Strokes are usually thought of as an older person’s health problem. They happen when a blood clot disrupts blood flow to the brain, or a blood vessel bursts. It can lead to brain damage or even death. But younger people need to put strokes on their radar too. Between 10% and 15% of strokes happen in adults between the ages of 18 and 50. And they’re becoming even more common at younger ages.

In fact, recent research found that while the number of strokes is going down among Americans age 75 and older, it’s going up significantly in men and women under age 49. And that’s especially true in certain parts of the country, including the South and Midwest.

The exact reasons strokes are on the rise in young people are difficult to untangle. But they’ve been linked with a rise in issues that can lead to stroke, including:

• High blood pressure.
• High cholesterol.
• Diabetes.
• Tobacco use.
• Obesity.

No matter your age, taking steps to fend off stroke is key. Consider that 1 in every 19 deaths in the U.S. is caused by a stroke.

Fortunately, you can steer clear of many of the risk factors for stroke through a heart-healthy lifestyle. Here are a few things you can do starting now to lower your risk.

6 Ways to Lower Your Risk of Stroke

1. Sip green tea or coffee.

Research suggests both brews have heart-healthy benefits. For instance, a recent study looked at more than 46,000 people in Japan who had previously had a stroke or heart attack. It found that drinking green tea or coffee greatly lowered their risk of death from heart disease and other causes. People who drank 7 cups of green tea or more a day saw a 60% reduction of death from any cause. But even just 1 cup of coffee a week led to a 14% lower risk of dying.

An earlier study found that drinking green tea and coffee could lower stroke risk by up to 20%. And it could help lower all cardiovascular disease risk by up to 26%. In this study, the benefit came from drinking more than 4 cups of green tea or at least 1 cup of coffee a day.

“Part of the effect is simply that it could replace calorie-rich juices and sodas high in sugars, which contribute to diabetes and cardiovascular risk factors,” says study author Yoshihiro Kokubo, M.D. Dr. Kokubo is a director of the National Cerebral and Cardiovascular Center in Suita, Japan.

Like one drink more than the other? Go with your favorite! “Among higher green tea consumption groups, the risk reduction of stroke was observed to be similar in any coffee consumption category,” Dr. Kokubo says.

2. Fill up on fiber.

Just 10 more grams of fiber a day may be enough to lower your risk of stroke by 23%, reports a recent study in the European Heart Journal. Fiber has been shown to help with maintaining a healthy weight and lowering high cholesterol levels. Bring on the whole wheat pasta, fruits, and veggies!

3. Watch your blood pressure.

Uncontrolled blood pressure can double, or even quadruple, your risk of stroke. Ideally, your blood pressure should be below 120/80. If you have high blood pressure, talk with your doctor about ways to bring it down. Diet, exercise, and medication can help. And check your blood pressure twice a day at home. That way you can track your progress for you and your doctor.

4. Stay active.

Exercise can help you lose weight, lower your blood pressure, and lower your chance of getting diabetes — all risk factors for stroke. Talk to your doctor about the right types and amount of exercise for you.

5. Limit alcohol.

Experts have long warned that heavy alcohol consumption — more than 4 drinks per day — leads to a higher stroke risk. But even moderate alcohol use can raise your risk of a stroke. If you drink, aim for no more than 1 drink a day if you’re a woman, and no more than 2 if you’re a man.

6. Quit smoking.

Smoking increases the risk for all sorts of health problems, including stroke. The habit thickens your blood and causes plaque to build up in your arteries. Both interfere with blood flow to the brain. If you’re ready to quit, talk to your doctor or pharmacist for support.

[Sources:]

[1] George, MG. “Risk Factors for Ischemic Stroke in Younger Adults.” Stroke. February 12, 2020, vol. 51, pp: 729-735. 

[2] “U.S. Stroke Rate Declining in Adults 75 and Older, Yet Rising in Adults 49 and Younger.” American Heart Association, February 3, 2022, https://newsroom.heart.org/news/u-s-stroke-rate-declining-in-adults-75-and-older-yet-rising-in-adults-49-and-younger. Accessed August 15, 2022.

[3] Bako AT, Pan A, Potter T, et al. “Contemporary Trends in the Nationwide Incidence of Primary Intracerebral Hemorrhage.” Stroke. February 3, 2022, vol. 53, pp: e70-e74. HTTPS://WWW.AHAJOURNALS.ORG/DOI/10.1161/STROKEAHA.121.037332 

[4] George MC, Tong X, and Bowman BA. “Prevalence of Cardiovascular Risk Factors and Strokes in Younger Adults.” JAMA Neurology. June 1, 2017; Vol 74, no. 6, pp: 695-703.

[5] Apostolaki-Hansson T, Ullberg T, Pihlsgard M, et al. “Prognosis of Intracerebral Hemorrhage Related to Antithrombotic Use.” Stroke. February 10, 2021; vol. 52, pp: 966-974.

[6] Kokubo Y, Iso H, Saito I, et al. “The Impact of Green Tea and Coffee Consumption on the Reduced Risk of Stroke Incidence in Japanese Population.” Stroke. March 14, 2013; vol. 44, pp: 1369-1374. 

[7] “Green Tea, Coffee Linked to Lower Death Risk After Stroke, Heart Attack.” American Heart Association, February 4, 2021, https://www.heart.org/en/news/2021/02/04/green-tea-coffee-linked-to-lower-death-risk-after-stroke-heart-attack. Accessed August 7, 2022.

[8] Tong TYN, Appleby PN, Key TJ, et al. “The Associations of Major Foods and Fibre with Risks of Ischaemic and Haemorrhagic Stroke: A Prospective Study of 418,329 participants in the EPIC cohort Across Nine European Countries.” European Heart Journal; July 2020, vol. 41, no. 28, pp: 2632-2640. 

[9] “High-Fiber Diet Might Reduce Stroke Risk.” Harvard Health Publishing, July 1, 2013, https://www.health.harvard.edu/staying-healthy/high-fiber-diet-might-reduce-stroke-risk#:~:text=The%20authors%20say%20fiber%20may,and%20lower%20elevated%20cholesterol%20levels. Accessed August 7, 2022.

[10] “7 Things You Can Do to Prevent a Stroke.” Harvard Health Publishing, May 15, 2022, https://www.health.harvard.edu/womens-health/8-things-you-can-do-to-prevent-a-stroke. Accessed August 7, 2022.

[11] Larsson SC, Wallin A, Wolk A, et al. “Different Association of Alcohol Consumption with Different Stroke Types: A Systematic Review and Meta-Analysis.” BMC Medicine. November 24, 2016; vol. 14, no. 178.

[12] “Does Drinking Alcohol Raise the Risk of Stroke?” Harvard Health Publishing, July 1, 2019, https://www.health.harvard.edu/heart-health/does-drinking-alcohol-raise-the-risk-of-stroke. Accessed August 7, 2022.