ENG
English
Bahasa Indonesia
8 Mins read
Copied!
Stroke can be influenced by various risk factors, including high blood pressure, an unhealthy diet, lack of physical activity, smoking, diabetes, high cholesterol, and excess body weight. The good news is that some of these factors can be controlled. Learn how to prevent stroke through healthy lifestyle changes and regular health checkups.
Stroke remains one of the serious health problems in Indonesia.
In 2026, Indonesia's Ministry of Health stated that around 3.9 million Indonesians were living with stroke based on 2023 data, while more than 337 thousand deaths were associated with the disease. Indonesia also accounts for around 6.5% of the global disability burden caused by stroke.
Globally, stroke is also one of the leading causes of death and disability. WHO recorded around 11.9 million new stroke cases in 2021, while approximately 93.8 million people were living with stroke in the same year.
The lifetime risk of experiencing a stroke has also increased by around 50% over the past two decades, with approximately 1 in 4 adults expected to experience a stroke during their lifetime.
Although age and certain health conditions can increase the risk of stroke, the condition is not only associated with factors that cannot be changed. WHO states that most of the stroke burden is associated with modifiable risk factors, such as high blood pressure, smoking, high LDL cholesterol levels, a diet high in sodium, lack of physical activity, excess body weight, high blood sugar levels, and excessive alcohol consumption.
This means that understanding how to prevent stroke is not only important for people with risk factors, but can also be part of maintaining overall health through healthy daily habits. So, what stroke risk factors should you be aware of and can control? Let us discuss them one by one.
Before discussing lifestyle changes that can help prevent stroke, it is important to understand the factors that can increase your risk.
By identifying risk factors early, you can take appropriate steps to manage them through changes in your daily habits and regular health checkups.
Hypertension is one of the most important risk factors for stroke. Persistently high blood pressure can put excessive pressure on blood vessel walls and increase the risk of blood vessel damage in the brain.
People with hypertension have a higher risk of stroke compared with those who have normal blood pressure. The problem is that hypertension often does not cause obvious symptoms, so someone may have it without realizing it.
Therefore, having your blood pressure checked regularly is an important step in understanding your health condition early. If high blood pressure is detected, lifestyle changes and treatment as recommended by a medical professional can help manage it.
What you consume every day can also affect your risk of stroke. A diet high in salt, saturated fat, added sugar, and ultra processed foods can contribute to high blood pressure, excess body weight, and unhealthy cholesterol levels.
On the other hand, a more balanced diet can help maintain heart and blood vessel health. Try increasing your intake of vegetables, fruits, whole grains, and healthier sources of protein, while limiting foods high in salt, sugar, and saturated fat.
You do not need to change your entire diet at once. Gradually reducing salt, choosing fresher foods, and paying attention to portion sizes can be simple ways to get started.
Lack of physical activity or a sedentary lifestyle can also affect blood vessel health. When the body rarely moves, the risk of excess body weight, high blood pressure, and metabolic disorders can increase.
To help keep your body active, adults are recommended to engage in at least 150 minutes of moderate intensity physical activity each week. This activity does not have to involve strenuous exercise. Walking, cycling, swimming, or other physical activities that suit your physical condition can also be good options.
The most important thing is to do it regularly. You can divide your exercise time into several sessions to make it easier to incorporate into your daily routine.
Smoking can damage blood vessels and increase the risk of various cardiovascular diseases, including stroke. Exposure to secondhand smoke should also be avoided because it can negatively affect health.
Therefore, quitting smoking is an important step toward maintaining heart and blood vessel health. If quitting feels difficult, do not hesitate to seek help from a healthcare professional to receive appropriate support and strategies.
Diabetes and high cholesterol levels also need attention because they can affect blood vessel health. Long term uncontrolled blood sugar levels can cause blood vessel damage, while high LDL cholesterol levels can contribute to plaque buildup inside blood vessels. These conditions can increase the risk of cardiovascular diseases, including stroke.
To help manage both factors, it is important to maintain a healthy diet, engage in regular physical activity, maintain a healthy weight, and undergo regular health checkups.
If you already have diabetes or high cholesterol, follow your healthcare professional's recommendations and do not stop or change your medication without consulting them first.
Some stroke risk factors can be managed through lifestyle changes and daily habits. From maintaining a healthy diet and engaging in regular physical activity to controlling blood pressure and certain health conditions, these simple steps can help lower the risk of stroke.
You do not need to change all your habits at once. You can start gradually and focus on realistic changes that can be maintained over the long term. Here are 7 ways to prevent stroke that can become part of a healthy daily lifestyle.
A healthy diet does not necessarily mean avoiding all your favorite foods. The focus is on building a more balanced diet, increasing nutritious foods, and limiting foods that can contribute to stroke risk factors, such as high blood pressure, excess body weight, and unhealthy cholesterol levels.
