Introduction
Eating healthy is one of the best ways to reduce your risk of stroke. Dietitians have identified certain eating habits that can help reduce your risk of stroke. Eating a balanced diet with plenty of fruits and vegetables, whole grains, and lean proteins can help reduce your risk of stroke. Eating foods that are low in saturated fat, trans fat, and sodium can also help reduce your risk of stroke. Additionally, limiting your intake of processed and sugary foods can help reduce your risk of stroke. In this article, we will discuss the best eating habits to reduce stroke risk, according to dietitians. We will also provide tips on what to eat and what to avoid in order to reduce your risk of stroke.
Best Eating Habits To Reduce Stroke Risk, Say Dietitians — Eat This Not That
Stroke is a leading cause of death and disability in the United States, and dietitians are encouraging people to make changes to their eating habits to reduce their risk. Here are some of the best eating habits to reduce stroke risk, according to dietitians.
Eat More Fruits and Vegetables
Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help reduce stroke risk. Eating a variety of fruits and vegetables can help reduce inflammation, which is a risk factor for stroke. Aim to eat at least five servings of fruits and vegetables each day.
Choose Whole Grains
Whole grains are a great source of fiber, which can help reduce cholesterol levels and reduce stroke risk. Choose whole grain breads, cereals, and pastas instead of refined grains. Also, look for foods that are labeled “whole grain” or “whole wheat”.
Limit Sodium Intake
High sodium intake can increase blood pressure, which is a risk factor for stroke. Try to limit your sodium intake to 2,300 milligrams per day or less. Avoid processed and packaged foods, which are often high in sodium, and opt for fresh fruits and vegetables instead.
Eat Healthy Fats
Healthy fats, such as those found in olive oil, nuts, and avocados, can help reduce stroke risk. Try to limit your intake of saturated and trans fats, which can increase your risk of stroke. Instead, opt for healthy fats, which can help reduce inflammation and improve heart health.
Drink Alcohol in Moderation
Drinking alcohol in moderation can help reduce stroke risk. The American Heart Association recommends that men should limit their alcohol intake to two drinks per day and women should limit their intake to one drink per day. Excessive alcohol consumption can increase stroke risk, so it’s important to drink in moderation.
Stay Active
Physical activity can help reduce stroke risk by improving heart health and reducing inflammation. Aim to get at least 30 minutes of physical activity each day. This can include walking, jogging, swimming, or any other form of exercise that you enjoy.
Making changes to your eating habits can help reduce your risk of stroke. Eating a variety of fruits and vegetables, choosing whole grains, limiting sodium intake, eating healthy fats, drinking alcohol in moderation, and staying active can all help reduce stroke risk. Talk to your doctor or dietitian for more information about how to reduce your risk of stroke.
Having a stroke can be a terrifying, traumatic event. Strokes occur when blood flow is blocked and can’t reach your brain, which can be due to weakened or ruptured arteries or the bursting of a blood vessel. While this is scary to think about, the good news is that you can oftentimes lower your risk of stroke.
People with heart issues or heart disease, diabetes, high blood pressure, and high cholesterol are at greater risk of stroke. This is why finding a diet and fitness plan that can help lower the risk of these chronic diseases is key in helping to prevent or lower your risk of stroke.
To learn more, we talked with some dietitians about their advice on the best eating habits to reduce stroke risk. Read on, and for more healthy heart tips, check out 4 Worst Breakfast Habits for Blood Pressure.
“Healthy fats and omega-3s help the brain stay healthy and can help ward off brain diseases. My top healthy fat foods are salmon, avocado, and chia seeds,” says Morgyn Clair, MS, RDN, a registered dietitian nutritionist and author at Fit Healthy Momma.
You can also incorporate more healthy fats by making intentional choices with what you’re using to cook your food. For example, “swap your cooking spray with olive oil or canola oil,” says registered dietitian nutritionist Rachel Fine, RDN, the founder of To The Pointe Nutrition.
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“High sodium intakes are linked with hypertension, which contributes to stroke risk. Studies have shown that moderate sodium intake has a protective effect for strokes,” says Clair.
According to a 2021 report published in Stroke, higher intakes of sodium were related to an increased stroke risk, which is why the American Heart Association published new guidelines for eating less than or equal to 1,500 milligrams of sodium a day.
The CDC lists its specific guidelines for living a lifestyle that can help reduce the risk of stroke. On this list are things like maintaining regular exercise, limiting your alcohol consumption, and eating a healthy diet. When it comes to a “healthy diet,” the CDC suggests eating foods low in saturated fats, eating plenty of fruits and vegetables, and getting enough fiber every day.
In a meta-analysis that looked into over 8,900 cases of stroke, it was found that eating fiber helped to reduce the risk of stroke. This decrease in risk was about 12% for every 10 grams of added fiber throughout the day, according to the report.
Another important eating habit for stroke prevention is limiting your consumption of red meat, mainly due to its high saturated fat content.
According to a review published in Stroke and Vascular Neurology, replacing saturated fats like red meat with more Mediterranean-inspired healthy fats helps to reduce the risk of stroke.
One thing that Fine believes is truly helpful for your overall health is focusing less on just weight loss, and instead eating a balanced, healthy diet.
“Lastly, consider healing your relationship with food and removing the pressure of only focusing on weight loss. Lifestyle changes, regardless of whether weight is lost, have been associated with statistically and clinically relevant improvements in physiological measures like blood pressure and blood lipids,” says Fine.