Stay Sharp: Stroke Prevention - Mackenthun`s Site

Written by Andrew Akhaphong, DCN, MS, RD, LD

Updated May 20th, 2026

When you’re spending time with friends or in a group, have you ever noticed someone showing any of these signs?

Trouble with balance
Complaints of blurred or poor vision
A drooping face
Weakness or numbness in one arm
Difficulty speaking

If you notice these signs, someone could be having a stroke. When in doubt, remember to B.E. F.A.S.T.—even if you’re not completely sure.

According to the Centers for Disease Control and Prevention, stroke remains one of the leading causes of death and a major source of long-term disability among adults in the United States. The American Heart Association notes that while rates are declining in adults age 75 and older, they are increasing among those ages 30 to 50.

So what steps can we take to lower our risk?

Color Your Plate, Fuel Your Life

Research shows that plant-forward eating patterns can lower stroke risk by about 10%. Foods like whole grains, beans, nuts, seeds, fruits, and vegetables are rich in fiber, antioxidants, and beneficial plant compounds such as polyphenols—all of which support overall health and well-being.

Women are encouraged to get at least 25 grams of fiber each day, while men should aim for about 38 grams. Meeting these goals has been linked to up to a 29% lower risk of stroke. Fiber helps by binding to cholesterol during digestion, limiting how much enters the bloodstream. With less cholesterol circulating, there’s a reduced chance of plaque building up in the arteries. For people living with diabetes, a high-fiber eating pattern can help keep blood sugar levels more stable. When blood sugar stays elevated over time, it can damage blood vessels and contribute to plaque buildup—raising the risk that a blockage could form and lead to a stroke.

Try to include at least three different plant colors at each meal to boost nutrient variety and intake of beneficial plant compounds. Compounds like polyphenols act similarly to antioxidants, helping reduce inflammation and protect the body from stress. Incorporating three different plant colors at each meal looks like—

Breakfast: A bowl of cereal and milk with blueberries, bananas, and strawberries
Lunch: Tuna salad sandwich with argula and sliced yellow heirloom tomato, and honeycrisp apple slices
Dinner: New York strip steak with golden Yukon potato mash and roasted rainbow carrots

Dream Big, Risk Less

Research shows that people who consistently sleep fewer than six hours per night may have up to a five times higher risk of stroke. Chronic lack of sleep is believed to contribute to higher blood pressure, increased inflammation, and greater plaque buildup in the arteries. Without adequate rest, the body also produces more of the stress hormone cortisol, which can further strain the cardiovascular system.

To improve sleep habits—

Taking melatonin and magnesium together may help support sleep onset and make it easier to fall asleep; magnesium is necessary to produce the hormone, GABA, which is responsible for relaxation and calmness. Taking the supplements in a dark environment with little light enhances their effects.
Keep your bedroom cool at bedtime, ideally between 65°F and 70°F. A cooler environment helps your body relax more easily and supports better sleep.
Engaging in 30 minutes of physical activity can promote deeper slow-wave sleep; however, avoid intense exercise within three hours of bedtime.

Small, consistent choices add up to meaningful protection for your brain and body over time. From recognizing the early warning signs of stroke to building daily habits around nutrition, sleep, and movement, each step plays a role in lowering risk and supporting long-term health. You don’t need to overhaul your lifestyle overnight—start with one change that feels manageable and build from there.