Stroke is one of the leading causes of death worldwide. It occurs when there is a disruption of blood flow to the brain. Fortunately, there are several things you can do to reduce your risk of having a stroke.

Here are 30 habits you can adopt to prevent stroke:.

1. Exercise Regularly

Regular exercise has been shown to reduce the risk of stroke by up to 50%. Exercise helps to improve blood flow, strengthen the heart, and lower blood pressure.

Aim for at least 30 minutes of moderate-intensity exercise every day, such as brisk walking, cycling, or swimming.

2. Maintain a Healthy Weight

Being overweight or obese increases your risk of high blood pressure, high cholesterol, and diabetes, which are all risk factors for stroke. Maintaining a healthy weight can reduce your risk of stroke by up to 27%.

Eat a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats.

3. Limit Alcohol Consumption

Heavy drinking is a major risk factor for stroke. Drinking too much alcohol can raise blood pressure and increase the risk of heart disease, both of which are linked to stroke. If you choose to drink alcohol, do so in moderation.

Men should have no more than two drinks per day, and women should have no more than one drink per day.

4. Quit Smoking

Smoking is a major risk factor for stroke. It damages blood vessels and makes blood more likely to clot, increasing the risk of stroke. Quitting smoking can significantly reduce your risk of stroke. Ask your doctor for advice on how to quit.

5. Control Your Blood Pressure

High blood pressure is the most important risk factor for stroke. It damages blood vessels and can cause them to rupture or become blocked, leading to a stroke. If you have high blood pressure, work with your doctor to lower it.

This may involve medication, lifestyle changes, or both.

6. Manage Your Diabetes

Diabetes is a major risk factor for stroke. It increases the risk of high blood pressure, high cholesterol, and heart disease, all of which can lead to a stroke. If you have diabetes, work with your doctor to manage your blood sugar levels.

7. Lower Your Cholesterol

High cholesterol levels can cause a buildup of plaque in the arteries, which can lead to stroke. If you have high cholesterol, work with your doctor to lower it. This may involve medication, lifestyle changes, or both.

8. Get Enough Sleep

Not getting enough sleep can increase your risk of high blood pressure, obesity, and diabetes, all of which are risk factors for stroke. Aim for at least 7-8 hours of sleep per night.

9. Reduce Stress

Chronic stress can increase your risk of high blood pressure, heart disease, and stroke. Try incorporating relaxation techniques into your daily routine, such as deep breathing, meditation, or yoga.

10. Watch Your Sodium Intake

Too much sodium can raise blood pressure and increase the risk of stroke. Try to stay below 2,300 milligrams of sodium per day, or even lower if you have high blood pressure.

11. Eat More Potassium-Rich Foods

Research has shown that eating foods high in potassium can help to lower blood pressure and reduce the risk of stroke. Potassium-rich foods include bananas, sweet potatoes, spinach, and avocados.

12. Incorporate More Fiber into Your Diet

Eating a diet high in fiber can lower cholesterol levels and reduce the risk of stroke. Aim for at least 25 grams of fiber per day, which can be found in whole grains, fruits, vegetables, and legumes.

13. Eat More Fish

Consuming fish high in omega-3 fatty acids, such as salmon, tuna, and mackerel, may lower the risk of stroke. Aim to eat fish at least twice a week.

14. Limit Saturated and Trans Fats

Eating too much saturated and trans fats can raise cholesterol levels and increase the risk of stroke. Limit your intake of red meat, butter, cheese, and other high-fat foods.

15. Get Regular Check-Ups

Regular check-ups with your doctor can help to identify and manage risk factors that could lead to stroke. Make sure to schedule annual physicals and get your blood pressure, cholesterol, and blood sugar levels checked regularly.

16. Take Your Medications

If you’ve been prescribed medication to manage a health condition, such as high blood pressure or high cholesterol, make sure to take it as directed. Stopping medication prematurely or not taking it regularly can increase the risk of stroke.

17. Check Your Family History

If stroke runs in your family, you may be at a higher risk. Talk to your doctor about your family history and any steps you can take to reduce your risk.

18. Know the Signs of Stroke

Knowing the signs of stroke can help you get emergency treatment quickly, which can reduce the risk of long-term disability or death.

Signs of stroke include sudden weakness, numbness, or tingling on one side of the body, sudden confusion or trouble speaking, sudden vision loss, sudden severe headache, and difficulty walking or maintaining balance.

19. Act Quickly

If you suspect that someone is having a stroke, call emergency services immediately. Remember the acronym FAST: Face drooping, Arm weakness, Speech difficulty, Time to call 911.

20. Reduce Your Exposure to Pollution

Air pollution has been linked to an increased risk of stroke. Try to reduce your exposure by avoiding high-traffic areas during rush hour, using air purifiers in your home, and not smoking or being around smokers.

21. Wear Sunscreen

Exposure to the sun’s UV rays can increase the risk of skin cancer, but it can also increase the risk of stroke. Wear sunscreen with at least SPF 30 when spending time outdoors.

22. Stay Hydrated

Dehydration can raise blood pressure and increase the risk of stroke. Drink at least 8 glasses of water per day, and more if you are exercising or spending time outdoors.

23. Avoid Illegal Drugs

Illegal drugs, such as cocaine and methamphetamine, can increase the risk of stroke. Avoid using these drugs.

24. Reduce Your Caffeine Intake

Consuming too much caffeine can increase blood pressure and raise the risk of stroke. Limit your intake of coffee, tea, and other caffeinated beverages.

25. Practice Safe Sex

Sexually transmitted infections (STIs) have been linked to an increased risk of stroke. Practice safe sex by using condoms and getting tested for STIs regularly.