Cheating Death: Proven Ways to Prevent a Stroke Naturally

Stroke is a major cause of death and disability, affecting more than twelve million people each year, mostly in countries with low or middle incomes.

Managing blood pressure and living a healthy lifestyle are two examples of evidence-based prevention strategies that have been shown to lower the risk of stroke. In this article, we review the best clinical evidence on stroke prevention.

To learn more about how to avoid strokes, keep reading this article.

What is a stroke?

When the brain's blood supply is suddenly cut off, it stops oxygen and nutrients from getting to the brain cells. This is what happens during a stroke. These cells start to die within minutes, which is why a stroke is a medical emergency.

Two main kinds of strokes are:

1. Ischemic stroke (most cases): This happens when a blood vessel gets blocked, usually by a blood clot or fatty buildup (atherosclerosis).
2. Hemorrhagic stroke: This happens when a blood vessel breaks, causing bleeding in the brain.

Stroke and High Blood Pressure

The most common cause of stroke around the world is high blood pressure. The SPRINT trial found that strict control of systolic blood pressure (target <120 mmHg) cut down on cardiovascular events, like stroke, by a lot compared to standard control (<140 mmHg) (1). 

Subsequent analyses validated that rigorous blood pressure management reduces stroke incidence without elevating serious adverse events when meticulously monitored (2). It is especially important to check blood pressure at home regularly, cut back on salt, and take regular antihypertensive medication when necessary.

Digital tools like blood pressure apps and wearable heart monitors are becoming more important in prevention by helping users keep track of important risk factors every day.

Keep an eye out for details on wearable heart monitors in the upcoming text:

1. Choosing the best heart rate tracker: which one suits your needs?

Lower Cholesterol and Support Artery Health

Atherosclerosis, which is when cholesterol and plaque build up in the arteries, is linked to the risk of stroke. Health professionals usually advise people with elevated levels of LDL cholesterol, also known as "bad" cholesterol, to update their lifestyles before taking medication.

Sometimes, making minor changes to your daily habits can have a significant impact on your heart and brain health, as well as lowering your LDL. Studies show that simply changing to healthier habits can lower the risk of stroke, even without taking any medicine.

The stroke prevention guidelines (2024) list five important habits that can help. We list them above:

1. Stop smoking: Quitting cigarettes lowers your risk right away.
2. Stay active: by getting at least 150 minutes of moderate exercise each week.
3. Eat well: by following a Mediterranean or DASH-style diet.
4. Keep your weight in check: Being overweight can double your risk of having a stroke.
5. Cut back on alcohol and learn how to deal with stress: both things can raise blood pressure and hurt your vascular health.

Check out our previous article about the benefits of losing weight and giving up alcohol.

1. How can someone in their middle age lose weight?
2. How does obesity influence longevity?
3. Does Alcohol Make You Age Faster?

Emphasizing number 1, diet is crucial, as strong clinical evidence indicates that healthy eating habits can reduce the risk of stroke. The Mediterranean, DASH, and hybrid diets are very promising for both the heart and the brain. Eating a lot of vegetables, fruits, whole grains, fish, and healthy fats can help keep your arteries clear and your brain sharp (4,5).

Read our previous articles to learn more about how your diet can make you healthier overall:

1. What is an optimal longevity diet?
2. The Protein Debate - Do we need more proteins in old age or not?
3. The impact of omega-3 fatty acids on brain aging
4. Anti-inflammatory Foods: The Secret to Longevity and a Healthier Life

Can Supplements Prevent Stroke?

Researchers have examined the impact of supplements such as vitamins A, C, D, and E, folic acid, and minerals on homocysteine levels; however, significant studies indicate that the benefits are not consistently evident (6).

The best ways to stop strokes are to keep blood pressure under control, take medicine when needed, manage lipids, and change your lifestyle (3).

Therapy cannot be substituted for supplements, as evidence does not support such an approach. They might help as part of a healthy diet, but they do not seem to stop strokes very well.

Before adding any supplement to your diet, you should always talk to your doctor.

How to Prevent Stroke

Most strokes are not sudden events. They happen when unhealthy habits last for a long time and hurt the heart, blood vessels, and brain. The good news is that regular medical checkups and changes to your lifestyle can stop up to 80% of strokes (3).

Controlling blood pressure is the best way to protect yourself. High blood pressure quietly hurts arteries and is the biggest risk factor for strokes. Clinical studies, like the SPRINT trial, showed that keeping systolic blood pressure below 120 mmHg can lower the risk of cardiovascular events, such as stroke.

Eliminating unhealthy habits such as smoking is essential. Tobacco speeds up atherosclerosis, makes the blood thicker, and doubles the chance of having an ischemic stroke. You should also limit how much alcohol you drink because drinking too much can raise your blood pressure and make you more likely to have either an ischemic or hemorrhagic stroke.

Exercise makes the heart and blood vessels stronger and helps blood flow to the brain. You can cut your risk of having a stroke by almost half by doing moderate exercise, like walking or swimming, for 30 minutes most days of the week.

A Mediterranean or DASH-style diet full of fruits, vegetables, whole grains, fish, olive oil, and nuts is good for your blood vessels and helps keep your cholesterol and blood sugar levels in check.

