In the U.S., strokes are one of the leading causes of death and a major reason people become disabled. That’s not just a statistic it’s a scary reality. What makes it worse is that many stroke risk factors, like high blood pressure and high cholesterol, are often silent. You don’t feel them until it’s too late.
But here’s the good news: According to the Centers for Disease Control and Prevention (CDC), up to 80% of strokes are preventable through simple lifestyle changes. That’s right things like getting more movement in your day, eating a balanced diet, and keeping tabs on your health can actually save your life.
And who knows this better than the doctors who treat stroke patients every day? We spoke to a few leading stroke experts about the habits they personally avoid to reduce their risk. If these habits are on a doctor’s “no-go” list, they should probably be on yours too.
1. Sitting Around All Day
Dr. Arthur Wang, director of endovascular neurosurgery at Tulane University, says one of the biggest modifiable stroke risks is living a sedentary life. In plain English: too much sitting, not enough moving.
“You don’t need to become a marathon runner,” he explains. “But regular movement even just walking helps keep your blood vessels clear and reduces plaque buildup.”
Aim for at least 30 minutes of moderate activity five days a week. That could mean biking, dancing, walking your dog, gardening whatever gets your body moving counts.
2. Ignoring High Blood Pressure
If there’s one thing stroke doctors take seriously, it’s high blood pressure. Dr. Anthony Kim, a vascular neurologist at the University of California San Francisco, puts it simply: “Blood pressure, blood pressure, blood pressure.”
High blood pressure is the #1 cause of stroke, and it’s known as the “silent killer” for a reason most people don’t feel it until something bad happens. According to Kim, “If we magically eliminated high blood pressure in the U.S., we’d reduce strokes by 60%.”
Don’t wait to feel symptoms get your blood pressure checked regularly, and work with your doctor to keep it in a healthy range.
3. Skipping Regular Check-Ups
Here’s the thing: You won’t always know if something’s wrong inside your body. That’s why Dr. Wang emphasizes the importance of routine screenings.
“People don’t feel high cholesterol. They don’t feel high blood sugar,” he says. “That’s why regular check-ups are crucial to catch those silent risk factors before they lead to something worse.”
Your doctor will check your blood pressure, cholesterol, weight, and even look into family history or genetic risks things you can’t control, but can manage with the right approach.
4. Smoking
It’s no secret that smoking is dangerous, but it’s especially harmful when it comes to stroke risk. Dr. Kim warns that smoking narrows your blood vessels, which can block blood flow to your brain essentially what happens during a stroke.
Both doctors agree: If you smoke, quitting is one of the best things you can do for your brain and heart health.
5. Drinking Too Much Alcohol
You’ve probably heard that alcohol can be bad for your liver or increase cancer risk but it’s also a serious stroke risk factor.
The CDC defines excessive drinking as more than four drinks at a time for women and five for men, or over eight drinks per week for women and 15 for men.
Dr. Kim says the general rule of thumb is no more than one drink per day for women, and two for men. Anything beyond that may raise your risk of stroke and heart disease.
6. Eating an Unhealthy Diet
Your diet plays a massive role in stroke prevention. Too much salt, sugar, and saturated fat can spike your blood pressure and cholesterol two major stroke risks.
Dr. Wang offers a simple guide: “Eat food. Mostly plants. Not too much.” It’s a quote from food writer Michael Pollan, but it sums up the medical advice well.
Build your meals around fruits, veggies, whole grains, and lean protein. And don’t forget to limit processed foods and fast food, which are often packed with hidden sodium and sugar.
7. Ignoring Stroke Symptoms
This might be the most important tip of all. Don’t ignore stroke warning signs, even if they don’t hurt or feel serious. Many people delay treatment and that delay can cost them their life or long-term brain function.
Dr. Kim encourages everyone to remember the FAST acronym, which is used to spot common stroke symptoms:
- F — Facial drooping
- A — Arm weakness
- S — Speech difficulty
- T — Time to call 911
“If someone suddenly has any of those symptoms, don’t wait. Call for help immediately,” Kim says. The faster you get treatment, the better your chance at recovery.
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