Stroke Risk and Prevention in Grand Rapids, Michigan

Strokes are a leading cause of disability and death in the United States, including right here in Grand Rapids. The good news: more than 80% of strokes can be prevented. Many stroke risk factors are related to lifestyle, which means you have real power to lower your risk.

In West Michigan, where we experience cold, icy winters and seasonal lifestyle changes, it’s especially important to stay on top of your heart and brain health. Local health systems like Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health – University of Michigan Health, and Mercy Health all offer stroke prevention and treatment services, as do public health agencies such as the Kent County Health Department and Grand Rapids Public Health.

Know the Signs of Stroke: Use the F.A.S.T. Test

Recognizing a stroke quickly and getting emergency care can save brain function and even save a life. In Grand Rapids, always call 911 right away if you notice any signs of stroke.

The F.A.S.T. Test

  • F – Face:
    Ask the person to smile. Does one side of the face droop?

  • A – Arms:
    Ask them to raise both arms. Does one arm drift downward or feel weak or numb?

  • S – Speech:
    Ask them to repeat a simple sentence. Is their speech slurred, strange, or hard to understand? Do they seem confused?

  • T – Time:
    Time is critical. If you see any of these signs, call 911 immediately.

Other Common Stroke Symptoms

Call 911 right away if you notice any of the following, even if they only last a few minutes or go away:

  • Sudden numbness, clumsiness, weakness, or paralysis of the face, arm, or leg (on one or both sides of the body)
  • Sudden trouble seeing in one or both eyes
  • Sudden dizziness, loss of balance, or unexplained falls
  • Sudden, severe headache with no known cause
  • Sudden trouble swallowing
  • Sudden confusion or trouble understanding speech
  • Sudden nausea or vomiting with other stroke symptoms

If you are in Grand Rapids, EMS can take you to the nearest stroke-capable hospital such as Corewell Health Butterworth Hospital or Trinity Health Grand Rapids, where specialized stroke teams are available.

What Is a Stroke?

A stroke happens when blood flow to part of the brain is interrupted or reduced. Without enough blood and oxygen, brain cells begin to die within minutes. This is why every minute counts.

Two main types of stroke:

  • Ischemic stroke: Caused by a blood clot blocking an artery in the brain (most common type)
  • Hemorrhagic stroke: Caused by a weakened blood vessel that bursts and bleeds into the brain

Both types are medical emergencies.

Stroke Risk Factors: What You Can and Can’t Change

A stroke risk factor is anything that increases your chance of having a stroke.

Risk Factors You Cannot Change

  • Age: Risk increases as you get older, especially after age 45
  • Sex: Men have a slightly higher risk, but women often have worse outcomes
  • Family history: A parent, brother, or sister who had a stroke or heart disease
  • Previous stroke or TIA (“mini-stroke”): Greatly increases your risk of another stroke

Even if you have these risk factors, you can still lower your overall risk by managing the ones you can change.

Risk Factors You Can Change

  • High blood pressure (hypertension)
  • High cholesterol
  • Atrial fibrillation (AFib) and other heart conditions
  • Diabetes
  • Physical inactivity
  • Unhealthy diet
  • Being overweight or obese
  • Smoking or exposure to secondhand smoke
  • Excessive alcohol use

In Grand Rapids, talk with your primary care provider or a cardiologist at Corewell Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health about your personal stroke risk.

The Role of Your Grand Rapids Primary Care Provider

Your GP (primary care provider) is your partner in stroke prevention. During a regular checkup, they can:

  • Review your blood pressure, cholesterol, and blood sugar
  • Ask about your lifestyle, family history, and previous medical problems
  • Order tests for atrial fibrillation, diabetes, and other heart conditions
  • Recommend medications if needed to lower stroke risk
  • Refer you to local specialists, dietitians, or physical therapists in Grand Rapids

For most adults in West Michigan:

  • Start regular heart and stroke risk checks by age 45, or earlier if you have risk factors
  • If you have multiple risk factors, ask for a “Heart Health Check” or cardiovascular risk assessment

High Blood Pressure: The Biggest Risk Factor for Stroke

Why High Blood Pressure Matters

High blood pressure (hypertension) is the single biggest risk factor for stroke. It can:

  • Damage and narrow your arteries
  • Make artery walls weaker and more likely to break
  • Lead to blood clots that block blood flow to the brain

A typical normal blood pressure is around 120/80 mmHg.
If your blood pressure is regularly 140/90 mmHg or higher, you have high blood pressure.

Because high blood pressure often has no symptoms, the only way to know is to get it checked:

  • At your doctor’s office
  • At a clinic or urgent care in Grand Rapids
  • At many pharmacies offering free or low-cost blood pressure checks

Your provider may recommend:

  • Lifestyle changes (diet, exercise, weight loss, stress management)
  • Medication to control your blood pressure

High Cholesterol and Stroke Risk

How Cholesterol Affects Your Arteries

Cholesterol is a type of fat in your blood. When levels are too high, cholesterol can build up on artery walls, forming plaques that:

  • Narrow or block arteries
  • Reduce blood flow to the brain and heart
  • Increase the chance of blood clots and stroke

In many guidelines, high total cholesterol is 5.5 mmol/L or more, but your ideal level depends on your overall risk (blood pressure, diabetes, smoking, age, etc.).

