4. Ignoring High Cholesterol
Has a doctor ever told you your cholesterol is “a little high” but not to worry? That advice can be misleading. The real danger isn’t just cholesterol itself—it’s oxidized LDL, the form of LDL that’s been damaged by free radicals. Once oxidized, these particles turn into wrecking crews inside your arteries, sparking inflammation and forming plaques that gradually narrow blood flow. The biggest drivers? Genetics, chronic stress that keeps arteries inflamed, and processed foods disguised as “healthy.” If your doctor prescribes statins, don’t stop just because you feel fine. Lowering LDL reduces the amount available to oxidize. Like high blood pressure, oxidized LDL does its damage silently—until it shows up as heart attacks or strokes.
3. Not Managing Diabetes Properly
You might think, “I’m not diabetic, this doesn’t apply to me.” The problem is that high blood sugar can be damaging your blood vessels long before you’re ever diagnosed with diabetes. Imagine sugar as tiny crystals scratching the walls of your arteries from the inside, without pain or warning, for years. If your hemoglobin A1c (a 3-month average of your blood sugar) is above 6.5% or your fasting glucose is above 126 mg/dL on repeated tests, you’re in a dangerous zone. While new medications can help, managing diabetes is a lifelong commitment to a healthy lifestyle, and often, medication. Your pancreas has been with you your whole life; when it gets tired, it needs your help.
2. Undiagnosed Atrial Fibrillation (AFib)
Have you ever felt your heart fluttering or beating irregularly, like a sputtering engine? You might attribute it to stress or anxiety, and you might be right. But it could also be something more serious. In atrial fibrillation, your heart beats irregularly, creating small whirlpools of blood in a chamber called the left atrium. This is like a river suddenly reaching a calm pool; the water stagnates, thickens, and in this case, can form clots. These clots can multiply your risk of stroke by five. The good news is that many smartwatches can now detect potential irregularities, though a doctor’s EKG is required for a definitive diagnosis. If you are diagnosed, anticoagulant medications are a lifelong commitment that can reduce your risk by 65%.
1. Abdominal Obesity
This isn’t about your total weight on the scale; it’s about the fat accumulated around your abdomen. You might know someone who isn’t overweight but carries all their fat around their middle, like an invisible floatie. This abdominal fat isn’t just a cosmetic issue; it’s a toxic chemical factory working 24/7 in your midsection. It releases inflammatory substances that travel through your blood straight to your brain. The numbers that matter here are on a measuring tape: a waist circumference of more than 102 cm (40 inches) in men and 88 cm (35 inches) in women is considered a risk. This abdominal fat acts as an orchestra director, amplifying all the other risks we’ve discussed. It makes hypertension more aggressive, diabetes more likely, and cholesterol harder to control.
Bonus 1: Chronic Stress and a Damaged Gut Microbiota
Your gut and your brain are connected by a two-way superhighway called the gut-brain axis. When you live in a constant state of stress and your gut bacteria are out of balance (due to antibiotics, processed foods, or lack of fiber), it creates a low-grade inflammation—a slow-burning fire inside you. You don’t feel it, but day after day, it damages the walls of your arteries. The solution is integrated: for stress, try deep breathing, exercise you enjoy, and seeking social or professional support. For your gut, add more natural fiber from vegetables and legumes, eat probiotic-rich foods, and avoid unnecessary antibiotics.
Bonus 2: Social Isolation and Lack of Purpose
How many days go by without you having a real, meaningful conversation with someone? Loneliness triggers cortisol, the stress hormone, depresses your immune system, and promotes the silent inflammation we just talked about. You can be surrounded by people and still feel profoundly alone. If you go days without meaningful social contact or feel a persistent sense of purposelessness, it’s time to act. Volunteering, joining groups with shared interests, or even a weekly call to an old friend can be powerful medicine. Research confirms that social isolation is an independent risk factor for stroke, but it’s never too late to reconnect.
Bonus 3: Self-Medicating Without Medical Supervision
Have you ever taken ibuprofen for a random ache or used a nasal decongestant for days on end? This may seem harmless, but many common over-the-counter drugs, including anti-inflammatories and even some hormonal treatments, can silently alter your blood pressure. If you already have other risk factors, it’s like pouring gasoline on a smoldering flame. This isn’t to say you can never take them, but habitual self-medication without a doctor’s oversight is a game of Russian roulette. Review everything you take—including supplements and herbal remedies—with your doctor. Sometimes, a simple review can save you from a serious scare.
Conclusion
After reviewing these 15 habits, it’s clear that your daily choices hold immense power over your brain’s health. The science is encouraging: eight out of ten strokes are preventable. The best news is that it’s never too late to make a change. Your body has an incredible capacity to heal, and your arteries can begin to recover in just a few months. You don’t have to overhaul your entire life overnight. Start small. Pick one or two habits from this list that resonated with you and begin there. Your brain has been with you your entire life; now is the time to return the favor. Take that first step today.
Source: Dr. Alberto Sanagustín