How To Prevent A Stroke: Lifestyle Hacks & Risk Factors To Know, According To Research

Annually nearly 800,000 American adults suffer a stroke, plus it's the fifth leading cause of death in the United States. And before you write it off as something that only affects older adults, it's important to note people of any age can experience a stroke.

Since this distinct type of cardiovascular disease reduces the blood supply and functions of the brain, the effects of stroke can be widespread and result in long-term disability (or death). But with rapid treatment, recovery from a stroke is possible.

When it comes to recognizing the signs of stroke, speed is crucial. If you don't know the top stroke symptoms, I highly recommend the American Stroke Association's FAST tool, short for: Face drooping. Arm weakness. Speech difficulty. Time to call 911.

Some stroke risk factors simply aren't malleable—genes, age, sex, and race/ethnicity—yet awareness is key. Additionally, certain modifiable health conditions and lifestyle choices represent important opportunities to help ward off stroke.

Older age (greater than 65 years) and female sex increase stroke risk1, but younger adults and men are still affected and should remain equally vigilant. In fact, over the past few decades, stroke has been on the rise in young adults, especially in men2. Overall, young adults ages 18 to 50 represent 10 to 15%3 of total strokes in the U.S.

Racial health inequities are also evident. Strokes are more likely to affect African American, Hispanic, American Indian, and Alaska Native people than non-Hispanic White or Asian individuals. Moreover, the risk of experiencing a stroke and dying from it is almost double for African American than for Caucasian people. 

The treatment and management of certain diseases4 will lower your risk of stroke. These include sickle cell anemia, abnormal heart structure, atrial fibrillation, and previous stroke or transient ischemic attack (TIA, or "mini-stroke").

Additionally, high blood pressure, high cholesterol, heart disease, obesity, and type 2 diabetes are modifiable conditions tied to increased stroke risk. The latest science also tells us that stroke is a possible complication of COVID-19 infection5, even in young adults.

Aim for nutrient density, healthy fats, portion control, and more whole foods. Limit processed foods (with excess sodium) by shopping the perimeter of the grocery store. Color your plate with whole grains, vegetables, fruits, nuts, legumes, dairy, and fish. These food groups have been linked to reduced risk of stroke7. 

Physical inactivity is tied to health conditions that increase stroke risk (obesity, hypertension, high cholesterol, and diabetes). The American Heart Association (AHA) recommends10 adults engage in 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity every week. Mixing things up with aerobic, resistance, and flexibility activities is the ideal approach.

Research reveals that obesity is a risk factor for ischemic stroke11, even in young adults. Excess weight and a higher waist-to-hip ratio (a measure of abdominal obesity) are tied to a host of cardiometabolic risk factors like elevated blood pressure, cholesterol, and blood sugar (i.e., diabetes). The obesity/stroke link is thought to be mediated by these cardiometabolic factors.

Adults need seven to nine hours of sleep12 each night. This recommendation is not just a nice-to-have. Chronic disruption of sleep duration or quality is tied to an array of negative health effects, including an increase in weight, blood pressure, and diabetes. Do those sound familiar? They are stroke risk factors.

Drinking alcohol in excess over time can increase blood pressure and lipid levels (triglycerides), both of which can lead to a stroke. Heavy drinking15 elevates the risk for both ischemic and hemorrhagic strokes, while light and moderate alcohol consumption are tied to a lower risk of ischemic stroke.

Smoking and exposure to secondhand smoke negatively affects nearly every organ in the body, and it's a leading cause of stroke. In fact, a 2019 meta-analysis determined that the risk of stroke goes up17 by 12% for every 5 cigarettes smoked per day.