How Can I Lower My Stroke Risk?

A doctor’s advice on decreasing your chances of having a stroke starts with controlling blood pressure and blood sugar By Adam Rosenbluth, M.D.

Adam Rosenbluth, M.D.,

AARP

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Published April 27, 2026

illustration on a blue background shows an older woman sitting in a chair with a concerned expression, looking toward a doctor who is adjusting a large gauge on his desk labeled "Stroke Risk" that ranges from "Low" to "High."

James Yates

My mother had a serious stroke. Is there any way I can reduce my risk?

When a parent has a stroke, it understandably sharpens the awareness of our own risk. Family history matters, but it’s only one part of the picture. There is a great deal you can do to protect your brain and your future health.

A stroke occurs when blood flow to part of the brain is interrupted, depriving brain cells of oxygen and nutrients. Within minutes, those cells can begin to die. The most common type, called an ischemic stroke, happens when a clot blocks an artery that supports the brain. A second type, called a hemorrhagic stroke, occurs when a weakened blood vessel ruptures and bleeds into surrounding brain tissue. There’s also a transient ischemic attack (TIA), often referred to as a “ministroke,” where symptoms resolve quickly but signal the possibility of a more serious event.

A stroke is a major health concern, particularly as we age. Nearly 800,000 people in the United States have one every year, and three-quarters are people over 65. Age is one of the biggest risk factors, but it often works alongside other issues, especially high blood pressure, diabetes, smoking, high cholesterol and heart disease. Having a close family member who has had a stroke increases your risk, but it does not determine your outcome.

What can you do to lower your risk?

The single most powerful step is controlling your blood pressure. High blood pressure is the leading modifiable risk factor for stroke. If untreated, it can double or quadruple your risk. High blood pressure frequently causes no symptoms; that’s why regular monitoring is so important. Aim for a healthy range, often below 120/80 (though personal targets may vary). Reducing sodium, staying active and taking medication if prescribed all make a measurable difference.

Weight and metabolism matter as well. Excess weight increases the likelihood not only of high blood pressure but also of diabetes and high cholesterol, all of which contribute to stroke risk. Even modest weight loss, 10 pounds for instance, can improve health outcomes. Think of it not as a temporary diet but as a sustainable shift: more fruits and vegetables, whole grains and lean proteins, and fewer ultra-processed foods.

Physical activity is another cornerstone. Regular movement improves circulation, lowers blood pressure, helps regulate blood sugar and reduces inflammation. Aim for at least 30 minutes of moderate activity most days; walking briskly, cycling and swimming are all good choices. It’s fine to do shorter sessions throughout the day if that makes it more manageable. (Get started with the AARP Couch-to-Fit Challenge.)

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Alcohol deserves our attention, too. Small amounts, such as one drink per day, may be acceptable for some people, but more than that increases stroke risk sharply. If you drink, please keep it moderate, and avoid binge patterns, which can raise blood pressure and strain the heart.

Heart rhythms are often overlooked, but atrial fibrillation, or an irregular heartbeat, increases stroke risk about fivefold because it allows clots to form in the heart and travel to the brain. If you notice palpitations, fatigue or shortness of breath, it’s worth getting evaluated. Treatment, including medications that thin the blood, can significantly reduce stroke risk.

Blood sugar control is equally important. Diabetes damages blood vessels over time, making clot formation more likely. Careful monitoring, diet, exercise and medications, when needed, all play a role in protecting your heart and your brain.

And if you smoke, quitting remains one of the most impactful decisions you can make. Smoking thickens the blood, damages blood vessel walls and accelerates plaque buildup in arteries, each of which promotes stroke. Many people need more than one attempt to quit, but each effort moves you closer to success.

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Finally, know the warning signs. Stroke symptoms often appear suddenly: weakness on one side of the body, trouble speaking or understanding speech, vision changes, dizziness or a severe headache. The acronym “FAST” — for face drooping, arm weakness, speech difficulty, time to call 911 — can save precious minutes. Acting quickly may limit brain injury and improve chances of recovery.

Although a family history increases your stroke risk by 30 percent, now you know that prevention is within your control. The choices you make carry real power. Remember: Genes do not have to determine your destiny.

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