Stroke is often seen as a sudden medical emergency, but experts say many cases can be prevented by adopting healthier daily habits and managing common risk factors before they become serious. From keeping blood pressure under control to eating a balanced diet, small lifestyle changes can go a long way in protecting brain health.

A recent Instagram post by Michigan-based neurosurgeon Dr Jay Jagannathan highlighted six practical ways to reduce stroke risk. Neurologist Dr Pankaj Agarwal, Director of Neurology, Stroke and Neurocritical Care at Gleneagles Hospital, Parel, Mumbai, explained how each of these habits helps reduce the chances of suffering a stroke.

Monitor your blood pressure regularly

High blood pressure is one of the leading causes of stroke because it gradually damages and weakens blood vessels in the brain. Experts recommend checking blood pressure regularly to detect problems early.

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Monitoring blood pressure allows timely lifestyle changes or treatment, helping prevent long-term complications and lowering stroke risk.

Stay physically active

Regular exercise supports overall heart and brain health by improving blood circulation and helping control several stroke risk factors, including blood pressure, cholesterol, blood sugar and body weight.

The World Health Organization recommends at least 150 minutes of moderate-intensity physical activity every week, such as brisk walking.

Quit smoking and avoid second-hand smoke

Smoking damages blood vessels, increases blood clot formation and raises blood pressure, all of which significantly increase the risk of stroke.

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Experts also warn that second-hand smoke can be equally harmful to the vascular system, making it important to avoid exposure whenever possible.

Keep cholesterol and blood sugar under control

High cholesterol can cause fatty deposits to build up inside arteries, reducing blood flow to the brain. Similarly, uncontrolled diabetes can damage blood vessels over time and increase the risk of both stroke and heart disease.

Routine health check-ups can help detect these conditions early and ensure they remain under control.

Don’t ignore irregular heartbeat or persistent dizziness

An irregular heartbeat, particularly atrial fibrillation, can cause blood clots that may travel to the brain and trigger a stroke.

Experts also advise seeking immediate medical attention if persistent dizziness is accompanied by symptoms such as weakness, slurred speech or vision changes, as these may indicate a medical emergency.

Eat more fruits and vegetables

A healthy diet rich in fruits, vegetables and minimally processed foods plays a vital role in maintaining healthy blood vessels and reducing stroke risk.

Such a diet also helps control blood pressure, cholesterol, blood sugar and body weight, all of which contribute to better cardiovascular and brain health.

Small lifestyle changes can make a big difference

Experts emphasise that no single habit can completely eliminate the risk of stroke. However, combining regular exercise, a nutritious diet, avoiding tobacco, monitoring blood pressure, cholesterol and blood sugar, and paying attention to warning signs can significantly reduce the likelihood of stroke while promoting long-term brain health.

FAQs:

What are the best daily habits to reduce stroke risk?

Regular exercise, monitoring blood pressure, quitting smoking, eating healthy and managing cholesterol and blood sugar can help lower stroke risk.

Why is high blood pressure linked to stroke?

High blood pressure damages blood vessels over time, increasing the chances of blockages or bleeding that can lead to a stroke.