Here is something worth knowing: 80 percent of strokes are preventable. That is not a small number. And a surprising amount of stroke prevention comes down to what you do in the evening.
A neurologist and a vascular surgeon shared with Parade the habits they most want people to change after 5 p.m. The list may surprise you.
1. Drinking Too Much Alcohol
A glass of wine at dinner or a nightcap before bed may feel harmless. But heavy or binge drinking is a different story.
“While moderate alcohol consumption may not pose a major concern for everyone, excessive or binge drinking can raise blood pressure and increase the risk of abnormal heart rhythms such as atrial fibrillation,” says Dr. Christopher Yi, MD, a board-certified vascular surgeon at MemorialCare Orange Coast Medical Center in Fountain Valley, California. “Both high blood pressure and atrial fibrillation are important risk factors for stroke.”
Dr. Fouzia Siddiqui, MD, a neurologist with Sentara Health in Harrisonburg, Virginia, adds that drinking alcohol late at night can disrupt sleep and cause increased stroke risk. More on that in a moment.
2. A Heavy, Salty Dinner
That salty meal is hard to resist but try to keep it out of your evenings.
“Too much sodium can contribute to higher blood pressure, one of the most important modifiable risk factors for stroke,” Dr. Yi explains. He suggests a lighter evening meal built around vegetables, lean protein, and minimally processed foods.
3. Eating Dinner Too Late
Eating after 9 p.m. and then heading straight to bed can push blood pressure up, according to recent research published in the European Journal of Clinical Nutrition.
“It’s important to have dinner earlier and at least give your body three to four hours of digestive break before going to bed,” Dr. Siddiqui says. “Late-night dinners can disrupt circadian rhythm and cause strain on the gut, body and brain.”
4. Skimping on Sleep
Late nights, too much screen time, caffeine close to bedtime, an irregular sleep schedule… any of these can chip away at the rest your body needs.
“Poor or insufficient sleep is associated with high blood pressure and other cardiovascular risk factors that can increase stroke risk,” Dr. Yi says. He encourages adults to aim for seven to nine hours a night and to keep a consistent bedtime and wake-up time.
5. Sitting Still All Evening
You do not have to run a 5K. But getting up and moving makes a real difference.
“Any brisk movement for more than 30 minutes, especially while in a natural setting, helps improve general brain and cardiovascular health,” Dr. Siddiqui says.
A Few More Things That Help
The same doctors and other experts interviewed by Parade also pointed to these habits as helpful for lowering stroke risk overall:
- Keep blood pressure in a healthy range; high blood pressure is the leading cause of stroke
- Fill your plate with vegetables, fruits, whole grains, nuts, healthy fats, legumes, seeds, herbs, and spices
- Address any sleep problems as soon as you notice them
- Drink beetroot juice regularly
- Stay current on any medications that can help lower stroke risk
The good news about all of these? They help your health in other ways too, not just stroke prevention. Small changes in the evening can add up to something meaningful over time.
