Medically reviewed in December 2021
Updated on January 4, 2022
Did you know that, of the most common type of stroke, 80 percent are preventable? The good news is that there are a number of easy lifestyle changes you can make to help reduce your risk.
While you may already incorporate some of these into your daily routine, your risk of stroke drops dramatically if you do all five.
- Walk briskly every day
- Maintain a healthy weight
- Avoid cigarette smoke
- Enjoy alcohol only in moderation
- Eat as nutritiously as you can
The golden health rules to reduce stroke
In a large 2008 study of men and women in their 50s published in Circulation, those who most closely stuck to these five basic health habits were 80 percent less likely to have an ischemic stroke, the kind that occurs when a clot blocks blood flow to the brain. This group of people got in about 30 minutes a day of moderate or vigorous exercise, such as brisk walking, dancing, or cycling. Each had a body mass index (BMI) below 25. Their diet mainstays were fruit, veggies, whole grains, and lean protein. And the women had no more than one alcoholic drink per day, while the men had no more than two.
The more healthful lifestyle factors you can rack up, the lower your risk of stroke. In fact, merely being physically active can cut your stroke risk by up to 30 percent. For every extra serving of fruits or vegetables you have per day, your risk drops by 6 percent.
Why it works
These five lifestyle changes not only help prevent stroke itself, but also the conditions that lead to stroke, including high blood pressure and diabetes. Cigarette smoke, heavy alcohol consumption, and obesity are also known stroke risk factors.
Here’s how to overcome some common obstacles and turn these suggestions into real-life habits.
- It’s too cold to walk outside. The remedy? Try a simple workout you can do in your living room.
- Eating healthfully is too expensive. No doubt that the price of fresh foods can add up. Discover how to enjoy a nutritious diet while saving at the supermarket.
- It’s hard to lose weight, no matter what I do. We know: Managing the scale takes work, attention, and real effort. Find out how to drop pounds with science-backed tips.
- Quitting smoking is impossible. The good news is that you’re not alone. Learn how to tell when you’re ready to kick the habit.
- One drink, two drinks—what’s the difference? It can be easy to let things slide at cocktail hour, but it’s important to be mindful of smart limits. Get the scoop on healthy alcohol consumption.
