Stroke

The right diet is the key to managing many diseases and to improving general quality of life. For this condition, scientific research has found benefit in the following healthy eating tips.

• Low-Salt Diet

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  Too much salt can contribute to both stroke and hypertension, a major risk factor for stroke. Use less salt to reduce your risk.

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  Low-Salt Diet

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  High salt intake is associated with both stroke⁴⁸ and hypertension, a major risk factor for stroke.⁴⁹ Salt intake may increase stroke risk independent of its effect on blood pressure.⁵⁰ Among overweight people, an increase in salt consumption of about 1/2 teaspoon (2.3 grams) per day was associated with a 32% increase in stroke incidence and an 89% increase in stroke mortality.⁵¹Reducing salt intake is recommended as a way to reduce the risk of stroke.⁵²

• Fats

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  More research is needed to clarify the relationship between dietary fat and stroke risk, as different kinds of fat appear to have varying effects on different types of stroke. In the meantime, it’s a good idea to stick with monounsaturated fats, which are known to be heart healthy, such as olive oil.

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  Fats

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  The influence of dietary fat on the risk of stroke is not as clear as it is for heart disease risk. Some recent reports suggest an association between increased fat intake, including saturated fat (primarily found in meat and dairy), and a decreased stroke risk.^53,54 These unexpected findings may be due to unique dietary conditions in the country studied (Japan) or to flaws in study design.^55,56,57 Other evidence suggests the opposite relationship—that people consuming more saturated fat are at higher risk of stroke.⁵⁸

  Evidence regarding the role of unsaturated fats (primarily found in vegetable oils, cooked and processed foods made with vegetable oils, nuts, and seeds) is equally unclear,^59,53,54 suggesting that unsaturated fats may have varying effects on different types of stroke or that some unsaturated fats differ from others in their influence on stroke risk.

• Fish

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  Eating fish has been linked to reduced stroke risk in most studies.

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  Fish

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  Evidence is accumulating in favor of fish consumption, a rich source of omega-3 fatty acids, as a way to help prevent stroke. Eating fish has been linked to reduced stroke risk in most,^60,61,62 but not all,^63,64 studies.

• Fruit and Vegetables

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  Fruits and vegetables appear to protect against stroke and are a good source of potassium, which has been linked to a decreased stroke risk in some studies.

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  Fruit and Vegetables

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  Researchers have found an association between diets low in potassium and increased risk of stroke.^65,66,67 People who take potassium supplements have been reported to have a low risk of suffering a stroke.⁶⁵ However, the association of increasing dietary potassium intake and decreasing stroke mortality only occurred in black men and hypertensive men in one study.⁶⁹ Others have found an association between increased risk of stroke and the combination of low dietary potassium plus high salt intake.⁷⁰ Increasing dietary potassium has lowered blood pressure in humans, which by itself should reduce the risk of stroke.⁷¹ However, some of the protective effect of potassium appears to extend beyond its ability to lower blood pressure.⁷² Maintaining a high potassium intake is best achieved by eating fruits and vegetables.

  Diets high in fruit and/or vegetables are associated with a reduced risk of stroke, according to most studies.^73,74 In a large preliminary study, cruciferous and green leafy vegetables, as well as citrus fruit and juice, conferred the highest degree of protection.⁷⁵ Because it is not clear which components of fruits and vegetables are most responsible for the protective effect against stroke, people wishing to reduce their risk of stroke should rely primarily on eating more fruits and vegetables themselves, rather than taking supplements.

• Whole Grains

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  In one study, women who ate higher amounts of whole grains were at lower risk of stroke.

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  Whole Grains

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  A large study also found that women who eat higher amounts of whole grains are at lower risk of ischemic stroke.⁷⁵ Those women who ate more than one whole-grain food on an average day (twice the amount of fiber eaten by the average American) had approximately a 35% lower risk of suffering an ischemic stroke compared with women who ate virtually no whole-grain products on an average day. This study fits with previous research showing that women who consume more whole grains are also at reduced risk for heart disease caused by atherosclerosis.

• Alcohol Consumption

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  Having one or two alcoholic drinks per day may actually reduce stroke risk, but regular heavy drinking or binge drinking has consistently shown to increase it.

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  Alcohol Consumption

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  Having one or two drinks per day has lowered stroke risk in most studies,^76,77 though some researchers report no protection⁷⁸ and others find that even light drinking leads to an increased risk of stroke.⁷⁹ Regular heavy drinking or binge drinking, however, has consistently raised the risk of suffering a stroke by increasing blood pressure and causing heart muscle abnormalities and other effects.^80,77,76