Prevention of Stroke: 9 Actionable Tips for a Healthy Lifestyle

During a stroke, blood flow to a section of the brain via an artery is cut off, and brain cells die from the resulting lack of oxygen or nutrients. In Australia, stroke is consistently one of the top three causes of illness, injury and death.

In 2023, one stroke occurred every 11 minutes in Australia, equating to 45,785 stroke events that year. Stroke incidence is projected to rise to around 72,000 events per year by 2050. Perhaps the most important stat of all is that up to 80% of strokes can be prevented when key risk factors are addressed.

In this blog, you'll learn nine actionable tips to decrease your risk of stroke, and how the Everlab program can help you monitor key markers over time.

‍

‍

How Stroke Occurs

There are two main types of stroke, and both result in disruption of blood supply to the brain.

Ischaemic stroke

This is the most common type of stroke. It occurs when a clot forms within a brain artery, or when a clot travels from another part of the body (for example, the heart) and lodges in the brain's blood vessels (thromboembolism).

These blood clots don’t just happen out of nowhere. Many people who develop ischaemic stroke have conditions such as atrial fibrillation or coronary artery disease that predispose them to clotting.

Haemorrhagic stroke

This type occurs when a blood vessel in the brain bursts. Usually, this happens due to gradual weakening of the arterial wall. High blood pressure is the number one risk factor for haemorrhagic stroke, as consistent pressure makes it more likely that a vessel will break.

When blood flow stops or a vessel breaks, brain cells can no longer receive the oxygen or nutrients they need to survive. Cell death occurs rapidly, especially in crucial areas of the brain, which is why stroke is a life-threatening emergency.

Stroke Risk Factors

Stroke risk factors are grouped into two categories: modifiable and non-modifiable.

Non-modifiable risk factors

These are beyond your control. They include:

• Age: The risk of stroke increases with age.
• Family history: If close family members have suffered strokes or cardiovascular disease, your risk may be higher.
• History of stroke or TIA: Having experienced one before increases your risk of another. A transient ischaemic attack is a “mini-stroke” because it mimics stroke symptoms, but they resolve quickly.
• Sex and geography: Men are generally more likely to have a stroke than women, and people living in regional Australia are at higher risk than those in metropolitan areas.

Modifiable risk factors

These are within your control:

• High blood pressure (hypertension): The strongest overall risk factor, especially for haemorrhagic stroke.
• High cholesterol: Fat build-up in artery walls limits blood flow, narrows the artery and can form a clot.
• High blood sugar or diabetes: Elevated glucose levels damage blood vessel structure.
• Smoking: Damages blood vessel linings and promotes clotting.
• Unhealthy body weight: Increases the risk of hypertension, insulin resistance, and other conditions linked to stroke.
• Poor diet: High saturated and trans fats, excess salt, and ultra-processed foods compromise vascular health.
• Physical inactivity: Sedentary living worsens blood pressure control, weight gain and metabolic health.
• Excess alcohol or illicit drug use: Both can raise blood pressure and damage blood vessels.

Signs and Symptoms of Stroke

• Loss of facial symmetry or sudden facial droop
• Sudden weakness or numbness in one arm or leg
• Inability to speak or slurred speech
• Sudden vision loss or inability to see
• Unexplained headache (more common in haemorrhagic stroke)
• Loss of coordination or dizziness

If you notice these symptoms, call emergency services immediately.

9 Tips to Prevent Stroke

1. Keep your blood pressure in check

High blood pressure is the most critical target for stroke prevention. Keeping it under control reduces the risk of both haemorrhagic and ischaemic stroke. Many adults aim for blood pressure under 140/90 mmHg, and closer to 120/80 mmHg is often considered optimal if your doctor agrees.

Try these to support healthy blood pressure:

• Limit salt intake: Aim for less than 2,000 mg of sodium daily (about 5 g of salt or one teaspoon).
• Eat healthy foods: Focus on whole fruits, vegetables, legumes, and whole grains.
• Exercise: Aim for at least 30 minutes of brisk walking five times per week.
• Sleep: Aim for seven or more hours each night.

