Stroke Prevention; Spot the Signs and Lower Risk
Learn how to prevent strokes by spotting early warning signs with the FAST test, managing risk factors, and making lifestyle changes to protect your brain health.
Written by Dr. Vasanthasree Nair
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 12th Sep, 2025
Introduction
A stroke is a medical emergency that strikes every few seconds globally, often without warning. It occurs when the blood supply to part of your brain is interrupted or reduced, preventing brain tissue from getting oxygen and nutrients. This can lead to brain cells dying within minutes, resulting in lasting brain damage, long-term disability, or even death. The good news is that up to 80% of strokes are preventable. This comprehensive guide empowers you with the knowledge to act fast. We will demystify what a stroke is, teach you how to spot the critical early signs of a stroke using the FAST acronym, and provide a practical, actionable plan for stroke prevention through lifestyle changes and medical management. Your journey to safeguarding your brain health starts here.
What is a Stroke? A Quick Primer
A stroke, often called a "brain attack," is a disruption of blood flow to the brain. Brain cells are incredibly sensitive to oxygen deprivation and begin to die within minutes, which is why immediate treatment is crucial. The effects of a stroke depend on the location in the brain where it occurs and the amount of damage sustained. This can impact functions like speech, movement, and memory. There are two main types of stroke, along with a critical warning sign you should never ignore.
Ischaemic Stroke: The Most Common Type
Accounting for about 87% of all strokes, an ischaemic stroke happens when the arteries to your brain become narrowed or blocked. This severe narrowing (stenosis) or complete blockage causes severely reduced blood flow (ischaemia). The most common cause is the formation of blood clots that travel to the brain (cerebral embolism) or a clot that forms directly in an artery already narrowed by plaque build-up (atherosclerosis).
Haemorrhagic Stroke: When a Blood Vessel Bleeds
A haemorrhagic stroke occurs when a blood vessel in your brain leaks or ruptures. These can result from conditions affecting the blood vessels, such as uncontrolled high blood pressure, aneurysms (weak spots in blood vessel walls), or advanced age. The leaked blood puts excessive pressure on brain cells, damaging them. While less common, haemorrhagic strokes are often more deadly.
Transient Ischaemic Attack (TIA): The "Warning Stroke"
A Transient Ischaemic Attack (TIA), or "mini-stroke," is caused by a temporary clot. The symptoms of a TIA are identical to those of a full stroke but are temporary, often lasting less than five minutes. However, a TIA is a major warning sign that a full-blown, more severe stroke may be imminent. Ignoring it is a critical mistake. It requires immediate medical attention to identify the underlying cause and begin prevention strategies.
Know the Signs: How to Identify a Stroke FAST
Time lost is brain lost. Recognising the early signs of a stroke and acting immediately can dramatically improve a person's chances of survival and recovery. The most effective tool is the FAST acronym, endorsed by health organisations worldwide.
The FAST Acronym: A Lifesaving Tool
F - Face Drooping
Ask the person to smile. Does one side of their face droop or feel numb? Is their smile uneven or lopsided?
A - Arm Weakness
Ask the person to raise both arms. Does one arm drift downwards? Is there weakness or numbness in one arm?
S - Speech Difficulty
Ask the person to repeat a simple phrase. Is their speech slurred, strange, or difficult to understand?
T - Time to Call Emergency Services
If you observe any of these signs, even if they go away, call your local emergency number immediately. Note the time when the symptoms first appeared, as this is critical information for medical teams.
Beyond FAST: Other Sudden Stroke Symptoms
While FAST covers the major signs, other symptoms can occur suddenly:
Sudden numbness or weakness in the leg, face, or especially on one side of the body.
Sudden confusion, trouble understanding speech, or difficulty speaking.
Sudden trouble seeing in one or both eyes.
Sudden trouble walking, dizziness, loss of balance, or lack of coordination.
Sudden severe headache with no known cause, sometimes described as "the worst headache of my life."
If you or someone else experiences any of these symptoms of a TIA or stroke, do not wait to see if they improve. Call for help immediately.
Major Risk Factors for Stroke
Understanding your risk is the first step in prevention. Stroke risk factors fall into two categories: those you can't change and those you can.
Consult a Neurologist for the best advice
Risk Factors You Can't Change (Non-Modifiable)
Age: Risk increases as you get older.
Family History: Your risk is higher if a parent, grandparent, or sibling has had a stroke.
Race: Certain ethnicities, including African Caribbeans and Africans, have a higher risk.
Sex: Women have a higher lifetime risk of stroke and are more likely to die from one. Factors like pregnancy and hormone therapy play a role.
Personal History: If you've had a prior stroke, TIA, or heart attack, your risk is higher.
Risk Factors You Can Control (Modifiable)
This is where your power lies. The most significant causes of a stroke that you can influence include:
High Blood Pressure (Hypertension): The leading cause of stroke.
Smoking: Damages blood vessels and accelerates clot formation.
High Cholesterol: Leads to plaque build-up in arteries (atherosclerosis).
Diabetes: High blood sugar damages blood vessels over time.
Obesity and Physical Inactivity.
Unhealthy Diet high in saturated fats, trans fats, and sodium.
Atrial Fibrillation (AFib): An irregular heartbeat that can cause clots to form in the heart.
Heavy Alcohol Use and Drug Abuse.
Your Action Plan for Stroke Prevention
Taking proactive steps can dramatically reduce your risk. Here’s your actionable plan.
Dietary Changes for a Healthy Brain
The DASH and Mediterranean Diets
These are often recommended by cardiologists for stroke prevention. They emphasise fruits, vegetables, whole grains, lean proteins (like fish and poultry), nuts, and legumes while limiting red meat, sugar, and saturated fats.
