4 Simple Ways to Reduce Your Risk of Stroke

In the UK, someone has a stroke or TIA (transient ischaemic attack, often called a “mini-stroke”) about every five minutes. While stroke is more common in older adults, one in four strokes affects someone of working age.

Some people make a full recovery, but for others, the impact can be life-changing or even fatal.

What causes a stroke?

A stroke happens when blood flow to part of the brain is disrupted. This cuts off the supply of oxygen and nutrients, causing brain cells to die.

There are two main types of stroke:

• Ischaemic stroke – the most common type, caused by a blood clot blocking blood flow to the brain

• Haemorrhagic stroke – caused by a bleed in the brain, when a blood vessel bursts

A TIA (transient ischaemic attack) is like a mini-stroke where the symptoms last less than 24 hours. It’s a warning sign that shouldn’t be ignored.

4 Simple Ways to Reduce Your Risk

Stroke risk can often be reduced by making healthy lifestyle choices. Small changes can add up to make a big difference.

1. Eat for heart health

A diet that’s high in fruit, vegetables, whole grains, and healthy fats can help keep your blood pressure and cholesterol in check — both of which are key stroke risk factors.

• Limit salt and saturated fats

• Include oily fish, nuts, and seeds

• Choose wholegrain carbs over refined ones

2. Drink within safe limits

Alcohol raises blood pressure and can lead to an irregular heartbeat — both of which increase stroke risk.

• Stick to no more than 14 units per week, spread over at least 3 days

• Avoid binge drinking

• Have alcohol-free days during the week

3. Stop smoking

Smoking damages your blood vessels, narrows your arteries, and makes your blood more likely to clot. Quitting is one of the best things you can do to protect your health.

• Ask your GP or pharmacist about stop-smoking services

• Use nicotine replacement or medication if needed

• Remind yourself of the health (and financial) benefits!

4. Move your body regularly

Physical activity helps control your weight, blood pressure, and cholesterol.

• Aim for 150 minutes of moderate-intensity activity per week

• Brisk walking, swimming, dancing, and gardening all count

• Break it into 10-minute chunks if that works better for you

Know the Signs: Think FAST

Recognising the signs of a stroke quickly and calling 999 can save lives.

• Face – has their face dropped on one side? Can they smile?

• Arms – can they lift both arms and keep them there?

• Speech – is their speech slurred or unclear? Can they understand you?

• Time – call 999 immediately. Speed is critical.

💡 Even if symptoms go away quickly, seek medical attention right away — it could be a TIA, which is a serious warning sign for future stroke.

Our sources and for more information: nhs.uk Stroke Association Free Health Promotion Resources: Be the first to receive Health Chatter information, and other content related to employee health and wellbeing by signing up to our Health Chatter emails.