Most people are familiar with at least a few stroke warning signs: drooping face, numb arm, slurred speech. Information on how to stop a stroke from happening is harder to come by.
“There’s no magic pill for avoiding a stroke — but many of the risk factors are similar to those that cause heart disease or heart attacks,” says David Wang, DO, neurologist at HonorHealth Neurology - Bob Bové Neuroscience Institute. Simply stated, what supports your heart also supports your brain.
A stroke of genius: Eight essential habits
Your stroke risk usually builds quietly over time, shaped by everyday factors like activity level and stress. And that’s good news — because it means there’s a lot you can do to protect your brain without completely overhauling your life.
The American Heart Association’s Life’s Essential 8™ focuses on whole‑person habits that can improve overall health. “If you do well on these,” Dr. Wang says, “then the chance of having an event like a stroke is lowered.”
So, what are the eight habits?
- Eating well
- Moving regularly
- Sleeping enough
- Maintaining a healthy weight
- Avoiding tobacco
- Managing three key numbers (blood pressure, blood sugar and cholesterol)
Of all the risk factors tied to these habits, one stands out for how quietly it can do damage.
Your body’s sneaky saboteur
High blood pressure isn’t rare, but it can be easy to miss. “Hypertension is usually a silent killer,” says Dr. Wang. “People are not quite feeling it. Then it causes a heart attack or stroke.”
Over time, elevated blood pressure may damage blood vessels, increasing the risk of clots or bleeding in the brain — often without obvious symptoms. That’s why regular screenings are so critical.
Another often‑overlooked risk factor shows up when you’re doing nothing at all.
Putting risk to bed
Restorative sleep helps regulate blood pressure, support metabolism and reset the body for the day ahead. Poor sleep and conditions like sleep apnea put added strain on your cardiovascular system, increasing long‑term risk.
While you’re resting, your brain is actually doing critical maintenance work. “The brain is like a washing machine,” Dr. Wang explains, “washing the toxins away to rejuvenate brain cells.”
Cutting that cycle short night after night is akin to pulling out your whites mid-rinse. Everything might look fine on the surface, but the effects add up over time.
Think big, start small
Changes in your sleeping and eating habits don’t have to be dramatic to be effective. They just have to be consistent.
Dr. Wang encourages his patients to take small, achievable steps. “I set simple goals,” he says. For example, “maybe I say to lose one or two pounds by the next time you see me, not 10 to 20.”
That kind of incremental progress may feel modest, but these little wins are what makes change stick. By incorporating heart‑healthy habits, regular checkups and realistic goals, you're taking major steps toward lowering your stroke risk — and building a healthier body.