Stroke can be prevented. You can’t change risk factors such as your age, ethnicity or family history. But you can reduce your risk by up to 40% by making lifestyle changes.

Control blood pressure

High blood pressure is the leading cause of stroke and the most important risk factor to control. Blood pressure for adults should be no more than 130 over 80. Here’s what you can do: 

• Eat lots of fruit and vegetables.
• Avoid salt, cholesterol, and saturated and trans fats. 
• Manage stress. 
• Exercise regularly.
• Take blood pressure medication as prescribed. 
• Check your blood pressure regularly.
• Manage your weight.

Resources

• Changes You Can Make to Manage High Blood Pressure, American Heart Association

Resources

• OHSU resources to quit smoking
• Oregon Tobacco Quit Line, Oregon Health Authority
• Fact Sheet About Health Benefits of Smoking Cessation, World Health Organization

Control cholesterol

Cholesterol, a fatlike substance carried in your blood, is used to make hormones and other cells. It comes in two forms: 

LDL cholesterol: This type (“bad cholesterol”) increases your risk of stroke by building up in arteries. This buildup can reduce or block blood flow to your brain. 
HDL cholesterol: This type (“good cholesterol”) carries harmful LDL cholesterol away from your arteries and to your liver, which removes it. 

Tips to manage your cholesterol:

• Cut down on foods that are high in saturated fats and cholesterol. These include fatty meats, dairy products, shellfish, and fats such as butter, margarine and lard.
• Eat more fruits and vegetables, whole grains, lean meats and fatty fish such as tuna and salmon.
• Get your cholesterol checked regularly. 

Resources

• What Your Cholesterol Numbers Mean, American Heart Association
• Prevention and Treatment of High Cholesterol (Hyperlipidemia), American Heart Association

Diet

A healthy diet can lower your blood pressure and cholesterol, and help you lose weight.

• Eat more fruit, vegetables, cereals, dried peas and beans, pasta, fish, poultry and lean meats.
• Cut down on salt, saturated fat, trans fats and sugar.
• Know your dietary needs, especially if you have high blood pressure, high cholesterol or diabetes.

Resources

• DASH Eating Plan, U.S. National Library of Medicine
• “Lowering Your Blood Pressure with DASH,” U.S. Department of Health and Human Services

Exercise

Exercise can help lower blood pressure, manage weight and reduce stress. 

• Start slowly. Ask your doctor what moderate activity means for you.
• Take the stairs instead of the elevator. Park a block or two from your destination. 
• Build up to 30 minutes of moderate physical activity at a time, five days a week or more.

Resources

• Move Your Way, U.S. Department of Health and Human Services
• “Exercise & Physical Activity: Your Everyday Guide From the National Institute on Aging”
• Exercise and Physical Fitness, U.S. National Library of Medicine

Other

• Alcohol: Stop or reduce your drinking. Women should have no more than one drink a day, men no more than two. 
• Control diabetes: Learn about steps you can take.
• Medication: Talk with your doctor about whether medication such as aspirin or an anticoagulant is appropriate.
• Atrial fibrillation: Learn if you have this heart condition, which increases risk of stroke.
• Artery disease: Seek treatment for disorders such as atherosclerosis or carotid artery disease.