Stroke is a serious, often preventable health condition that affects hundreds of thousands of Americans each year. Roughly 87 percent of strokes are ischemic, meaning they are caused by blood clots that restrict blood flow to the brain. But here’s the good news — up to 8 out of 10 strokes may be preventable through lifestyle changes and proactive healthcare.
A healthy lifestyle isn’t just a suggestion — it’s your first line of defense in stroke prevention. By making small, consistent changes to your daily routine, you can protect your brain and heart health for the long haul.
“We always encourage patients to be proactive with their health. Stroke prevention starts with small, everyday choices — and those choices add up,” says Kevin Swanner, Advanced Practice RN, Baptist Health Medial Group Neurology. “Knowing your risk and committing to healthy habits can make a real difference.”
5 Steps to Stroke Prevention
Start with these five foundational habits to reduce your stroke risk:
- Don’t Smoke
Tobacco smoke contains harmful substances like carbon monoxide and nicotine, which damage your heart and blood vessels. This damage significantly increases your risk of stroke. If you smoke, talk to your provider about quitting strategies that work. - Eat, Drink, and Be Healthy
Opt for a balanced diet rich in fruits, vegetables, whole grains, and lean proteins like fish or poultry. Limit your intake of sugary drinks, red meat and foods high in saturated fats. - Monitor Your Blood Pressure
High blood pressure is one of the most significant stroke risk factors — and it often has no symptoms. Regular blood pressure checks during your provider visits are key to staying informed. - Prioritize Physical Activity
Aim for at least 150 minutes of moderate exercise per week, or 20–30 minutes a day. Movement helps improve circulation, manage weight and lower blood pressure. - Don’t Skimp on Sleep
Quality sleep allows your body to repair itself. Getting seven or more hours of sleep per night can help lower your risk of obesity and heart disease, which are both linked to stroke.
Know Your Stroke Risk Factors
Some stroke risks are beyond your control, but understanding them is crucial:
- Sex: Strokes are more fatal in women, though men experience more strokes overall.
- Race: African Americans are at a higher risk, especially when paired with other health conditions. Did you know? If you are African American and smoke, your stroke risk may double.
- Health Conditions: Sickle cell anemia, congenital heart defects and chronic kidney disease can all increase stroke risk.
Managing Stroke Risk: Partner With Your Provider
Preventing stroke isn’t a solo effort. Working closely with your primary care provider helps you monitor and manage risk factors like high blood pressure, cholesterol, and chronic conditions. Routine screenings and honest conversations about your lifestyle can lead to early intervention and long-term protection.
“Stroke prevention is about empowerment. With awareness, support, and healthy habits, you can take control of your future — one decision at a time,” stresses Swanner.
Strokes are the leading cause of serious, long-term disability in the United States. Take a stroke risk assessment to estimate your personal risk of having a stroke and identify your stroke risk factors and how to improve them at https://www.baptisthealth.com/patients-visitors/planning/health-risk-assessments.
