Nutrition's Power: Preventing Strokes, Saving Lives

how nutrition can prevent strokes

Nutrition is a powerful tool in preventing strokes. According to the CDC, strokes are the fifth leading cause of death in the US, yet 8 in 10 strokes are preventable. Lifestyle changes, especially nutritional ones, can significantly reduce your risk of stroke. Eating a healthy, balanced diet can help to lower blood pressure and cholesterol, two of the biggest contributors to stroke risk. Eating foods low in saturated fats, trans fats, and cholesterol and high in fibre, for example, can help prevent high cholesterol, while limiting salt (sodium) in your diet can lower blood pressure.

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Eating fruits and vegetables

Fruits and vegetables are loaded with nutrients like potassium, fibre, folate, vitamin A, and vitamin C. Potassium, for example, helps maintain healthy blood pressure, which is the leading risk factor for strokes. Aim to eat four to five servings of fruits and vegetables each day to lower your risk of stroke, keep your heart healthy, and maintain a healthy weight.

Fruits and vegetables contain many vitamins, minerals, and antioxidants that have beneficial effects in preventing strokes. For example, the antioxidants vitamin C, beta-carotene, and vitamin E scavenge free radicals, and vitamin C protects membranes from peroxidation by regenerating their alpha-tocopherol components. Flavonoids, commonly found in apples, berries, grapes, and onions, have inherent potent antioxidant, anti-inflammatory, and antithrombotic effects. They also prevent atherosclerosis, promote vascular relaxation, and have antihypertensive properties.

In addition to their stroke-preventing benefits, fruits and vegetables can also help prevent diabetes and heart disease.

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Reducing salt intake

Salt, or sodium, is an essential mineral that helps regulate blood volume, blood pressure, osmotic equilibrium, and pH levels in the body. However, excessive salt consumption leads to fluid retention and a subsequent rise in blood pressure. High blood pressure is the biggest contributor to stroke risk, and stroke is a leading cause of death and adult disability worldwide. As such, reducing salt intake is a crucial step in stroke prevention.

According to the American Heart Association, the recommended upper limit of sodium intake is 1500 mg/day. However, the general population often consumes more than double this amount. Most of the sodium in our diets comes from processed, packaged, and canned foods, as well as restaurant meals. To reduce salt intake, it is important to limit the consumption of these types of foods and read nutrition labels carefully.

The Impact of Salt Reduction on Health

The Impact of Salt Reduction on Stroke Risk

Given the direct relationship between blood pressure and stroke incidence, reducing dietary sodium intake can substantially lower the risk of stroke. Research suggests that reducing average salt intake by just 1g/day can prevent at least 2,600 stroke-related deaths annually, in addition to the thousands of non-fatal stroke events. Furthermore, population-based studies have shown that a reduction in salt intake can lead to an 18% to 24% decrease in the rate of stroke.

Tips for Reducing Salt Intake

  • Gradual reduction: Instead of drastically cutting down on salt, try gradually reducing the amount of salt and processed foods in your diet. This gives your taste buds time to adjust, making it easier to stick to a low-sodium diet.
  • Read labels: Sodium can be hidden in processed, packaged, and canned foods. Read nutrition labels and choose products with lower sodium content.
  • Cook at home: Restaurant meals tend to be high in sodium. Cooking at home gives you more control over the amount of salt in your food.
  • Spice it up: Herbs and spices like oregano, rosemary, thyme, and ginger can add flavour to your meals without the sodium.
  • Choose fresh: Opt for fresh, whole foods like fruits and vegetables, lean proteins, and dairy instead of processed options.

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Limiting sugar intake

Sugar is often dubbed an "empty calorie" food, as it provides little nutritional benefit and can lead to weight gain and blood sugar spikes. Excessive added sugars and sugary drinks are associated with inflammatory conditions like cardiometabolic disease. Therefore, limiting your sugar intake is a key step in reducing your risk of stroke. Here are some detailed tips to help you reduce your sugar intake:

Toss the Table Sugar

Cut back on the amount of sugar you add to beverages and foods like cereal, pancakes, coffee, or tea. Gradually reduce the amount of sugar you add, giving your taste buds time to adjust. Eventually, you may find you don't need to add any sugar at all.

Choose Your Drinks Wisely

Water is the best beverage for your health, but if you're craving something sweet, opt for unsweetened iced tea, diet drinks, or other unsweetened options instead of sugary drinks. Most added sugars in the average diet come from sugary drinks like sodas, sports drinks, and sweetened teas. Even drinks that seem healthy, like smoothies and fruit juices, can contain high amounts of added sugar.

Read Food Labels

Compare nutrition labels and choose products with the lowest amounts of added sugars. Added sugars can be sneaky, so be sure to read the ingredients list. Remember that dairy and fruit products will contain some natural sugars, which aren't usually a cause for concern.

Bake Smarter

When baking cookies, brownies, or cakes, try cutting the sugar in your recipe by one-third to one-half. Often, you won't notice the difference in taste, but your body will! Additionally, use flavour extracts like almond, vanilla, orange, or lemon to add a touch of sweetness without the sugar.

Spice It Up

Enhance the sweetness of your foods with warm spices like ginger, allspice, cinnamon, or nutmeg instead of adding sugar. Not only will this reduce your sugar intake, but it will also add a depth of flavour to your dishes.