As a starting point, you can increase your intake of:
Vegetables and fruits, especially those rich in fiber and water
Whole grains, such as oatmeal, brown rice, and whole grain bread
Protein sources, such as fish, eggs, legumes, and lean meat
Minimally processed foods, such as fresh ingredients prepared at home
Water as your main beverage
On the other hand, limit foods high in salt, added sugar, saturated fat, and trans fat, as well as ultra processed foods. Too much salt, for example, can contribute to high blood pressure, one of the main risk factors for stroke.
A healthy diet is determined not only by the types of food you eat, but also by the amount and frequency of consumption. Try to eat a varied and balanced diet, including at least five servings of fruits and vegetables every day. Reading nutrition labels on packaged foods can also help you pay attention to sodium, sugar, and fat content before purchasing them.
Most importantly, build a diet that is realistic and sustainable over the long term. Small habits practiced consistently can become part of your efforts to maintain heart and blood vessel health.
Physical activity helps maintain heart and blood vessel health while also helping manage body weight. Regular movement can also help maintain blood pressure and metabolic health, which are associated with stroke risk.
You do not have to start with strenuous exercise. You can begin with simple activities that suit your physical condition.
Activity |
Examples |
|---|---|
Moderate Intensity Activities |
Brisk walking, leisurely cycling, swimming, or light jogging |
Daily Activities |
Walking when traveling, taking the stairs, or doing household chores |
Reducing Sitting Time |
Standing, walking, or stretching regularly if you have been sitting for too long |
Weekly Target |
At least 150 minutes of moderate intensity physical activity per week, which can be divided into several sessions |
Disclaimer: Physical activity targets can be adjusted based on age, health condition, and individual physical ability. If you have a specific health condition or have not exercised for a long time, consult a healthcare professional before increasing the intensity of your activities.
You do not need to force yourself to reach the target immediately. Start with a duration and intensity that feels comfortable, then gradually increase it. For example, you can start by walking for 15 to 30 minutes several times a week, then increase the duration or frequency over time.
The most important thing is consistency. Regular physical activity can help build healthy habits over the long term compared with strenuous exercise that is only done occasionally.
If you smoke, quitting is one lifestyle change that can provide significant benefits for heart and blood vessel health.
Tobacco use is one of the controllable risk factors for stroke, while exposure to secondhand smoke should also be avoided.
If you still smoke, it is never too late to quit. Try setting a quit goal, identifying situations that usually trigger the urge to smoke, and reducing exposure to environments that encourage the habit.
Quitting smoking does not have to be done alone. If you find it difficult, do not hesitate to seek help from healthcare professionals or smoking cessation services to receive support and strategies suited to your condition.
In addition to quitting smoking, try to avoid exposure to cigarette smoke at home, at work, and in social environments. This way, efforts to maintain blood vessel health are not only focused on personal habits but also on your surrounding environment.
Excess body weight and obesity can be associated with several stroke risk factors, including high blood pressure, diabetes, and unhealthy blood fat levels. Therefore, maintaining a healthy weight can be part of an effort to reduce various stroke related risk factors.
Maintaining a healthy weight does not mean following an extreme diet or completely avoiding certain foods. Focus on a balanced diet, regular physical activity, sufficient sleep, and realistic habits that can be maintained over the long term.
Some simple changes you can try include:
Reducing your intake of sugary drinks
Paying attention to portion sizes
Increasing your intake of vegetables and fruits
Choosing minimally processed foods
Walking regularly or engaging in other physical activities
Avoiding overeating due to stress or boredom
If you want to lose weight, do so gradually and avoid overly restrictive diet methods. The goal is not simply to reach a certain number on the scale, but to build habits that support overall health and can be maintained over the long term.
Because high blood pressure often does not cause obvious symptoms, regular blood pressure checks are an important step in understanding your health condition early. Uncontrolled hypertension can increase the risk of stroke, so it is important not to wait until symptoms appear before getting checked.
If a checkup shows that your blood pressure is high, do not ignore it. Consult a healthcare professional to determine the appropriate steps, whether through lifestyle changes, regular blood pressure monitoring, or medication if necessary.
If you have already been prescribed medication to control your blood pressure, take it as directed and do not stop or change the dosage without consulting your healthcare professional first. Consistent blood pressure management is an important part of reducing stroke risk.
You can also record your blood pressure readings over time. These records can help you and your healthcare professional monitor your progress and determine whether the steps you are taking are helping keep your blood pressure under control.
If you have diabetes or high cholesterol, managing these conditions is an important part of reducing your risk of stroke. Both are controllable stroke risk factors, particularly when properly managed through lifestyle changes and appropriate treatment.
Regular health checkups can help monitor several factors associated with stroke risk, such as:
Blood sugar levels, especially if you have diabetes or are at risk of developing it
Cholesterol levels, including LDL
Blood pressure
Body weight
By knowing your test results, you can discuss appropriate steps for managing these conditions with a healthcare professional.
