How to help reduce your stroke risk

A stroke can feel sudden — symptoms like a severe headache, face drooping, weakness or numbness on one side, slurred speech or loss of vision or balance that tend to come on quickly. But in many cases, the risk builds over time.

The encouraging news is that many strokes can be prevented. By understanding your risk factors and making a few consistent changes, you can take steps to protect your health.

Know your numbers

One of the most important things you can do is understand where you stand. A visit with your provider can give you a clearer picture of your health and help you set realistic goals.

Blood pressure. High blood pressure is one of the biggest risk factors for stroke. It measures the force of blood against your artery walls — both when your heart beats and when it rests. Keeping your numbers in a healthy range (under 140/90) helps reduce strain on your blood vessels over time.

Blood sugar. A simple blood test can show whether your blood sugar is in a healthy range. Conditions like diabetes and prediabetes can increase stroke risk, but managing your levels can help lower that risk.

High cholesterol. High Cholesterol (especially bad cholesterol or LDL) can affect how plaque builds up in your arteries. Your provider can help you understand your numbers and what steps may help keep them in a healthy range (LDL under 100).

Even if you feel well, checking these numbers regularly can help catch changes early — when they’re often easier to manage.

Check for atrial fibrillation

Atrial fibrillation, or Afib, is a common heart rhythm condition that can increase your risk of stroke. Some people notice symptoms like a fluttering or irregular heartbeat. Others don’t have any symptoms at all.

Afib can allow blood to pool and form clots in the heart. If a clot travels to the brain, it can lead to a stroke.

Fortunately, screening is simple. Your provider may listen to your heart or recommend a quick test, like an electrocardiogram (EKG), to check for irregular rhythms. If Afib is found, there are effective ways to manage it. Many wearable devices or smart watches with health features can detect Afib as well.

Take your medication as directed

If you’ve been prescribed medication to manage blood pressure, diabetes, high cholesterol or other conditions, taking it as directed is an important part of reducing your risk.

It can be tempting to stop medication when you feel fine, but many of these conditions don’t cause noticeable symptoms. Staying consistent with your treatment plan helps keep your risk in check.

If you have questions or concerns about side effects, talk with your provider. They can help you find an option that works for you.

Do you know how to spot a stroke? Learn the signs of a stroke.

Move more each day

Regular exercise supports heart and brain health — and it doesn’t have to be intense to make a difference.

If you spend a lot of time sitting, even small increases in activity can help. A short walk, taking the stairs or standing up to stretch throughout the day all count.

Some people find it helpful to track their steps or activity levels. This can give you a better sense of your baseline and help you gradually build more movement into your routine.

Track (and improve) your diet

What you eat plays a role in your stroke risk, but you don’t need to overhaul everything at once.

Start by paying attention to your current habits. Writing down what you eat for a few days can help you spot patterns and identify healthier choices, like adding more vegetables, choosing whole grains, white meat and fish or cutting back on highly processed foods and red meat.

If you’d like more guidance, meeting with a registered dietitian at Sutter can help you build a plan that fits your lifestyle.

Quit smoking and limit alcohol

Smoking and regular alcohol use can both increase your risk of stroke.

If you smoke, quitting is one of the most impactful steps you can take for your overall health. And when it comes to alcohol, moderation matters.

If you’re not sure where to start, your doctor can connect you with resources and support.

Prioritize sleep

Sleep plays an important role in your overall health, including your stroke risk.

Getting too little or too much sleep has been linked to higher risk, so aiming for a consistent sleep routine can help. Most adults benefit from about seven to nine hours per night.

If you have trouble sleeping, snore frequently or feel tired during the day, it may be worth talking with your provider. Sleep disorders like sleep apnea are treatable and addressing them can support your health in multiple ways, including reducing your risk for a stroke

Making changes can feel overwhelming at first — but you don’t have to do everything at once. Start small, stay consistent and build from there. Over time, those steps can add up to meaningful protection for your health.