Lifestyle Changes to Decrease Your Stroke Risk

Simple, consistent adjustments to daily habits can make a meaningful difference in brain and heart health. By prioritizing nutrition, movement, tobacco cessation, mindful drinking and routine health checks, you can build a strong foundation against stroke.

Know your stroke risk

Stroke risk is influenced by a number of controllable and uncontrollable factors. Understanding where you stand is the first step towards prevention.

Risk rises significantly with:

• High blood pressure (hypertension)
• Elevated LDL cholesterol
• Diabetes or high blood sugar
• Smoking and exposure to secondhand smoke
• Excess weight and physical inactivity
• Atrial fibrillation (A-fib) or an irregular heartbeat
• Sleep apnea (untreated)

3 tips to decrease you stroke risk

While age and family history cannot be changed, lifestyle changes to decrease your stroke risk can influence key drivers like blood pressure, blood sugar, weight and inflammation.

1) Eat for heart and brain health

Build your meals around whole foods: vegetables, fruits, whole grains, beans, nuts and lean proteins like fish.

• The plate method: Aim for a plate that is half vegetables and fruit, one-quarter whole grains, and one-quarter lean protein.
• Watch the salt: Use herbs, citrus and spices for flavor instead of salt. Aim for a daily sodium intake of 1,500-2,300 mg.
• Healthy fats: Include oily fish (like salmon) twice a week for omega-3s and swap butter for olive or canola oil.

2) Move more, sit less

Consistent activity helps regulate blood pressure and glucose levels.

• The goal: Aim for at least 150 minutes per week of moderate aerobic activity (like brisk walking or swimming) plus two days of strength training.
• Start small: If you’re new to exercise, start with 10-minute sessions and gradually build up your endurance.

3) Quit smoking and be smart about alcohol

Quitting smoking is the single fastest way to lower your stroke risk.

• Smoking cessation: Identify your triggers and consider nicotine replacement therapy. If you’re struggling, ask your doctor about a referral to the Firelands Health tobacco cessation program.
• Alcohol awareness: Recent studies show that heavy drinking—averaging more than three drinks a day—or binge drinking significantly increases your risk of cardiovascular disease. To decrease your risk of stroke, it is recommended to limit alcohol consumption to no more than one drink per day for women and two for men. While decreasing the amount of alcohol you drink improves your overall health, many healthcare providers advise that there is no "safe" amount of alcohol, as even light use can contribute to certain cancers and other diseases.

Talk to your doctor

Regular check-ups are your best tool for catching problems before they become emergencies. If you have a family history of stroke, your doctor can help you create a personalized prevention plan.