You may have heard about or know someone who experienced a stroke and maybe even recovered from it. But what is a stroke, and why should it be on your radar? 

Stroke is the fifth leading cause of death in the U.S. A stroke occurs when the blood supply to the brain is blocked or when sudden bleeding occurs within the brain. Both of these types of stroke—known respectively as ischemic and hemorrhagic stroke—deprive brain cells of oxygen. This may lead to brain damage, disability or even death. 

While it’s easy to assume that strokes only happen to older people, that’s not always the case. In fact, Paul Lleva, M.D., FAAN, director of stroke services at White Plains Hospital, says that his hospital is seeing more patients under 50 years old experience a stroke. 

As sobering as this information is, stroke can often be prevented through diet and lifestyle changes, says Michelle Routhenstein, M.S., RD, CDCES, a registered dietitian specializing in cardiology and the founder of Entirely Nourished. So, we asked doctors and dietitians what you can do to reduce your risk of stroke. Here are their seven top tips.

Stay Physically Active

High blood pressure is a major risk factor for stroke. Staying active keeps your blood pressure in a healthy range and promotes blood vessel health, says Srihari S. Naidu, M.D., FACC, FAHA, a professor of medicine at New York Medical College. A good goal, according to the Physical Activity Guidelines for Americans, is at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week.  But that doesn’t mean you have to sweat it out for hours in the gym. Moving even a little bit every day helps, says Edo Paz, M.D., senior vice president of medical affairs at Hello Heart. “Take the stairs, park farther away from the office and go for 10-minute walks to stay active,” he says.

Reduce Sodium

Sodium increases stroke risk by raising blood pressure. Trouble is, almost all of us consume too much of it. Most of the sodium we eat comes from packaged foods we buy in the store and food we eat at—or take out from—restaurants. When eating (or ordering) out, be on the lookout for words like pickled, blackened, smoked or in a broth or tomato base, which can all indicate that a food is high in sodium. 

Since packaged foods can be a huge source of sodium, one of the best things you can do to reduce your sodium intake is cooking more at home. For instance, “a simple emulsion of oil and vinegar is a delicious, no-sodium and low-fat alternative to commercially sold salad dressings,” says Alexa Marks, RD, CDN, lead dietitian at Gaylord Specialty Healthcare. Marks is also a big fan of natural spices like paprika, cinnamon and turmeric, which are packed with flavor and provide all kinds of health benefits. Sodium-free flavorings such as garlic and onion powders and low-sodium salt substitutes are also healthy ways to add a punch to your meal. 

Avoid Smoking

“Tobacco damages blood vessels and makes them more likely to develop cholesterol plaques and blockages, which can decrease blood flow to the brain,” says Naidu. However, quitting isn’t easy. If you smoke, speak to your health care provider, who can help you find treatments, strategies and support to help you quit.

Eat Plenty of Fiber

Research has found that people who eat more fiber have a lower risk of stroke. That’s because fiber protects against multiple conditions linked to stroke, such as high blood pressure and cholesterol and impaired insulin sensitivity. You can get fiber from fruits, vegetables, whole grains, beans and lentils. One quick, easy way to make sure you’re getting the 28 to 34 grams you need each day is to make half your plate fruits and vegetables. Then, fill one of the other remaining quarters with whole grains. 

Eat Fatty Fish Twice Weekly

The long-chain omega-3 fats DHA and EPA do lots of good things for cardiovascular health, including protecting against stroke. They’re so powerful that one analysis of 29 studies found that people with the highest EPA intakes were 17% less likely to experience a stroke. Likewise, those with the greatest DHA consumption were 12% less prone to stroke.  

Even though all fish are good for you, only a handful supply meaningful amounts of EPA and DHA. Those are salmon, mackerel, anchovies, sardines and herring. Eating two weekly servings of these fatty fish can help you rack up a fair amount of DHA and EPA. However, research suggests this may not be enough, as most of us have low omega-3 levels to begin with. If you haven’t been eating at least two servings of fatty fish per week, a mix of fatty fish plus omega-3 supplements can bring your levels up. So, speak to your doctor to find the best omega-3 strategy for your unique health needs. 

Go Easy on the Alcohol

For many of us, a glass of wine or a cocktail is one of life’s simple pleasures. While you don’t have to give up your drink, moderation is the name of the game when it comes to stroke prevention (that’s a maximum of one drink a day for women, two for men). Why? Alcohol consumption can contribute to sleep apnea, increasing the likelihood of atrial fibrillation. This irregular heart rhythm can cause blood to pool, form clots and travel to the brain, where they may block blood flow and cause a stroke., ,  

Manage Stress

Day-to-day life can bring positive and challenging experiences, and both types of experiences can lead to stress. However, when stress becomes chronic, it can force the heart to work harder. This, in turn, may raise blood pressure, blood sugar and fats in the blood, all of which are risk factors for stroke.

Finding ways to cope with stress, whether that’s practicing meditation, doing some deep-breathing exercises, taking a yoga class or picking up a hobby you enjoy, may help ease chronic stress. Connecting with a therapist may also help you identify the root causes of your stress and help you develop coping strategies. A win for your body and your mind!

The Bottom Line

A stroke can be a life-changing event. However, there are expert-backed strategies that can help prevent a stroke. The best habits to protect against stroke are staying physically active, reducing sodium, not smoking, consuming plenty of fiber, eating fatty fish at least twice weekly, drinking alcohol in moderation and managing stress. If that sounds like a long list, remember that the best approach for stroke prevention is one that is tailored to your personal needs and takes your cultural preferences, lifestyle and health needs into account. So, think of these tips as a starting point. If you could use additional guidance, speak with your health care provider, who can help you get started on the path to preventing a stroke and improving your cardiovascular health overall.