Help Reduce Stroke Risk with a Healthy Diet

Although there's no guaranteed way to prevent a stroke, adopting a dedicated stroke-prevention diet may significantly lower your risk. A diet rich in healthy foods offers many advantages, and following these guidelines will not only minimize your stroke risk factors but also contribute to better overall health. The American Stroke Association (ASA) provides helpful recommendations for dietary choices that support a stroke-free life.

The ASA highlights three key stroke risk factors that a healthy diet can help you manage:

• High cholesterol

• High blood pressure

• Excess body weight

To maintain a healthy weight, aim to burn the same number of calories you eat each day. This means being mindful of how many calories are in the foods you normally eat and the calories burned through your regular exercise. If weight loss is your goal, strive to burn more calories than you take in.

Key Foods for Healthy Eating

To ensure your body functions optimally, prioritize a variety of nutrient-rich foods from all food groups. Focus on including the following in your diet:

• Plenty of fruits and vegetables, rich in vitamins, minerals, and fiber, while being mindful of sugar and calorie content. Dark leafy greens like spinach and kale are especially beneficial.

• Lean sources of protein such as seafood, skinless lean meats and poultry, beans, peas, nuts, seeds, tofu, and other soy products.

• Unrefined whole grains, which are high in fiber and other essential nutrients.

• Low-fat or fat-free dairy options.

• Foods low in sodium.

• Minimally processed or unprocessed foods.

Remember to eat moderate portions, regardless of the food. Exercise caution when dining out, as restaurant servings often contain larger amounts of salt and fat than are ideal, particularly for a stroke-prevention diet.

Foods to Limit or Avoid

Foods offer different levels of calories and nutritional value. While low-calorie options might seem beneficial, some can be low in essential nutrients, making them "empty calories" that don't support your body's function or help reduce stroke risk. This is even more true for foods that are both high in calories and low in nutrients.

Try to limit or avoid these dietary factors:

• Foods rich in trans fat, commonly found in certain store-bought baked goods and fried items.

• Foods high in dietary cholesterol, such as bacon, non-lean red meat, eggs, cheese, and butter.

• Foods and drinks with high amounts of added sugars (including high fructose corn syrup), like sweet baked goods and soft drinks.

• Foods with a high salt/sodium content, especially prepared and processed meals.

• Full-fat dairy products, such as whole milk.

• Alcohol, which is best eliminated or consumed only in moderation.

In summary, remember this: Focusing your diet around maintaining or achieving a healthy weight can help to significantly reduce your risk of stroke. Embracing a diet that aligns with the guidelines discussed will benefit you in numerous ways. Shift your perspective from just avoiding stroke to recognizing that you're actively investing in your overall health and well-being.

Copyrighted material adapted with permission from Ignite Healthwise, LLC. This information does not replace the advice of a doctor.