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6 easy tips to lower your risk of stroke

By: Brandpoint

May 05, 2025 at 10:01 AM EDT

(BPT) - No matter your age, you should be aware of how you can reduce your risk of stroke. According to the National Institutes of Health (NIH), strokes affect more than 800,000 people each year in the U.S. and remain a leading cause of death and long-term disability.

Although nearly three-quarters of all strokes occur in people over the age of 65, young adults now make up 10%-15% of stroke cases. Also, according to NIH's National Institute of Neurological Disorders and Stroke (NINDS), there is a noticeable rise in strokes among adults under 45, making prevention and awareness at every age critical.

The good news is that there are proactive steps you can take to protect yourself from stroke. In honor of Stroke Awareness Month, NINDS offers six everyday steps you can take this May and beyond to reduce your risk of stroke.

1. Exercise and be physically active

Getting exercise and being physically active are beneficial for your whole body's health, including your brain. According to an NIH-funded study published in the Stroke journal, regular, moderately vigorous exercise, enough to break a sweat, was linked to reduced risk of stroke.

NINDS's Know Stroke Initiative suggests getting about 30 minutes of moderate physical activity most days of the week. Whether you hit the gym, take a Pilates class, or simply walk around the neighborhood, carve out time to move in a way that makes you feel good and is good for you.

Three senior girl friends hugging and laughing while on a walk outdoors.

2. Treat high blood pressure

High blood pressure is a serious health concern. When you have high blood pressure, blood in your arteries flows with too much force, leading to damage over time that increases your risk of developing other conditions, including stroke.

Symptoms of high blood pressure are not always apparent. See your doctor to determine if you have high blood pressure and discuss strategies to manage it, such as lifestyle changes and medication.

3. Eat healthy

What you eat can help or hurt your risk of stroke. For example, eating too much salt (sodium) can raise your blood pressure, increasing your risk of stroke. On the other hand, increasing your potassium intake can help you keep your blood pressure in a healthy range.

Take stock of your diet and see where you can improve it. Make sure you're regularly eating a variety of fruits, vegetables, whole grains and healthy proteins and fats that provide all the nutrients you need to live well and protect your health.

4. Control cholesterol

Keeping your cholesterol in check is important to reducing your risk of stroke. Although your body needs cholesterol to function, excess cholesterol can build up in your arteries. This buildup of cholesterol creates plaque that narrows blood vessels and can form blood clots, leading to heart attack and stroke.

The next time you visit your doctor, talk about your concerns and get a blood test to determine if you have high cholesterol. From there, you can decide with your physician how you want to manage your cholesterol through diet changes, medications, or other strategies.

5. Manage diabetes

Did you know that diabetes can damage your brain's blood vessels? It's a common misconception that diabetes only affects the body's ability to use sugar. However, the disorder can cause sugars to build up in the blood, damaging blood vessels and preventing oxygen and nutrients from reaching your brain. It's also common for people with diabetes to develop high blood pressure.

If you have diabetes, make sure to talk with your doctor about how you can best treat your condition.

6. Quit smoking

If you're a smoker, the best thing you can do to decrease your risk of stroke is to quit. Smoking increases your risk of developing many diseases and conditions and stroke is no exception. According to NINDS, smoking on its own - without any other stroke risk factors - almost doubles your risk of an ischemic stroke, the most common kind of stroke.

However, the risk of stroke decreases significantly about two years after a person quits smoking. By five years, the risk decreases to the level of nonsmokers.

Know the signs and act F.A.S.T.

Now that you know what increases your risk of stroke, it's time to learn the early warning signs of a stroke. NINDS's Know Stroke Initiative has a handy acronym to learn the signs so you know what to look for and can act F.A.S.T.

Face: Does one side of the face droop?
Arms: Is one arm weak or numb?
Speech: Is speech slurred or difficult to understand?
Time: Call 911 immediately.

When it comes to a stroke, every second counts. The more you Know Stroke, the better you can prevent it. Learn the signs, symptoms, and ways to lower your risk of stroke by visiting NINDS.NIH.gov/Health-Information/Stroke.

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6 easy tips to lower your risk of stroke

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