2. Maintain a healthy body weight

Excess body fat, particularly around the waist, increases the risk of metabolic syndrome, a cluster of conditions including high blood pressure, high cholesterol and high blood sugar. Losing as little as 5 to 10 per cent of body weight can reduce cardiovascular and metabolic risk.

Try these for a healthier body weight:

• Eat well: Choose whole grains, fruit, vegetables, legumes and lean protein, and limit red and processed meats and sugary drinks.
• Monitor your numbers: Track BMI or body composition to get a clearer picture of fat distribution.
• Move more: Every bit of movement helps.

3. Quit smoking

Cigarette smoking accelerates artery damage, promotes clot formation, and increases stroke risk. The good news is that stopping smoking starts reducing risk quickly.

How to quit:

• Seek help: Use counselling services, nicotine replacement, or Quitline calls and texts.
• Limit exposure: Avoid second-hand smoke.
• Replace habits: Build new routines for cravings, such as a walk, deep breathing, or a quick stretch.

4. Eat a heart- and brain-healthy diet

What you eat directly impacts arterial health and stroke risk. A balanced diet that is low in saturated and trans fats supports healthier blood vessels and helps lower inflammation.

These tips should help:

• Whole foods first: Make fruits, vegetables, legumes, lean proteins and whole grains the bulk of your meals.
• Lower harmful fats: Minimise saturated fats (butter, fatty red meat) and avoid trans fats (fried foods, doughnuts).
• Increase fibre intake: Fibre helps lower cholesterol and improve blood sugar control.

5. Manage blood sugar levels

Elevated blood sugar damages blood vessels and increases stroke risk.

How to manage blood sugar:

• Keep meals steady: Limit refined carbohydrates and choose fibre-rich foods.
• Exercise regularly: Movement improves insulin sensitivity.
• Get checked: Know your fasting blood glucose, HbA1c, and fasting insulin where clinically appropriate.

6. Keep cholesterol levels in a healthy range

High LDL cholesterol can cause plaque build-up in arteries, narrowing them over time and increasing clot risk.

Here’s what to do:

• Eat cholesterol-friendly foods: Oats, nuts, legumes, and oily fish a few times per week.
• Limit saturated and trans fats: These are found in fried foods, pastries, and many processed snacks.
• Track your lipid profile: Total cholesterol, LDL, HDL and triglycerides are key numbers.

7. Stay physically active

Physically active people have better circulation, more stable blood pressure and blood sugar, and stronger vascular health.

How active should you be?

• Aim for 150+ minutes per week of moderate activity such as brisk walking or cycling.
• Add strength training twice per week for functional fitness and metabolic health.
• Break up sitting time by standing or walking regularly through the day.

8. Limit alcohol and avoid illicit drug use

High alcohol intake and illicit drugs raise your risk of stroke.

Here’s what you can do:

• Limit alcohol: The NHMRC advises no more than 10 standard drinks per week and no more than four on any one day.
• Avoid illicit drugs: Many increase blood pressure and damage blood vessels.

9. Know your numbers

Awareness helps prevention. Knowing your numbers gives you vital warning signs early.

Pay attention to:

• Blood pressure: Systolic and diastolic patterns over time.
• Blood sugar: Fasting glucose, HbA1c, fasting insulin, and estimated average glucose.
• Cholesterol: Total cholesterol, LDL, HDL and triglycerides.
• Body composition: BMI and, if appropriate, body composition measures over time.

The Everlab program includes these biomarkers as part of a year-long plan that starts with testing over 100 markers. Results are doctor-reviewed and used to build a personalised optimisation plan focused on modifiable risk factors. These tests don’t diagnose stroke risk on their own, but they can help you and your doctor track changes early and tailor prevention strategies.

‍

‍

The Bottom Line

Strokes are not inevitable. Many risk factors can be modified through sustained, evidence-based lifestyle changes. By focusing on blood pressure, weight, smoking, diet, activity, and regular medical monitoring, you are taking concrete steps to reduce your risk over the long term.

Sources:

1. What Is A Stroke, Stroke Foundation Australia.
2. Stroke, Australian Government.

‍