5 Habits That Can Help Prevent Stroke

A stroke is a medical emergency that happens when the brain suddenly cannot get enough blood flow. Without blood, brain cells are starved of oxygen and nutrients and can start to die within minutes.

Stroke risk is strongly shaped by everyday choices and by how well key health numbers are controlled. The World Health Organization notes that lifestyle changes, especially effective blood pressure management, can significantly reduce stroke risk.

1) Control your blood pressure, not just your stress

High blood pressure is repeatedly identified as the most important treatable risk factor for stroke. Even small improvements matter: a large meta-analysis in The Lancet found that each 10 mm Hg reduction in systolic blood pressure lowered stroke risk by about 27%.

2) Cut down salt and ultra-salty foods

Too much sodium raises blood pressure and increases stroke risk. WHO notes that an estimated 1.89 million deaths each year are associated with high sodium intake, largely through its effect on blood pressure and cardiovascular disease.

Evidence from cohort studies also shows that an extra 5 g/day of salt is associated with about a 23% higher stroke risk. WHO recommends keeping sodium under 2 g/day (about 5 g/day of salt) for adults.

3) Be physically active most days

Regular activity improves blood pressure, blood sugar control, weight, and overall vessel health. A widely cited meta-analysis found that highly active people had about a 25% lower risk of stroke compared with low-activity groups.

4) Do not smoke, and avoid second-hand smoke

Smoking damages blood vessels and increases clot-related risk. A 2019 meta-analysis reported that smokers had an overall 61% higher odds of stroke compared with non-smokers, and current smokers had even higher risk.

Global research also estimates a population-attributable risk around 12.4% for stroke linked to current smoking, meaning a meaningful share of strokes could be avoided if smoking were eliminated.

5) Keep blood sugar and cholesterol in a healthy range

Diabetes and high cholesterol increase stroke risk over time by damaging blood vessels and accelerating plaque build-up. The CDC states that people with diabetes are twice as likely to have heart disease or a stroke as people without diabetes.

The CDC also lists high cholesterol and poor diet patterns (high in saturated fats, trans fats, and cholesterol) among key stroke-related risk factors