Key Nutrients and Foods to Limit
Increase: Potassium (bananas, sweet potatoes), Magnesium (leafy greens, nuts), Fibre (oats, beans).
Decrease Dramatically: Sodium (aim for <1,500mg daily), Saturated and Trans Fats (fried food, processed snacks), Added Sugars.
The Role of Physical Activity
Regular exercise helps control weight, lowers blood pressure, and improves cholesterol. Aim for at least 150 minutes of moderate-intensity aerobic activity (like brisk walking, cycling) or 75 minutes of vigorous activity each week, plus muscle-strengthening activities twice a week.
Quitting Smoking and Limiting Alcohol
If you smoke, quitting is one of the most powerful things you can do for your vascular health. For alcohol, moderation is key. The guidelines generally recommend up to one drink per day for women and up to two for men.
Managing Medical Conditions to Prevent Stroke
Lifestyle changes work best alongside proper medical management of underlying conditions.
Controlling High Blood Pressure (Hypertension)
This is the single most important step. Monitor your blood pressure regularly. If it's consistently high, work with your doctor on a plan that may include medication, dietary changes (like the DASH diet), and exercise. If you struggle to get your readings under control, consult a doctor online with Apollo24|7 to adjust your management plan.
Managing Cholesterol and Diabetes
High LDL ("bad") cholesterol contributes to plaque. Diabetes doubles to quadruples your stroke risk. Manage these through diet, exercise, and prescribed medications like statins (for cholesterol) or metformin/insulin (for diabetes). Regular monitoring is essential. Apollo24|7 offers convenient home collection for tests like HbA1c and lipid profiles to track your numbers easily.
Treating Atrial Fibrillation (AFib)
AFib increases stroke risk fivefold because it allows blood to pool and clot in the heart. These clots can then travel to the brain. If you have AFib, your doctor will likely prescribe blood thinners (anticoagulants) to prevent clot formation.
The Critical Link Between Sleep Apnoea and Stroke
Obstructive Sleep Apnoea (OSA) is a severely underdiagnosed risk factor. It causes repeated breathing interruptions during sleep, leading to oxygen drops, increased blood pressure, and inflammation—all of which strain the cardiovascular system. Studies show that people with untreated sleep apnoea are significantly more likely to have a stroke. Symptoms include loud snoring, gasping for air during sleep, and daytime fatigue. If you suspect sleep apnoea, a sleep study is crucial for diagnosis and treatment, which often involves using a CPAP machine.
Conclusion
A stroke is a life-altering event, but it is not an inevitable one. Empowerment through knowledge is your greatest defence. By understanding the signs of a stroke and adopting a proactive approach to prevention, you can take control of your brain health. Remember the FAST acronym—it could save a life. Integrate sustainable lifestyle changes, partner with your healthcare provider to manage medical conditions, and never ignore warning signs like a TIA. Your brain is your most precious asset; protecting it is a continuous journey of healthy choices. If you have specific concerns about your personal risk factors based on your family history or current health, book a consultation with a neurologist or cardiologist on Apollo24|7 to create a tailored prevention plan.
Consult a Neurologist for the best advice
Consult a Neurologist for the best advice
Dr. Avinash Gupta
Neurologist
12 Years • MBBS, DNB - Neurology
Bilaspur
Apollo Hospitals Seepat Road, Bilaspur
(125+ Patients)
Dr. Lakshaman K
Neurologist
19 Years • MBBS,MS General Medicine,MCH Neurosurgery
Bengaluru
R V speciality Clinic, Bengaluru
Dr. Uddalak Chakraborty
Neurologist
8 Years • MBBS, MD(GENL.MED.),DM(NEUROLOGY)
Kolkata
MCR SUPER SPECIALITY POLY CLINIC & PATHOLOGY, Kolkata
(25+ Patients)
Dr. Ganeshgouda Majigoudra
Neurologist
10 Years • MBBS, MD ( GENERAL MEDICINE) DM (NEUROLOGY)
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr. Joydeep Biswas
Neurologist
15 Years • MBBS, DNB General Medicine, DNB Neurology
Barasat
Diab-Eat-Ease, Barasat
More articles from Stroke
Frequently Asked Questions
What are the early signs of a mini-stroke (TIA)?
The early signs of a mini-stroke are identical to those of a full stroke and include sudden face drooping, arm weakness, speech difficulty, dizziness, and vision problems. The key difference is that TIA symptoms are temporary and typically resolve completely within an hour. However, a TIA is a major warning that requires immediate medical evaluation.
Can young adults have a stroke?
Yes. While risk increases with age, strokes in young adults (even children) can happen. Key risk factors for this group include undiagnosed heart conditions, blood clotting disorders, substance abuse, uncontrolled high blood pressure, and trauma to the neck arteries.
How can I prevent a second stroke?
Preventing a second stroke involves strict adherence to your doctor's plan. This includes taking all prescribed medications (e.g., antiplatelets, anticoagulants, statins, blood pressure drugs), aggressively managing risk factors, attending cardiac rehabilitation, and making permanent lifestyle changes to your diet and activity levels.
What is the best diet to prevent a stroke?
The best diets for stroke prevention are those that improve heart health, such as the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets. Both emphasise fruits, vegetables, whole grains, lean proteins, and healthy fats while minimising processed foods, red meat, salt, and added sugars.
How quickly must you act when a stroke happens?
You must act immediately. For an ischaemic stroke, a clot-busting drug (tPA) is most effective if given within 4.5 hours of the start of symptoms. Another procedure, a thrombectomy to remove the clot, can be effective up to 24 hours in some eligible patients. Every minute counts.