Your Grand Rapids provider will:

  • Order a fasting or non-fasting blood test
  • Explain your LDL (“bad”), HDL (“good”), and triglyceride levels
  • Help you create a plan to lower cholesterol with diet, physical activity, and possibly medication

Atrial Fibrillation (AFib) and Irregular Heart Rhythms

When Your Heart Beats Out of Rhythm

Atrial fibrillation (AFib) is a heart rhythm problem where your heart beats fast and irregularly. This can cause blood to pool and form clots in the heart, which can travel to the brain and cause a stroke.

Signs and symptoms may include:

  • Pounding, fluttering, or “racing” heartbeat (heart palpitations)
  • Irregular pulse
  • Shortness of breath
  • Chest discomfort or pain
  • Tiredness or fatigue
  • Dizziness, feeling faint or lightheaded

Some people with AFib have no symptoms at all. A doctor can:

  • Check your pulse and heart rhythm
  • Order an ECG (electrocardiogram) or other tests
  • Prescribe medications to control your heart rhythm and prevent clots

If you are treated for AFib in Grand Rapids, you may see a cardiologist or electrophysiologist at local health systems such as Corewell Health or Metro Health.

Diabetes and Stroke Risk

Type 2 diabetes damages blood vessels and increases the risk of blocked arteries, heart disease, and stroke.

To reduce your risk:

  • Check your blood sugar as recommended
  • Take any diabetes medications or insulin as prescribed
  • Work with your GP, endocrinologist, or diabetes educator in Grand Rapids
  • Maintain a healthy diet and stay physically active

If left undiagnosed or poorly controlled, diabetes greatly increases the risk of stroke and other complications.

Physical Inactivity and Sedentary Lifestyle

Lack of physical activity is the second biggest lifestyle risk factor for stroke. It can lead to:

  • High blood pressure
  • High cholesterol
  • Type 2 diabetes
  • Weight gain and obesity

How Much Activity Do You Need?

Aim for at least:

  • 150 minutes of moderate-intensity activity per week (about 30 minutes most days), such as:
    • Brisk walking on the Grand Rapids Riverwalk or local trails
    • Light jogging or cycling on Kent County bike paths
    • Active housework or yard work

You should:

  • Increase your heart rate
  • Feel a little warm
  • Get somewhat out of breath

Also include muscle-strengthening activities at least 2 days per week:

  • Bodyweight exercises
  • Light weights or resistance bands
  • Yoga or Pilates (many studios and community centers in Grand Rapids offer classes)

You can break your 30 minutes into shorter sessions (for example, 3 x 10 minutes).

To stay motivated:

  • Choose activities you enjoy
  • Invite friends, family, or coworkers to join you
  • Take advantage of indoor options in winter (gyms, community centers, mall walking, home workouts)

Talk to your GP before starting a new exercise program, especially if you have heart disease, diabetes, or other chronic conditions. They can refer you to a physiotherapist or exercise physiologist in Grand Rapids to help you get active safely.

Healthy Eating to Prevent Stroke

Eating an unhealthy diet can lead to:

  • High blood pressure
  • High cholesterol
  • Weight gain

All of these increase your risk of stroke.

What a Heart-Healthy Diet Looks Like

Focus on a variety of nutritious foods, including:

  • Vegetables and legumes/beans
  • Fruits
  • Whole grains (whole wheat bread, oats, brown rice, whole grain pasta)
  • Lean proteins:
    • Lean meats and poultry
    • Fish (especially oily fish like salmon or trout)
    • Eggs
    • Tofu, nuts, and seeds
  • Low-fat or reduced-fat dairy:
    • Milk
    • Yogurt
    • Cheese or alternatives

Also:

  • Drink plenty of water
  • Limit salt (sodium) to help control blood pressure
  • Reduce added sugars (sodas, sweets, many processed snacks)
  • Cut down on saturated and trans fats (fried foods, fatty meats, many baked goods)

Cooking at home more often, using fresh ingredients from local Grand Rapids grocery stores or farmers’ markets, can help you eat better and control portion sizes. Share meals with family and friends to make healthy eating more enjoyable.

Your GP can refer you to a registered dietitian in Grand Rapids who can help you create a personalized eating plan.

Healthy Weight and Stroke Prevention

Being overweight or obese can:

  • Raise blood pressure
  • Increase cholesterol
  • Lead to type 2 diabetes

All of these raise your stroke risk.