Managing diabetes and cholesterol levels can also involve dietary changes, physical activity, and medication if necessary.
If you have already been prescribed medication for diabetes, cholesterol, or other health conditions, take it as directed and do not stop or change the dosage without consulting your healthcare professional first. Proper treatment is part of managing risk factors and should be combined with healthy lifestyle habits.
To learn more about maintaining heart and blood vessel health, you can also read the article about how to maintain heart health. Heart and blood vessel health are closely related to the prevention of various cardiovascular diseases, including stroke.
Excessive alcohol consumption is one of the controllable risk factors for stroke. Therefore, if you consume alcohol, it is important to pay attention to the amount and frequency.
In addition to limiting alcohol consumption, air quality should also be considered. Air pollution is one of the modifiable risk factors for stroke, so reducing exposure to pollution can be part of efforts to maintain heart and blood vessel health.
In your daily activities, you can reduce exposure to pollution by:
Monitoring air quality before engaging in outdoor activities
Reducing outdoor activities when pollution levels are high
Using appropriate protection when in environments with high pollution exposure
Ensuring good air circulation inside your home
Avoiding cigarette smoke inside or around your home
A healthy lifestyle is an important part of stroke prevention, but it is not the only step. Regular health checkups can help identify risk factors that may not yet cause symptoms, allowing these conditions to be identified and managed earlier.
Some factors that can be monitored include:
What to Monitor |
Why Is It Important? |
|---|---|
Blood Pressure |
Helps detect hypertension, which is a major stroke risk factor. |
Blood Sugar |
Helps identify high blood sugar levels or diabetes. |
Cholesterol |
Helps identify blood fat levels that may be associated with blood vessel health. |
Body Weight |
Helps monitor the risk of excess body weight and obesity. |
Physical Activity |
Helps ensure that the body remains regularly active. |
Smoking Habits |
Quitting smoking can help reduce the risk of cardiovascular disease. |
Disclaimer: The frequency and type of examinations required may vary depending on age, health condition, family history, and individual risk factors. Consult a healthcare professional to determine which examinations are appropriate.
Knowing your test results alone is not enough. If high blood pressure, abnormal blood sugar, or cholesterol levels are found, follow the treatment steps recommended by your healthcare professional. Consistent management through lifestyle changes and medication when necessary can help control stroke risk factors.
This means that efforts to prevent stroke do not stop at changing daily habits. Understanding your health condition, identifying risk factors early, and taking appropriate action can all be part of maintaining long term health.
Not all strokes can be prevented because there are risk factors that cannot be changed, such as age, a previous history of stroke, and certain health conditions. WHO also notes conditions such as certain heart diseases and chronic kidney disease as risk factors that cannot be fully controlled.
However, this does not mean that prevention efforts are unimportant. Managing modifiable risk factors can help reduce the risk of stroke and other cardiovascular diseases.
Therefore, do not wait until symptoms appear before starting a healthy lifestyle. Changes in diet, physical activity, quitting smoking, maintaining a healthy weight, and controlling blood pressure, blood sugar, and cholesterol can all be part of early prevention efforts.
Prevention should also be accompanied by the ability to recognize stroke symptoms. If someone suddenly experiences facial drooping on one side, weakness in an arm or leg, speech difficulties, vision problems, or loss of balance, do not wait for the symptoms to improve on their own.
Stroke is a medical emergency and requires immediate treatment. WHO emphasizes that prompt care is crucial when a stroke is suspected.
To learn more about the warning signs to watch for, also read the article about stroke symptoms and ischemic stroke to better understand one of the most common types of stroke.
Preventing stroke does not always require major changes in a short period of time. Start with habits that you can practice consistently, such as reducing salt intake, eating more vegetables and fruits, engaging in regular physical activity, quitting smoking, maintaining a healthy weight, and monitoring your blood pressure, blood sugar, and cholesterol levels.
Just as importantly, do not wait until symptoms appear before paying attention to your health. Identifying risk factors early and undergoing regular health checkups can help you take the right steps to maintain heart and blood vessel health.
Although not all stroke risk factors can be controlled, lifestyle changes and managing risk factors such as high blood pressure are important parts of stroke prevention.
In addition to maintaining your health through a healthy lifestyle, preparing financial protection can also be part of good health planning.
Oona Critical Illness Insurance can be one option for financial protection if you are diagnosed with a critical illness covered by the policy, including stroke. The lump sum cash benefit can be used according to your needs, such as medical expenses, recovery costs, daily expenses, or your children's education fund.
Before purchasing an insurance product, make sure you understand the benefits, sum insured, exclusions, waiting period, policy period, and claim provisions stated in the policy. Coverage is subject to the terms and conditions of the selected product.