These benefits come from the combination of healthy unsaturated fats, high dietary fiber, antioxidant-rich plant foods, and the lower intake of refined carbohydrates, factors that together improve lipid profile, support endothelial function, reduce inflammation, and promote more stable blood pressure and glucose control (7,8,9,10).

These simple but powerful habits can change your long-term health. Every healthy meal, every walk, and every day without smoking adds protection to your brain, which will help you stay sharp, active, and free of strokes for years to come.

Conclusion

Preventing a stroke is not a matter of luck; it is driven by science-based action. From blood pressure control to better life habits, every step has measurable benefits supported by decades of clinical research. Supplements can complement a healthy diet but should never replace proven medical and lifestyle interventions.

In conclusion, checking your blood pressure, exercising more, eating better, and following your doctor's advice are all minor changes that could mean the difference between life and death. The brain cannot grow back like other organs. It is important to protect it early.

Start as soon as possible, good habits will have an influence on your longevity journey!

Literature sources:

1. SPRINT Research Group; Wright JT Jr, Williamson JD, Whelton PK, Snyder JK, Sink KM, Rocco MV, Reboussin DM, Rahman M, Oparil S, Lewis CE, Kimmel PL, Johnson KC, Goff DC Jr, Fine LJ, Cutler JA, Cushman WC, Cheung AK, Ambrosius WT. A Randomized Trial of Intensive versus Standard Blood-Pressure Control. N Engl J Med. 2015 Nov 26;373(22):2103-16. doi: 10.1056/NEJMoa1511939.
2. SPRINT Research Group; Lewis CE, Fine LJ, Beddhu S, Cheung AK, Cushman WC, Cutler JA, Evans GW, Johnson KC, Kitzman DW, Oparil S, Rahman M, Reboussin DM, Rocco MV, Sink KM, Snyder JK, Whelton PK, Williamson JD, Wright JT Jr, Ambrosius WT. Final Report of a Trial of Intensive versus Standard Blood-Pressure Control. N Engl J Med. 2021 May 20;384(20):1921-1930. doi: 10.1056/NEJMoa1901281. 
3. Bushnell C, Kernan WN, Sharrief AZ, Chaturvedi S, Cole JW, Cornwell WK 3rd, Cosby-Gaither C, Doyle S, Goldstein LB, Lennon O, Levine DA, Love M, Miller E, Nguyen-Huynh M, Rasmussen-Winkler J, Rexrode KM, Rosendale N, Sarma S, Shimbo D, Simpkins AN, Spatz ES, Sun LR, Tangpricha V, Turnage D, Velazquez G, Whelton PK. 2024 Guideline for the Primary Prevention of Stroke: A Guideline From the American Heart Association/American Stroke Association. Stroke. 2024 Dec;55(12):e344-e424. doi: 10.1161/STR.0000000000000475. 
4. Lakkur S, Judd SE. Diet and Stroke: Recent Evidence Supporting a Mediterranean-Style Diet and Food in the Primary Prevention of Stroke. Stroke. 2015 Jul;46(7):2007-11. doi: 10.1161/STROKEAHA.114.006306.
5. Larsson SC, Wallin A, Wolk A. Dietary Approaches to Stop Hypertension Diet and Incidence of Stroke: Results From 2 Prospective Cohorts. Stroke. 2016 Apr;47(4):986-90. doi: 10.1161/STROKEAHA.116.012675.
6. O'Connor EA, Evans CV, Ivlev I, Rushkin MC, Thomas RG, Martin A, Lin JS. Vitamin and Mineral Supplements for the Primary Prevention of Cardiovascular Disease and Cancer: Updated Evidence Report and Systematic Review for the US Preventive Services Task Force. JAMA. 2022 Jun 21;327(23):2334-2347. doi: 10.1001/jama.2021.15650.
7. Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, Gómez-Gracia E, et al.; PREDIMED Study Investigators. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018 Jun 13;378(25):e34. doi: 10.1056/NEJMoa1800389.
8. Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S, Vatten LJ, Riboli E, Norat T. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016 Jun 14;353:i2716. doi: 10.1136/bmj.i2716.
9. Fan J, Song Y, Wang Y, Hui R, Zhang W. Dietary glycemic index, glycemic load, and risk of coronary heart disease, stroke, and stroke mortality: a systematic review with meta-analysis. PLoS One. 2012;7(12):e52182. doi: 10.1371/journal.pone.0052182. 
10. Jenkins DJA, Dehghan M, Mente A, Bangdiwala SI, Rangarajan S, Srichaikul K, Mohan V, Avezum A, Díaz R, Rosengren A, Lanas F, Lopez-Jaramillo P, Li W, Oguz A, Khatib R, Poirier P, Mohammadifard N, Pepe A, Alhabib KF, Chifamba J, Yusufali AH, Iqbal R, Yeates K, Yusoff K, Ismail N, Teo K, Swaminathan S, Liu X, Zatońska K, Yusuf R, Yusuf S; PURE Study Investigators. Glycemic Index, Glycemic Load, and Cardiovascular Disease and Mortality. N Engl J Med. 2021 Apr 8;384(14):1312-1322. doi: 10.1056/NEJMoa2007123.