۸۰% of Strokes Are Preventable. Here’s How to Reduce Your Risk

The Centers for Disease Control and Prevention (CDC) estimatesTrusted Source nearly 800,000 people have a stroke every year in the United States. Of these, more than 600,000 will be a first-time stroke.
According to an ASA news releaseTrusted Source, up to 80% of strokes may be preventable through diet and lifestyle changes and other modifications.

The 2024 Guideline for the Primary Prevention of StrokeTrusted Source also urges healthcare professionals to carefully screen individuals for stroke risk factors, including:
• high blood pressure
• elevated cholesterol levels
• high blood sugar
• obesity

“We recommend that people eat a healthy balanced diet, engage in regular physical activity, get an adequate amount of sleep, maintain a healthy weight, avoid tobacco and alcohol, reduce stress, and control their blood pressure and cholesterol numbers,” Chen told Healthline.
Women face unique stroke risk factors
The updated stroke guidelines recommend that medical professionals screen for conditions that can increase the risk of stroke in females.

Stroke risk factors affecting females include the use of oral hormonal contraceptives, developing high blood pressure during pregnancy, and pregnancy complications, such as:
• premature birth
• endometriosis
• premature ovarian failure
• early-onset menopause

Healthy diet for stroke prevention
One of the most important things you can do to prevent a stroke is to maintain a healthy, balanced diet.
The new guidelines urge people to stick closely to a Mediterranean diet.
That plan encourages people to consume more fruits and vegetables as well as legumes, nuts, seeds, and heart-healthy fats. It discourages the consumption of processed foods, added sugars, refined grains.
“Risk factors for stroke vary by age, gender, genetics, comorbidities, and even medications.

Exercise and stroke prevention
As noted by the ASA’s news releaseTrusted Source, physical activity is “essential for stroke risk reduction and overall heart health.”
The CDC recommendsTrusted Source that adults get at least 150 minutes a week of moderate-intensity aerobic activity or 75 minutes a week of vigorous aerobic activity. That exercise should be spread throughout the week.
Regular exercise can help improve metrics such as blood pressure, cholesterol levels, inflammatory markers, insulin resistance, and overall weight.
“A combination of both aerobic and anaerobic is essential to focus on both muscle retention (and growth) as well as cardiovascular health.

High blood pressure and stroke risk
A person may develop high blood pressure for years without any symptoms.
Untreated high blood pressure, also known as hypertension, can cause damage to arteries that can eventually lead to a higher risk of stroke, heart attack, and other cardiovascular issues.
The typical way to diagnose hypertension is by having your blood pressure checked.
Causes of high blood pressure include family history, smoking, and a high intake of caffeine, alcohol, and salt. A lack of physical activity and obesity can also be factors.