How To Reduce Your Stroke Risk While Still Enjoying the Holidays

Here’s a sobering statistic: One in five women will have a stroke, according to the American Stroke Association. “Men used to outpace women in stroke and cardiovascular disease, but that’s not the case anymore,” says Michelle C. Johansen, MD, PhD, associate professor of cerebrovascular neurology at Johns Hopkins. Fortunately, there’s good news to report: Many of these “brain attacks” are preventable—even while you enjoy all the fun the holiday season has to offer. Here’s how to reduce your stroke risk the easy way.

5 ways to reduce your stroke risk during the holidays

Stay healthy while soaking up all the season has to offer with these expert-backed stroke prevention tips:

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Supercharge your sides

Let’s be honest: Sides are the real stars of holiday meals. And yours can help lower your risk of a stroke when you serve fiber-rich foods such as yams, sweet potatoes and green beans. A study in the journal Stroke found a link between high-fiber diets and reduced stroke risk. “Eating enough fiber in your diet helps lower [bad] LDL cholesterol, which decreases the risk of stroke,” Dr. Johansen says. She adds that getting fiber from whole foods is better than supplements.

Savor a seasonal sip 

A warm cup of peppermint tea does more than get you in the holiday spirit—it also can help reduce your stroke risk. New research out of the U.K. revealed that taking a small dose of peppermint oil daily significantly reduced blood pressure, which also lowered stroke risk. Peppermint contains flavonoids, which research in Stroke has shown reduces stroke risk due to their anti-inflammatory properties. To get the benefit, add one drop of food-grade peppermint oil to at least 3 oz. of water and sip twice daily. 

Enjoy a short stroll

We know exercise improves cardiovascular health, but if it’s too chilly for a long walk, new research suggests that even a short stroll to see holiday lights or simply walking indoors can reduce your stroke risk. “Exercise lowers blood pressure and increases your metabolic activity,” Dr. Johansen says. “It also helps with heart strength and vascular resistance.”

Catch some zzzs

Holiday travel can disrupt your sleep schedule, but Dr. Johansen says it’s critical to get at least seven to nine hours of shuteye per day, whether that means turning in early or sleeping a little later than usual. “Sleep is huge,” she says. “It allows your glymphatic system to clear junk from your brain, and that only happens through sleep.” Tip: On the road? Toss the new Purple Travel Pillow in your bag. It’s designed to relieve pressure on road trips, flights and weekend getaways so you can clock a sound night’s rest wherever your travels take you.

Worth noting: Dr. Johansen adds that obstructive sleep apnea (OSA) is a major risk for stroke and should be treated by a doctor. You can learn more about the best treatment options for sleep apnea here.

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“Clinical trial evidence shows the Mediterranean diet plus olive oil was superior at preventing strokes than just the Mediterranean diet alone,” Dr. Johansen says. One option for the holidays: Brightland’s The Duo Set of two flavorful extra-virgin olive oils paired together for a hostess-worthy gift.

A version of this article appears in the November 30, 2026 issue of Woman’s World.

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