Stroke prevention: practical steps to lower your risk

Strokes often come on fast. The good news: many strokes are preventable with clear, doable steps. This page gives the most useful actions you can take now — things you can talk about with your doctor and use at home.

Know your main risks and simple checks

Start by checking the big risk factors: high blood pressure, atrial fibrillation (irregular heartbeat), high cholesterol, diabetes, and smoking. Get a home blood pressure cuff or ask your clinic for readings. If you have heart palpitations, tell your doctor — atrial fibrillation raises stroke risk and often needs a different treatment plan.

Also monitor A1c for diabetes and a fasting lipid profile for cholesterol. These tests show whether lifestyle changes or medicines are needed. Don't skip regular follow-ups — small changes in numbers can mean big differences for your brain.

Key meds, tests and when to act

Some medicines lower stroke risk a lot: blood pressure drugs, statins for cholesterol, and blood thinners for people with atrial fibrillation. Never start or stop them without your clinician's okay. If your doctor suggests aspirin for prevention, ask why — it's helpful for some people but not for everyone.

Ask about an ECG or a 24–48 hour heart monitor if you feel odd heartbeats. If you have narrowing of the neck arteries or unexplained mini-strokes (TIAs), your doctor might order an ultrasound or CT scan. These tests help decide if surgery or special treatments are needed.

Everyday habits that cut stroke risk

Move more. Aim for 30 minutes of moderate activity most days — a brisk walk, cycling, or swimming. Small steps count: take stairs, park farther away, or do short home workouts.

Eat real food. Focus on vegetables, fruit, whole grains, lean proteins, and healthy fats (like olive oil). Cut down on salt, fried foods, and sugary drinks. Losing even a little weight lowers blood pressure and improves blood sugar.

Quit smoking and limit alcohol. Smoking damages blood vessels and doubles down on other risks. If you drink, keep it moderate — one drink a day for women, two for men is a common guideline, but check with your provider.

Check for sleep apnea if you snore and feel tired day after day. Treating sleep apnea often improves blood pressure and reduces stroke risk.

Stick to meds, carry a list of them, and bring it to appointments. If you have new symptoms — sudden weakness, slurred speech, facial droop, or confusion — call emergency services right away. Early treatment can prevent a full stroke or reduce damage.

Want a simple start? Measure your blood pressure, quit one unhealthy habit, and book a heart check-up. Small, steady moves add up fast. Talk to your doctor about a clear plan you can follow.