There are two main types of stroke:

1. Ischemic Stroke – Caused by a blockage in a blood vessel supplying the brain (accounts for about 85% of cases).

2. Hemorrhagic Stroke – Caused by bleeding in or around the brain when a blood vessel ruptures.

A transient ischemic attack (TIA), often called a “mini-stroke,” is a temporary blockage that doesn’t cause permanent damage but serves as a warning sign of a future major stroke.

Recognizing the symptoms early and making proactive lifestyle choices are key to reducing your risk.

Lifestyle Choices That Help Prevent Stroke

1. Maintain a Healthy Diet

A balanced diet can greatly reduce stroke risk.

• Eat plenty of fruits, vegetables, and whole grains.
• Limit foods high in salt, sugar, and saturated fats.
• Choose lean proteins like fish, beans, or poultry.
• Reduce processed and fried foods.

Small steps, like switching from fried snacks to fresh fruits, can make a big difference.

2. Stay Physically Active

Regular exercise strengthens your heart, improves blood circulation, and helps maintain a healthy weight, all crucial for stroke prevention.

• Aim for at least 30 minutes of moderate activity such as brisk walking most days of the week.
• Activities like cycling, swimming, or yoga also help manage blood pressure and stress.

Even short daily walks can lower your stroke risk significantly.

3. Manage Blood Pressure

High blood pressure is one of the leading causes of stroke.

• Have your blood pressure checked regularly.
• Take prescribed medications if needed.
• Reduce salt intake and avoid smoking.

Keeping your blood pressure below 120/80 mmHg greatly lowers your risk.

4. Control Blood Sugar Levels

Diabetes increases stroke risk because high blood sugar damages blood vessels.

• Monitor your glucose levels.
• Maintain a healthy diet and exercise routine.
• Follow your doctor’s treatment plan.

Managing diabetes is not just about sugar, it’s about protecting your entire vascular system.

5. Quit Smoking and Limit Alcohol

Smoking doubles your risk of stroke by narrowing blood vessels and increasing clot formation.
Alcohol, especially in excess, raises blood pressure and damages the liver and heart.

• Quit smoking completely and seek professional help if needed.
• Limit alcohol to no more than one drink per day for women and two for men.

Your brain begins to recover from smoking damage within weeks of quitting.

6. Keep a Healthy Weight

Being overweight increases the likelihood of high blood pressure, heart disease, and diabetes, all stroke risk factors.

• Combine a healthy diet with regular exercise.
• Set realistic weight goals with the guidance of your healthcare provider.

Even losing 5 to 10% of your body weight can significantly reduce stroke risk.

7. Manage Stress

Chronic stress increases blood pressure and unhealthy habits like overeating or smoking.

• Practice relaxation techniques such as deep breathing, meditation, or prayer.
• Make time for hobbies, family, and rest.
• Seek professional counseling if needed.

A calm mind supports a healthy heart and brain.