Suffering a stroke is a life-altering experience—but having a second stroke can be even more dangerous. In fact, about 1 in 4 stroke survivors will have another stroke. The good news? Many second strokes are preventable with the right strategies. Below are 10 things you can do starting today to dramatically reduce your risk of a second stroke.

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1. Take Your Medications As Prescribed

This is non-negotiable. Medications like blood thinners, statins, or antihypertensives are prescribed for a reason—to control risk factors such as blood pressure, cholesterol, and clotting. Don’t skip doses, and never stop without talking to your doctor.

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2. Control high blood pressure

high blood pressure (hypertension) is the leading cause of strokes. Aim for a blood pressure below 120/80 mmHg, if possible. Monitor it regularly at home and reduce sodium intake, especially from processed foods.

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3. Manage Diabetes Effectively

If you have diabetes, controlling your blood sugar levels is vital. Uncontrolled diabetes increases your risk of another stroke. Follow your treatment plan, eat a balanced diet, and keep your HbA1c levels within your target range.

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4. Quit Smoking Immediately

Smoking damages your blood vessels and increases clot formation. Quitting smoking can cut your stroke risk by half. Even if you've smoked for years, stopping now will make a difference.

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5. Eat a Heart-Healthy Diet

Choose foods rich in fiber, lean protein, healthy fats, and antioxidants. The Mediterranean diet—featuring olive oil, fish, nuts, fruits, and vegetables—has been shown to reduce stroke recurrence.

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6. Exercise Regularly

You don’t need to run marathons—just 30 minutes of moderate activity (like walking or cycling) 5 days a week can improve your heart health, control weight, and reduce stroke risk.

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7. Limit Alcohol Intake

Excessive drinking raises your blood pressure and affects your heart rhythm. Limit alcohol to 1 drink per day for women and 2 for men, or avoid it altogether if advised by your doctor.

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8. Treat Sleep Apnea

Many stroke survivors have undiagnosed sleep apnea, which can increase blood pressure and stroke risk. If you snore loudly or feel tired despite sleeping, ask your doctor about a sleep study.

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9. Keep a Healthy Weight

Obesity increases your risk of several stroke-related conditions, including hypertension, diabetes, and heart disease. Aim for a BMI under 25, and consult a dietitian if needed.

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10. Attend All Follow-Up Appointments

Your doctor will monitor your progress and adjust your treatment plan as needed. Regular check-ups ensure early detection of any issues and keep you on the right track.

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Final Thoughts

Reducing your risk of a second stroke is possible and empowering. These 10 actions—though simple—can make a profound difference in your health and quality of life. Stroke recovery is a journey, but you have the power to protect yourself.