Stroke is related to diet in many ways. Eating foods high in saturated fat, trans fat, cholesterol and sodium can increase risk factors for stroke, including high blood pressure, high cholesterol, diabetes and obesity. Conversely, consuming foods rich in vitamins, minerals and protective plant compounds may help reduce risk factors for stroke, promoting heart health.
Some foods to limit include processed meats, sugary drinks, foods high in sodium, fried foods, and alcohol. In particular, sugary drinks such as carbonated soft drinks, cakes, and sweets contribute to obesity and type 2 diabetes; foods high in sodium such as fast food and packaged foods, cause high blood pressure; Fried foods cause high cholesterol and inflammation, both risk factors for stroke.
Some foods help prevent strokes, including green leafy vegetables, walnuts, citrus fruits, and fatty fish. Walnuts are a source of alpha-linolenic acid (ALA), an omega-3 fatty acid that has been shown to reduce inflammation, improve blood flow and lower blood pressure, reducing the risk of stroke. Green leafy vegetables are rich in nitrates. When ingested, the body converts nitrates into nitric oxide, a molecule that plays an important role in regulating blood flow and blood pressure.
Citrus fruits contain flavonoids, which are plant compounds with antioxidant and anti-inflammatory properties that may help protect against stroke. Fatty fish like salmon, tuna and mackerel are high in omega-3 fatty acids, which can help reduce the risk of stroke by improving blood flow and reducing inflammation.
Some other ways to reduce your risk of stroke include regular physical activity, maintaining weight, managing stress and health conditions such as diabetes, high blood pressure and high cholesterol, and quitting smoking.