<< Back

7 Things You Can Do Today to Prevent a Stroke

May 07, 2026

Strokes often feel like they come out of nowhere. But in many cases, the risk has been building quietly for years.

But luckily, that means there are steps you can take to reduce your risk of a stroke, says Ajay Tunguturi, MD, a stroke specialist with the Ayer Neuroscience Institute in Hartford.

“It’s clear from research that positive lifestyle changes and managing medical conditions effectively can substantially reduce overall stroke risk,” he notes.

Here are seven ways to start.

1. Lower your blood pressure

If there’s one number to keep an eye on, it’s your blood pressure.

High blood pressure puts extra force on your blood vessels over time. Eventually, that can weaken or damage them, making a stroke more likely.

“High blood pressure is the single most important risk factor for stroke,” says Dr. Tungturi.

Even small changes can help. In fact, lowering your blood pressure by just 5 points can reduce your stroke risk by 13%.

If you don’t already know your blood pressure, that’s a good starting point. Your doctor can help you figure out what range is healthy for you, whether you should monitor your blood pressure at home and what steps may help bring it down.

> Related: These 6 Foods Can Lower Your Blood Pressure Naturally

2. Keep diabetes in check

Diabetes can also raise your risk of stroke, especially when blood sugar levels stay high over time.

That’s because too much sugar in the blood can damage blood vessels and nerves throughout the body. And when blood vessels are damaged, the risk of stroke goes up.

Diabetes is also often connected to other stroke risk factors, including high blood pressure, high cholesterol and excess weight.

If you have diabetes, work with your doctor to stay on top of your blood sugar. For some people, that means changes to food choices and exercise. For others, it may also include medication or insulin.

3. Lower your cholesterol

Cholesterol is another number that matters when it comes to stroke prevention.

Over time, too much cholesterol can build up in your arteries and form plaque. That plaque can narrow the space where blood flows. In some cases, it can also break open and lead to blood clots.

And blood clots are one way strokes can happen.

To help lower cholesterol, focus on heart-healthy habits you can repeat most days. Choose foods lower in saturated and trans fats, add more fruits, vegetables and whole grains, and make physical activity part of your routine.

And if your doctor prescribes cholesterol medication, be sure to take it as directed. For many people, lifestyle changes and medication work best together.

4. Quit smoking

Smoking damages blood vessels, raises your risk of blood clots and makes it harder for oxygen to move through your body. It’s also linked to other conditions that can raise stroke risk, including high cholesterol, diabetes and obesity.

But quitting can make a big difference, even if you’ve smoked for years.

“According to the American Heart Association, risk of stroke drops to that of a nonsmoker within a few years of quitting,” Dr. Tunguturi says.

And you don’t have to do it alone. Talk to your doctor about tools that can help, like nicotine replacement, medication, counseling or a quit-smoking program.

5. Minimize your alcohol consumption

Alcohol can be easy to overlook when you’re thinking about stroke prevention. But drinking too much can raise your blood pressure, and high blood pressure is one of the biggest stroke risk factors.

Heavy drinking can also affect how your blood clots and increase your risk for other chronic health conditions.

That doesn’t always mean you need to cut alcohol out completely. But it does mean paying attention to how much you’re drinking and how often.

A general guideline is no more than one drink per day for women and two drinks per day for men. If you’re not sure what’s right for you, especially if you take medication or have other health conditions, ask your doctor.

6. Get in shape

Carrying extra weight, especially around your middle, can increase your risk of stroke.

But this is not about chasing a certain number on the scale. It’s about building habits that support your heart, brain and blood vessels.

Start with movement. Aim for at least 150 minutes of moderate exercise each week, or 75 minutes of vigorous exercise. Adding two days of strength training can help, too.

That may sound like a lot, but it can be broken into small pieces. A 20-minute walk, a bike ride, a fitness class or even active yardwork all count.

Food matters, too. Try to build meals around fruits, vegetables, whole grains, lean protein and healthy fats.

7. Get a good night’s sleep

Sleep is easy to push aside when life gets busy. But your body notices.

When you don’t get enough sleep, stress hormones like cortisol can rise. That can increase inflammation and may contribute to high blood pressure, which raises your risk of stroke.

Poor sleep can also make it harder to manage weight, blood sugar and other health issues that affect stroke risk.

How your doctor can help

Lifestyle changes are a great place to start. But stroke prevention is not one-size-fits-all.

Your risk depends on your medical history, family history, age and conditions like high blood pressure, diabetes, high cholesterol or atrial fibrillation.

“It’s important people work with healthcare professionals to develop personalized plans for stroke prevention based on their risk factors and medical history,” he says.

So bring it up at your next check-up. Ask what your biggest stroke risk factors are, what numbers you should be tracking and whether medication could help.

Then, do your best to follow the plan. Take medications as directed, keep regular appointments and let your doctor know if something changes.

Know the warning signs of a stroke

Even if you’re doing everything right, it’s still important to know the signs of a stroke.

Call 911 right away if you or someone near you suddenly has:

• Numbness or weakness in the face, arm or leg
• Confusion
• Trouble speaking or understanding speech
• Trouble seeing
• Trouble walking
• Dizziness
• Loss of balance or coordination.

With a stroke, every minute matters. Fast treatment can help save a life and protect the brain.