The main stroke risk factors
High blood pressure is the leading risk. Diabetes, high cholesterol, atrial fibrillation, smoking, obesity and too little activity also matter.
Eating to protect the brain
A low-salt diet rich in potassium from vegetables, fruit, legumes and whole grains helps control blood pressure. Healthy fats from nuts, seeds and fish support blood vessels.
Lifestyle changes that work
Regular walking, healthy weight, limited alcohol, quitting tobacco and good sleep all lower stroke risk.
Act FAST
Face drooping, Arm weakness, Speech difficulty — Time to call emergency services. Fast treatment saves brain tissue.
Types of stroke
An ischaemic stroke happens when a clot blocks blood flow to the brain — the most common type. A haemorrhagic stroke happens when a blood vessel in the brain bursts.
Major risk factors
Most strokes are linked to factors that can be managed.
- High blood pressure — the biggest single risk
- Diabetes and high blood sugar
- High cholesterol
- Smoking and tobacco
- Inactivity and excess weight
- Heart conditions such as atrial fibrillation
- Diets high in salt and processed food
How nutrition supports stroke prevention
Plenty of vegetables and fruit, whole grains, pulses, nuts and less salt help lower blood pressure and cholesterol — the two biggest drivers of stroke.
Recognise a stroke fast
Remember BE FAST: Balance loss, Eyes (vision change), Face drooping, Arm weakness, Speech difficulty — Time to call emergency services.
Frequently asked questions
Can diet really reduce stroke risk?
Yes. Lowering salt and eating more vegetables and whole foods helps control blood pressure, the biggest stroke risk factor.
Is stroke preventable?
Many strokes are linked to risk factors you can change, such as blood pressure, diabetes, smoking and inactivity.
Can diet lower stroke risk?
Yes. A diet low in salt and rich in vegetables, fruit and whole grains helps control blood pressure, sugar and cholesterol.
Written by Dr. Jai Vora. This article is for education only. Speak with your doctor before changing medication, diet or treatment.