The risk of stroke increases with age, and if you’re over the age of 50, it’s wise to take meaningful steps to protect your brain health. The Centers for Disease Control and Prevention estimates that about 80% of strokes are preventable. The habits you adopt now can have a major impact on your stroke risk down the road.
At Advanced Heart & Vascular Associates, Nader Chadda, MD, FACC, FSCAI, specializes in stroke prevention. Beyond keeping your cholesterol in check and not smoking, you can do other things right now to protect your brain and blood vessels and reduce your chances of having a stroke.
Here are five powerful, science-backed ways to lower your stroke risk.
Not getting enough quality shut-eye is a hidden risk factor for stroke. Research shows that consistently sleeping less than 6 hours or regularly getting poor quality sleep can increase your risk.
Sleep apnea, which causes breathing interruptions during sleep, is particularly dangerous because it leads to spikes in blood pressure and reduced oxygen to the brain.
Getting 7 to 8 hours of quality sleep is crucial. Create a consistent bedtime routine, avoid screens before bed, and consider a sleep evaluation if you experience symptoms such as loud snoring, daytime fatigue, or morning headaches. Treating sleep apnea or improving sleep hygiene can significantly lower your risk of cardiovascular events and stroke.
The American Heart Association emphasizes brain health through a measure called the Brain Care Score, which includes factors like physical activity, healthy diet, blood pressure, cholesterol, and glucose control. A higher score means less risk of a stroke.
Simple changes can make a difference:
Researchers at Mass General Brigham found that a lower Brain Care Score raises the risk of stroke by nearly 40%.
Diabetes and prediabetes dramatically increase stroke risk because high blood sugar damages blood vessel walls, accelerates plaque buildup, and thickens the blood, making clots more likely. Even mild elevations in blood sugar can impair circulation to the brain.
Keep blood sugar and A1C within individualized target ranges. Adopting a diet rich in whole grains, lean protein, and fiber while limiting processed carbs helps stabilize blood sugar. Combine this with regular exercise, which not only improves insulin sensitivity but also promotes healthy blood flow to the brain.
Physical activity is a strong protective factor against stroke. Research suggests that regular exercise can slash stroke risk by up to 25%. Exercise improves blood circulation, lowers blood pressure, stabilizes blood sugar, and helps maintain a healthy weight.
The goal is to get at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Add strength training twice weekly to build muscle and support metabolic health. For those with mobility challenges, low-impact activities like yoga or tai chi can still provide significant benefits for balance, flexibility, and cardiovascular function.
Chronic stress triggers hormonal changes that raise blood pressure, increase inflammation, and strain your cardiovascular system. Further, stress can also lead to unhealthy coping habits such as overeating, drinking alcohol, or smoking. Stress and depression are linked to roughly 1 in 6 strokes, according to the World Stroke Organization.
Incorporate stress management into your daily routine. Practices like deep breathing exercises, mindfulness meditation, and gentle physical activity can lower stress hormones and improve heart and brain health. Staying socially connected and engaging in enjoyable hobbies also supports emotional well-being, which plays a key role in prevention.
Stroke prevention starts with small, intentional steps that make a big impact over time. At Advanced Heart & Vascular Associates’ offices in Hudson and Brooksville, Florida, Dr. Nader Chadda and our team provide comprehensive risk assessments and personalized care to help you stay ahead of serious health threats.
If you’re over 50 and want to protect your heart and brain health, call our office today or request an appointment online. We’re your partner in wellness.
