We Can Reduce Our Risk of Stroke: Here’s How!
Dr. Bobby Dubois
OCT 2025
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When we talk about life-threatening health risks, heart disease often dominates the headlines—and with good reason. But there’s another serious condition that quietly causes just as much damage: stroke. In fact, nearly 800,000 people in the U.S. experience a stroke each year, and about half are left with lasting disability (CDC). Unlike many heart attacks, strokes often leave a wake of long-term speech problems, weakness, or cognitive issues that reshape daily life.
So why aren’t we talking more about stroke prevention? It turns out there’s a lot we can do—and much of it overlaps with steps you’re likely already taking for your heart. Listen to my latest podcast episode on this topic. Or YouTube.
What Exactly Is a Stroke—and Why Should You Care?
A stroke happens when blood flow to a part of the brain is suddenly interrupted. This could be due to a blocked artery (an ischemic stroke) or a ruptured blood vessel (a hemorrhagic stroke). The effects are immediate and often dramatic: weakness in one arm or leg, slurred speech, confusion, or even loss of consciousness. While ischemic strokes account for nearly 90% of all cases in the U.S., hemorrhagic strokes—though less common—are often more severe and can be fatal.
Strokes tend to occur in people over age 65, but they are not exclusive to older adults. And, risk factors begin much earlier. While stroke is the fourth leading cause of death in the U.S., it’s also the leading cause of serious long-term disability in adults (PubMed).
So—Can We Actually Lower Our Risk?
Yes, and the data are compelling. A global study published in The Lancet identified ten modifiable risk factors responsible for over 90% of the population-attributable risk (PAR) of stroke (INTERSTROKE Study). Let’s focus on the most actionable ones:
1. Get Your Blood Pressure Under Control
High blood pressure—often defined as over 140/90 mmHg—is the number one risk factor for stroke. It contributes to about 50% of all cases. The good news? Lowering systolic pressure to under 130 mmHg, when tolerated, has been shown to significantly reduce the risk of both fatal and non-fatal strokes (SPRINT Trial).
Action Step: Know your numbers. Have your blood pressure checked regularly, and if it’s high, talk with your physician about lifestyle changes and medications that may be right for you.
Strong Heart, Steady Flow
Consistent jogging strengthens arteries and prevents blood clots.
2. Move Your Body—Even if the Data Aren’t Perfect
Physical activity was linked to a 36% reduction in population-level stroke risk in a meta-analysis of 15 studies, totaling over 750,000 participants (BMJ). But here’s where it gets nuanced: most of these studies are observational. That means they can’t definitively prove that exercise causes the reduced risk. Even so, we know movement benefits everything from blood vessel health to insulin sensitivity to mood regulation.
Action Step: Aim for at least 150–300 minutes of moderate activity per week. Walking, cycling, swimming—whatever gets you moving. Listen to episode #2 on exercise.
3. Watch Your Cholesterol and ApoB Levels
Strokes caused by atherosclerosis—plaque buildup in the arteries leading to the brain—respond well to interventions that lower cholesterol. Elevated LDL and ApoB levels are both associated with increased stroke risk, especially ischemic stroke. While lipid-lowering therapy isn’t as relevant for strokes caused by clots from the heart, for those with early artery disease, it makes a significant difference.
Action Step: If you haven’t checked your cholesterol and ApoB, now’s the time. Discuss your lipid profile with your doctor and weigh the options, from diet to statins if needed.
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4. Reassess Your Diet and Waistline
Excess body weight, particularly around the waist, raises the risk of high blood pressure, diabetes, and stroke. Likewise, poor dietary habits—like low fruit and veggie intake or excessive processed foods—don’t do your brain any favors. The PREDIMED study found that a Mediterranean diet rich in olive oil or nuts significantly lowered stroke risk compared to a low-fat diet (NEJM).
5. Don’t Overlook Loneliness
Surprisingly, social isolation may be a serious stroke risk. A recent Lancet study following 12,000 adults over 50 found that those who felt persistently lonely were 50% more likely to have a stroke over the next several years (Lancet eClinicalMedicine). Researchers believe it may influence health behaviors, stress levels, and inflammation.
Action Step: Prioritize connection. Whether it’s phone calls, meetups, or joining a group that aligns with your values, your brain—and heart—may thank you.
Screening, Symptoms, and When to Act Fast
When it comes to identifying stroke risk, a coronary artery calcium scan may offer more insight than carotid artery screening for most people. Screening for brain aneurysms is generally not recommended unless you have two or more close relatives with a history of aneurysms or hemorrhagic stroke.
But what matters most is knowing the signs—and acting fast. Sudden weakness, numbness on one side of the body, confusion, difficulty speaking, or a severe headache can all be symptoms of stroke. Immediate medical attention can be life-saving. Clot-busting drugs and interventional procedures work best within the first four hours of symptom onset.
Rethinking Old Prevention Myths
Routine aspirin isn’t advised for most healthy adults.
A Word About Supplements (and Aspirin)
Despite popular belief, fish oil supplements haven’t demonstrated a clear benefit in preventing stroke or heart disease in large-scale randomized trials. Aspirin, once widely used for prevention, is no longer recommended for most people without a prior event, due to increased risk of bleeding, including hemorrhagic stroke.
The Bottom Line: Prevention Is Real—And It’s in Your Hands
Stroke risk isn’t random. With the right information and a commitment to change, it’s possible to dramatically reduce your risk. If you’re already focused on preventing heart disease, you’re more than halfway there. The same principles apply: lower your blood pressure, move more, eat better, reduce stress, and stay connected to others.
You have the power to take control of your brain health—one small choice at a time. And remember, it’s not about perfection. It’s about progress.
To learn more on this topic, listen to my recent episode of Live Long and Well With Dr Bobby or visit me at: www.DrBobbyLiveLongandWell.com
Disclaimer:
Contributor content reflects the personal views and experiences of the author and does not necessarily represent the views of Biohack Yourself Media LLC, Lolli Brands Entertainment LLC, or any of their affiliates. Content is provided for editorial, educational, and entertainment purposes only. It is not medical or dental advice. Always consult qualified professionals before making health decisions. By reading, you agree to hold us harmless for reliance on this material. See full disclaimers at www.biohackyourself.com/termsanddisclaimers
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