One person has a stroke every five minutes in the UK – that’s 90,000 people a year. It’s one of the leading causes of death in this country, but the good news is that up to 90% of strokes are preventable. If you're looking for expert-backed ways to reduce your risk, read on.
Understanding stroke and its warning signs
A stroke happens when the blood supply to part of the brain is cut off, causing brain cells to die. Juliet Bouverie, CEO of the Stroke Association, explains: ‘The brain damage can fundamentally change how the body works as well as how the person thinks and feels.’
Recognizing Stroke Symptoms: FAST
The acronym FAST helps identify stroke warning signs:
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Face – Sudden drooping or numbness
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Arms – Weakness or numbness
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Speech – Slurred or confused speech
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Time – Call 999 immediately if you notice these symptoms
Other signs include blurred vision, sudden memory loss, confusion, and severe headaches.
How to prevent a stroke: Expert-backed strategies
1. Monitor and Manage Your Blood Pressure
High blood pressure is the number one cause of strokes.
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Maintain a blood pressure reading between 90/60 mmHg and 120/80 mmHg
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Get regular check-ups—every five years for most adults, annually if over 75
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Reduce salt intake, stay active, and manage stress
2. Improve Your Diet with Stroke-Fighting Foods
Adding an extra portion of fruit and vegetables daily can lower stroke risk by 10%.
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Eat more plants: Leafy greens, broccoli, berries, whole grains, nuts, and seeds
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Reduce: Processed foods high in salt, sugar, and unhealthy fats
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Switch your salt: Use low-sodium alternatives like LoSalt to maintain blood pressure
3. Stay Active and Move More
Regular exercise lowers stroke risk by 25% by reducing blood pressure and cholesterol.
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Aim for: At least 150 minutes of moderate exercise per week
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Find what you enjoy: Walking, dancing, cycling, swimming
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Set realistic goals: Even short walks help—celebrate your progress
4. Prioritize Oral Health: Floss for Stroke Prevention
A 25-year study suggests that flossing at least once a week may reduce stroke risk.
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Poor gum health may contribute to artery hardening
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Floss daily and visit your dentist regularly
5. Eat More Oily Fish for Heart and Brain Health
High cholesterol increases stroke risk. Combat it by eating:
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Oily fish: Salmon, mackerel, sardines
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High-fiber foods: Oats, beans, peas, and nuts
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Soya-based products: Tofu, edamame beans, soya milk
6. Consider Migraine Management
People with migraine with aura may have a slightly higher stroke risk. Some medications, like propranolol, may help. Consult your GP if migraines affect you.
7. Manage Your Blood Sugar Levels
Diabetes increases stroke risk. Over 1.3 million people in the UK have undiagnosed type 2 diabetes.
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Get regular check-ups for blood sugar, blood pressure, and cholesterol
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Reduce sugar intake, exercise regularly, and maintain a healthy weight
Final Thoughts
Stroke prevention starts with simple, sustainable lifestyle changes. Monitor your health, stay active, eat well, and seek medical advice when needed. For more expert guidance, visit Stroke Association.
Stay proactive—your future self will thank you!
Annabelle Lee is a Lifestyle Editor at Bauer Media. She specialises in health, wellness and lifestyle celebrity content. She studied Journalism at The University of Sheffield and started her magazine career at Cosmopolitan in 2010. She has since worked across a wide range of women’s interest magazines and remains passionate about writing and long form features. Her favourite part of the job is that she gets to constantly learn new things, interview fascinating experts and share their advice with readers.