Swap Added Sugar for Natural Sweetness

Instead of adding sugar to your cereal or oatmeal, try sweetening it with natural sugars found in fruits. Opt for fresh, frozen, dried, or canned fruits, but be mindful that many dried fruits are sweetened, so choose unsweetened options. Additionally, when choosing canned fruits, opt for those packed in water or natural juice instead of heavy syrup.

Choose Full-Fat Foods

It may seem counterintuitive, but low-fat varieties of foods like peanut butter, yogurt, and salad dressing often contain more sugar and sometimes more calories than their full-fat counterparts. So, when trying to cut down on sugar, opt for the full-fat options, but be sure to read the ingredients list to make an informed choice.

Be Wary of Ultra-Processed Foods

Ultra-processed foods, like soft drinks, sugary cereals, chips, and fast food, are engineered to taste amazing, making it hard to moderate your intake. These foods are a significant source of added sugars in the average diet, so try to cook from scratch when possible and opt for whole foods like whole fruits, legumes, whole grains, vegetables, and meat on the bone.

Be Mindful of "Healthy" Snack Foods

Some processed snack foods that seem healthy at first glance, like granola bars, protein bars, and dried fruit, can contain just as much sugar as chocolate bars. So, be sure to read the labels and choose options with no added sugars. Additionally, moderate your intake of dried fruit, as it contains concentrated amounts of natural sugar.

Keep a Clean House

If you keep high-sugar foods in your house, you may be more likely to eat them. So, limit the amount of sugary treats you keep on hand, and opt for healthier low-sugar snacks instead. That way, when a sugar craving strikes, you'll have something nutritious to reach for.

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Consuming healthy fats

Walnuts are a great source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Research has shown that eating walnuts can reduce the risk of dying from any cause, especially heart disease, and can help to lower blood pressure. Other nuts are also a great source of healthy fats and are recommended as a daily snack to reduce the risk of stroke. Avocados are another healthy fat that can be easily incorporated into your diet, providing similar benefits to nuts.

Fatty fish, such as salmon, tuna, and mackerel, are also rich in omega-3 fatty acids. Eating fish regularly has been linked to a lower risk of stroke. Fatty fish in particular may reduce the risk of ischemic stroke. However, lean fish such as snapper, mahi-mahi, and cod may also be beneficial for stroke prevention due to their higher amounts of protein, iodine, and selenium.

When choosing dairy products, opt for low-fat or non-fat options, as full-fat dairy contains saturated fat and cholesterol, which can increase the risk of heart disease and stroke.

In addition to consuming healthy fats, it is important to limit unhealthy fats such as saturated and trans fats, which are found in fried foods, baked goods, and packaged snacks. These unhealthy fats can contribute to high cholesterol and inflammation, increasing the risk of stroke.

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Maintaining a healthy weight

To determine whether your weight is in a healthy range, doctors often calculate your body mass index (BMI) by comparing your weight against your height. A BMI of 18.5 to 24.9 is generally considered healthy. However, people from South Asian, Chinese, other Asian, Middle Eastern, Black African, or African-Caribbean backgrounds are advised to aim for a BMI below 23 due to their higher risk of developing health issues at a lower BMI.

Waist and hip measurements are also used to assess excess body fat, which can increase the risk of health problems such as high blood pressure and diabetes. Measuring your waist-to-height ratio can be a useful indicator of whether you are carrying a healthy amount of body fat.

If you are overweight, losing weight can significantly reduce your stroke risk. Working with your doctor to develop a personalised weight loss strategy is essential. This may include dietary changes, increasing physical activity, and making long-lasting lifestyle changes.

To maintain a healthy weight, it is recommended to:

  • Engage in regular physical activity. The surgeon general recommends at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, each week for adults. Breaking this down into smaller sessions throughout the day can also be beneficial if you're short on time.
  • Eat a healthy, balanced diet. Choose foods low in saturated fats, trans fats, and cholesterol, and high in fibre. Include plenty of fresh fruits and vegetables in your meals.
  • Limit alcohol consumption. Excessive alcohol intake can raise your blood pressure. It is recommended that men have no more than two drinks per day, and women should have no more than one.
  • Consult your doctor or pharmacist for individual advice and support. They can provide guidance on lifestyle changes, weight loss groups, or other treatments to help you maintain a healthy weight.

Frequently asked questions

Eating a healthy, balanced diet can help to prevent strokes by reducing your risk factors. Eating foods low in saturated fats, trans fat, and cholesterol and high in fibre can help prevent high cholesterol. Limiting salt (sodium) in your diet can also lower your blood pressure. High cholesterol and high blood pressure increase your chances of having a stroke.

Eating fruits and vegetables can reduce your risk of stroke by up to 10%. Every extra portion you eat reduces your risk even further. You should aim to eat at least five portions of a variety of fruits and vegetables each day. Other foods that can help prevent strokes include:

- Whole grains

- Fish

- Lean meats

- Poultry

- Eggs

- Tofu

- Nuts

- Seeds

- Legumes

- Beans

- Dairy products

You should limit your intake of foods containing saturated fat, added salt, and added sugars. This includes biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, and potato chips.

In addition to eating a healthy diet, you should also maintain a healthy weight, get regular physical activity, and avoid smoking and excessive alcohol consumption.

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