your personal risk factors. For example, if you have high blood pressure, you may want to focus on taking blood pressure medications and eating a heart-healthy diet. On the other hand, if you smoke, quitting cigarettes might be at the top of your to-do list.
If you’re not sure where to start, the American Heart Association and the American Stroke Association provide guidance on the most effective stroke prevention goals, including:
Following a heart-healthy diet
Managing blood pressure
Maintaining healthy cholesterol levels
Keeping your blood sugar in a normal range
Getting regular physical activity
Keeping a healthy weight
These tips may look familiar. Stroke prevention strategies are the same as those for other conditions, like heart disease and diabetes, and they’ll benefit your overall health. Let’s take a closer look.
Get 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.
Follow a nutritious diet
Your diet has a big impact on your heart health. The American Stroke Association recommends a balanced diet that’s rich in:
Protein (like fatty fish and nuts)
They also recommend a diet that’s low in:
High-sugar foods (like soda, desserts, and sweets)
Fried foods
Find a healthy weight
Weight isn’t a one-size-fits-all deal. The optimal weight varies from person to person. When you maintain a healthy weight, it can reduce blood pressure, cholesterol, and blood-sugar levels.
The good news is that losing as little as 5% of body weight can make a measurable difference in your 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.
Get quality sleep
Getting a good night’s sleep can help you wake up feeling more refreshed and energized. And consistently getting enough quality sleep — 7 to 9 hours per night — can lower your risk of stroke and other conditions that increase your risk of stroke, like heart disease and high blood pressure.
Some simple steps you can take to get better sleep, include:
Following a consistent bedtime routine
Avoiding screens and caffeine before bedtime
Keeping your room cool and dark at night
Take your prescribed medications
Your healthcare team may recommend certain medication to prevent a stroke. They’ll consider your medical history and any health conditions you may have. They’ll consider these factors:
Previous stroke: If you’ve already had a stroke, you may be prescribed blood thinners and cholesterol-reducing medications.
High blood pressure: High blood pressure is the leading cause of stroke. So, if you have high blood pressure, managing your blood pressure is key to stroke prevention. In addition to dietary recommendations, your healthcare team may recommend medications that lower blood pressure and can help lower your chance of stroke.
Diabetes: There are many different oral medications and injectable medications, like GLP-1s and insulin, that can help to keep blood sugars in a healthy range.
Heart disease: This applies particularly to rhythm problems, like atrial fibrillation. Your healthcare team may prescribe medications to lower cholesterol and control heart rhythms and blood thinners.
How to get started with stroke prevention
It can be easy to feel overwhelmed by all the different ways you can lower your stroke risk. Take it one step at a time. Small changes add up and can have a big impact over time.
Stroke prevention is a lifelong process. And it includes both making immediate changes, as well as setting long-term goals. Your primary care provider can help you prioritize immediate changes and come up with a long-term plan to lower your risk. If you want to reduce your stroke risk, you may consider a timeline for change that includes the following stages.
Immediate to-dos
Learn about your risk factors for stroke by talking to your primary care provider. There may be lifestyle modifications or medications that can immediately reduce your risk.
Short-term to-dos
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. Your healthcare team can help you define these goals and come up with an action plan that makes sense for you. This might include:
Checking your blood pressure at home
Measuring your blood glucose (sugar)
Having one less cigarette a day
Long-term to-dos
Slowly start to incorporate healthy habits into your daily routine. This includes:
Following a nutritious diet
Getting regular exercise
Limiting 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.
Frequently asked questions
Yes, up to 80% of strokes may be preventable, according to the American Heart Association. Since people who’ve already experienced a stroke are at a much higher risk for another stroke, preventing the first stroke from happening is key. This can mean understanding your personal risk factors, getting regular health screenings, staying physically active, and eating a nutritious diet.
Strokes are usually caused by something, like a blood clot that’s blocking blood flow to part of the brain. But a damaged blood vessel or very high blood pressure can also cause a stroke. Stroke symptoms often start suddenly — and every minute counts. Knowing the symptoms (facial drooping, weakness in one arm or one leg, garbled speech, and loss of vision) and getting help fast can lessen the impact.
You can't prevent stroke during sleep specifically, but your sleep habits matter. Getting enough quality sleep is important for your overall health and well-being. Sleep is also an important part of lowering your risk for stroke. Aim to get 7 to 9 hours of sleep per night. And turn off the lights when you sleep. Research suggests that adults exposed to light at night may have a higher risk of stroke.
Yes, up to 80% of strokes may be preventable, according to the American Heart Association. Since people who’ve already experienced a stroke are at a much higher risk for another stroke, preventing the first stroke from happening is key. This can mean understanding your personal risk factors, getting regular health screenings, staying physically active, and eating a nutritious diet.
Strokes are usually caused by something, like a blood clot that’s blocking blood flow to part of the brain. But a damaged blood vessel or very high blood pressure can also cause a stroke. Stroke symptoms often start suddenly — and every minute counts. Knowing the symptoms (facial drooping, weakness in one arm or one leg, garbled speech, and loss of vision) and getting help fast can lessen the impact.
You can't prevent stroke during sleep specifically, but your sleep habits matter. Getting enough quality sleep is important for your overall health and well-being. Sleep is also an important part of lowering your risk for stroke. Aim to get 7 to 9 hours of sleep per night. And turn off the lights when you sleep. Research suggests that adults exposed to light at night may have a higher risk of stroke.
The bottom line
You can’t completely eliminate your risk of stroke. But following certain lifestyle tips can lower your chances of having a stroke. Prevention includes doing regular physical activity, following a nutritious diet, managing your weight, and getting quality sleep. Understanding your personal risk factors and working with a healthcare professional can help you figure out the best steps to take.
Why trust our experts?
References
American College of Sports Medicine. (n.d.). Physical activity guidelines resources.
American Stroke Association. (2024). New guideline: Preventing a first stroke may be possible with screening, lifestyle changes.
American Stroke Association. (n.d.). East smart.
American Stroke Association. (n.d.). Preventing another stroke.
American Stroke Association. (n.d.). Sleep.
Bushnell, C., et al. (2024). 2024 guideline for the primary prevention of stroke: A guideline from the American Heart Association/American Stroke Association. Stroke.
Diabetes UK. (n.d.). Weight loss and diabetes.
Lichtenstein, A. H., et al. (2026). 2026 dietary guidance to improve cardiovascular health: A scientific statement from the American Heart Association. Circulation.
Windred, D. P. (2025). Light exposure at night and cardiovascular disease incidence. JAMA Network Open.
