Up to 80% of strokes are preventable through lifestyle modifications and proper management of underlying conditions. Here’s what you can do to reduce your risk:

1. Prioritize Heart-Healthy Foods

What you eat directly affects your vascular health. Opt for a diet that emphasizes whole, nutrient-dense foods:

• Fruits and vegetables: Aim for at least five servings daily. Leafy greens, berries, and citrus fruits are rich in antioxidants that protect blood vessels.
• Whole grains: Choose whole grains like oats, brown rice, and quinoa, which help regulate blood sugar and cholesterol levels.
• Healthy fats: Include sources of omega-3 fatty acids, like salmon, walnuts, and flaxseeds, to reduce inflammation and improve brain health.
• Low-fat dairy: Opt for low-fat or plant-based dairy products to maintain healthy blood pressure.
• Legumes and nuts: These provide protein, fiber, and healthy fats without the saturated fat found in some animal products.

2. Limit Harmful Foods

Avoid or minimize foods that can contribute to high blood pressure, high cholesterol, and other stroke risk factors:

• Excess salt: Limit sodium to less than 2,300 mg daily (ideally 1,500 mg). Check food labels to avoid hidden sources.
• Sugary foods and drinks: These can lead to weight gain and insulin resistance, increasing your risk of diabetes and stroke.
• Processed meats and fried foods: These are high in saturated fats and trans fats, which can clog arteries.

3. Maintain a Healthy Weight

Excess weight, particularly around the abdomen, increases your risk of hypertension, diabetes, and heart disease—all major stroke risk factors. Combining a balanced diet with regular physical activity can help you achieve and maintain a healthy weight.

4. Exercise Regularly

Regular physical activity improves circulation, lowers blood pressure, and strengthens the heart. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, cycling, or swimming. Add strength training exercises twice a week for additional benefits.

5. Manage Stress

Chronic stress can elevate blood pressure and contribute to unhealthy habits like overeating or smoking. Incorporate stress-reduction techniques into your daily routine, such as:

• Meditation or mindfulness practices.
• Yoga or deep-breathing exercises.
• Prioritizing sleep and maintaining a consistent sleep schedule.

6. Avoid Smoking and Limit Alcohol Consumption

• Smoking damages blood vessels and significantly raises stroke risk. Quitting smoking is one of the most impactful changes you can make.
• Alcohol should be consumed in moderation—no more than one drink per day for women and two for men. Excessive alcohol intake can increase blood pressure and contribute to stroke risk.