Simple Steps to Prevent a Stroke and Protect Your Brain Health

Strokes have been on the rise worldwide, with over half a million Americans suffering a stroke annually, according to the Centers for Disease Control and Prevention. In 2023, stroke was the fourth leading cause of death in the U.S.

However, there’s good news—80% of strokes may be preventable through lifestyle changes such as better nutrition, regular exercise, and awareness of risk factors. The American Stroke Association, a division of the American Heart Association, has released new guidelines to help people and healthcare providers understand the condition and reduce its impact.

What is a Stroke?

A stroke occurs when the brain's blood supply is disrupted, depriving brain tissue of oxygen and nutrients. This interruption causes brain cells to die, leading to permanent brain damage.

Types of Stroke

There are two primary types of stroke:

Hemorrhagic Stroke:

Caused by a blood vessel leaking or rupturing, leading to brain hemorrhage.

Ischemic Stroke:

Occurs when a clot or obstruction blocks blood flow to the brain.

Age is a key risk factor, as the likelihood of a stroke increases with age. Genetics also plays a role, so it’s important to know your family history. However, stroke is not solely influenced by genetics—poor circulation or conditions that disrupt blood flow can also lead to a stroke.

How to Prevent Stroke

While strokes result from internal clots or bleeding, there are numerous ways to lower the risk and prevent them:

1. Manage Blood Pressure

   High blood pressure is a major contributor to stroke risk. Keeping blood pressure under control can reduce stroke risk by up to 40%.

2. Control Blood Sugar

   Diabetes contributes to 20% of stroke risk. Maintaining blood sugar levels through a balanced diet and medication can help lower the risk.

3. Eat Foods That Prevent Stroke

   A healthy, balanced diet that includes fruits, vegetables, whole grains, fish, and low-fat dairy can help prevent stroke. These foods also help manage weight and prevent heart disease.

4. Quit Smoking

   According to the American Heart Association, each cigarette smoked increases stroke risk by 12%. A 2020 study also found that smokers face twice the risk of stroke compared to non-smokers.