Thursday, March 19, 2015

Stroke Prevention: Nutrition

anti.jpgWhile there are many risk factors that are uncontrollable and irreversible when it comes to stroke, there are factors that can be treated and controlled. After reading my previous blog, which can be found at, you will find that through exercise and diet, you can lower your risk of stroke up to 80 percent. Over the next couple of weeks I will be going into more detail about proper stroke prevention. There are many foods that contain rich nutrients that have been found to beneficial to people that are found to be at-risk of stroke, such as:
  • Beans and Other Foods Rich in Folate- Beans aren't just good for your heart; they're also good for protecting your brain. That's because they're rich in the B vitamin folate, otherwise known as folic acid. Eating a diet rich in folate lowers the risk of stroke by 20 percent.

  • Oats, Almonds and Soy- Have you discovered soy milk, edamame, or young green soybeans? These are three of the foods that make up a cholesterol-lowering regimen. When eaten as part of a total diet that's low in saturated fat, this combination of foods appears to reduce LDL cholesterol levels by 28 percent.

  • Antioxidants- One reason fruits and vegetables are so helpful against stroke is that they're such good sources of antioxidants, which help reduce inflammation and prevent plaque build-up in the arteries. They also improve blood flow by helping blood vessels dilate.

  • Foods Rich in Potassium- Research shows that eating a diet low in potassium, less than 1.5 grams a day, increases stroke risk by 28 percent. The Health Professionals Follow-Up Study found that participants who ate nine daily servings of potassium-rich fruits and vegetables, like potatoes, prunes, and raisins, as well as the foods listed above, lowered their stroke risk by 38 percent compared to people who ate just four servings daily.

  • Low-Fat Milk- Milk is one of the best sources of potassium, magnesium, and calcium, all of which naturally lower blood pressure. Milk and other low-fat dairy products lower blood pressure, therefore reducing the risk of stroke.

  • Magnesium-Rich Foods Like Barley and Cornmeal- The same study that found that potassium-rich foods decreased stroke risk also showed that a diet higher in magnesium-rich foods reduced risk by 30 percent, even if you don't have high blood pressure.

  • Salmon and Other Fatty Fish- Omega-3 fats in fish like tuna, mackerel, and salmon improve blood flow by reducing inflammation in the arteries and making blood less likely to clot. Eating fish one to four times a week lowered stroke risk by 27 per cent.
Other important things to remember when picking a healthy stroke-free diet plan is to constantly check and know your blood pressure and to choose foods that won’t make this number dramatically fluctuate, quit smoking, moderate alcohol intake, and reconsider your diet. Try replacing high-fat with low-fat and sugars to fruits and vegetables and adding more fiber-rich foods to your diet, like whole-grain products. Stroke can be avoided if you work hard to prevent it from happening to you through your diet and exercise.

Wait, M. (2015, January 1). 7 Foods to Prevent a Stroke. Retrieved March 15, 2015, from
Feature, B. (2015, January 1). Stroke Prevention Lifestyle Tips. Retrieved March 15,

Chan, A. (2012, October 9). Tomatoes And 7 Other Foods That Lower Stroke Risk.

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