Small Changes Make a Big Difference

Your doctor can help you figure out a healthy weight range for you. You can reach it by:

  • Eating a balanced, lower-calorie diet
  • Increasing your physical activity
  • Making gradual, realistic changes

Even losing just 5% of your body weight can improve your health and lower your stroke risk. Your GP can refer you to:

  • A dietitian for nutrition guidance
  • A physiotherapist or exercise specialist for a safe activity plan

Alcohol and Stroke Risk

Drinking too much alcohol can:

  • Raise blood pressure
  • Trigger atrial fibrillation (AFib)
  • Contribute to weight gain
  • Make diabetes harder to control

All of these increase your risk of stroke.

Safer Drinking Guidelines

Most U.S. guidelines recommend that:

  • Women have no more than 1 standard drink per day
  • Men have no more than 2 standard drinks per day

And in general:

  • The less you drink, the lower your risk of harm from alcohol

Check drink labels to see how many standard drinks you are actually consuming. If you drink regularly, talk with your Grand Rapids provider about your alcohol use and stroke risk. They can connect you with local support services if you want to cut down or stop.

Smoking and Secondhand Smoke

How Smoking Increases Stroke Risk

Smoking:

  • Raises blood pressure
  • Narrows and hardens your arteries
  • Increases the “stickiness” of your blood, making clots more likely

Breathing in other people’s smoke (secondhand smoke) also increases stroke risk. Only 100% smoke-free environments can fully protect you.

It is never too late to quit smoking. Once you stop:

  • Your stroke risk begins to drop almost immediately
  • Over time, your risk can approach that of a non-smoker

In Grand Rapids, your GP can help you create a quit plan and may refer you to:

  • Michigan’s Quitline and local tobacco cessation programs
  • Counseling and nicotine replacement therapies

Seasonal Stroke Risks in Grand Rapids

Living in West Michigan brings unique seasonal challenges that can affect stroke risk:

  • Cold winters and snow:

    • Shoveling heavy snow can strain your heart and raise blood pressure
    • Cold temperatures can constrict blood vessels
    • If you have heart disease or stroke risk factors, ask your doctor how to safely manage winter chores

  • Less daylight in winter:

    • May reduce physical activity and worsen mood
    • Try indoor exercise options and maintain a regular routine

  • Holiday eating and drinking:

    • Rich foods, extra salt, and more alcohol can spike blood pressure and cholesterol
    • Plan ahead to balance celebrations with healthy choices

Being aware of these local factors can help you stay proactive about stroke prevention year-round.

How to Lower Your Stroke Risk in Grand Rapids

1. Get Regular Health Checks

  • See your GP or primary care provider for a routine checkup
  • Ask specifically about your stroke and heart attack risk
  • Have your:
    • Blood pressure checked
    • Cholesterol tested
    • Blood sugar checked for type 2 diabetes
    • Pulse checked for an irregular heartbeat (AFib)

2. Be Physically Active

  • Aim for at least 150 minutes of moderate activity per week
  • Include muscle-strengthening exercises twice a week
  • Talk to your GP before starting a new program
  • Ask for a referral to a physiotherapist or exercise physiologist if you need guidance

3. Eat a Heart-Healthy Diet

  • Emphasize:
    • Vegetables and legumes/beans
    • Fruits
    • Whole grains
    • Lean meats, poultry, fish, eggs, tofu, nuts, and seeds
    • Low-fat dairy
  • Drink plenty of water
  • Limit salt, sugar, and unhealthy fats
  • Ask your GP for a referral to a dietitian in Grand Rapids

4. Reach and Maintain a Healthy Weight

  • Work with your provider to set realistic weight goals
  • Combine healthy eating with regular activity
  • Remember: even a small weight loss (about 5% of your body weight) can improve health

5. Limit or Avoid Alcohol

  • Follow recommended limits or consider cutting back further
  • Talk to your doctor if you find it hard to reduce your drinking

6. Don’t Smoke

  • Seek help to quit:
    • Talk to your GP
    • Use local and state quit programs
  • Avoid secondhand smoke whenever possible

Local Stroke and Health Resources in Grand Rapids

If you live in the Grand Rapids area, you have access to strong stroke care and prevention resources:

  • Primary Care and Hospitals

    • Corewell Health (Butterworth, Blodgett, and area clinics)
    • Trinity Health Grand Rapids
    • Metro Health – University of Michigan Health
    • Mercy Health and affiliated clinics

  • Public Health Support

    • Kent County Health Department
    • Grand Rapids Public Health programs for chronic disease prevention, smoking cessation, and nutrition

Ask your provider which local programs or specialists are right for you.

Emergency Reminder

If you notice any signs of stroke in yourself or someone else in Grand Rapids:

  • Call 911 immediately
  • Do not drive yourself to the hospital
  • Do not wait to see if symptoms go away

Fast treatment can reduce brain damage and improve recovery.

Key Points

  • Strokes can be fatal, but more than 80% are preventable.
  • Many stroke risk factors are lifestyle-related, so you can take action.
  • High blood pressure is the biggest controllable risk factor for stroke.
  • Use the F.A.S.T. test to recognize stroke symptoms quickly.
  • In Grand Rapids, partner with your local healthcare providers and public health resources to manage your risk and protect your brain health.