In the United States, strokes rank among the leading causes of death and a major source of disability, according to the American Stroke Association. This stark reality is particularly concerning because many stroke risk factors, such as high cholesterol and high blood pressure, often remain silent until they become critical.
However, the absence of obvious symptoms does not mean strokes are uncontrollable. The Centers for Disease Control and Prevention estimates that 80% of strokes are preventable through lifestyle modifications like exercise, diet, and other healthy practices. Stroke specialists, who treat these conditions daily, are acutely aware of the key strategies to minimize their own and their patients' stroke risk.
Dr. Anthony Kim, a vascular neurologist and medical director of the University of California at San Francisco Stroke Center, emphasizes a proactive approach: "I like to think of it more proactively — what I could do to prevent stroke." Below, stroke doctors outline the habits they personally avoid and why you should too.
Avoid a Sedentary Lifestyle
Dr. Arthur Wang, director of endovascular neurosurgery at Tulane University School of Medicine, identifies a sedentary lifestyle as a modifiable stroke risk factor. While there is no universal definition, it generally involves excessive sitting or lying down with insufficient physical activity. "Regular physical activity helps keep your blood vessels clog-free and stops plaque buildup in the arteries," Wang explains. He recommends about 30 minutes of moderate exercise five times a week, which can include walking, running, biking, gardening, or group fitness classes.
Don't Ignore High Blood Pressure
Kim stresses that many healthy lifestyle recommendations also reduce heart disease and stroke risk, but blood pressure is the most impactful factor. "If you took a magic wand and suddenly eliminated high blood pressure from the U.S. population, there would be 60% fewer strokes," he says. High blood pressure, often called the silent killer, requires regular monitoring and treatment.
Never Skip Regular Check-Ups
Wang notes that risk factors like high blood pressure and cholesterol often have no symptoms, making routine screenings essential. "A patient would never know their blood pressure is high unless it's tested," he says. Regular visits to a primary care doctor can screen for these issues, along with blood sugar and weight. Wang emphasizes being hyper-vigilant, especially since these risk factors are cryptic. Doctors also review uncontrollable factors like gender, race, and family history.
Avoid Smoking
Both Kim and Wang strongly advise against smoking. "Smoking increases the risk of stroke and heart disease by causing blood vessels to narrow over time, leading to blockages in blood flow to the brain," Kim explains.
Limit Alcohol Consumption
Excessive alcohol use is linked to stroke risk. The CDC defines excessive drinking as more than four drinks per sitting for women or five for men, and more than eight drinks per week for women or 15 for men. Kim notes that general guidelines recommend no more than one drink per day for women and two for men.
Don't Ignore Your Diet
A proper diet helps manage stroke risk by moderating saturated fats, sugar, and salt. Wang references Michael Pollan's advice: "Eat food, mostly plants, not too much." A diet rich in fruits and vegetables with moderate meat intake is beneficial.
Don't Dismiss Necessary Treatment
Recognizing stroke symptoms and seeking immediate treatment is crucial. Kim highlights the FAST acronym: facial drooping, arm weakness, speech difficulty, and time to call 9-1-1. "These are not all potential symptoms, but any one raises suspicion of a stroke, especially if sudden," he says. Prompt treatment is vital.
