Eating a nutrient-dense diet is important for stroke prevention. In fact, up to 80% of strokes may be preventable by making small, healthy lifestyle changes.
Two essential factors for reducing the risk of a future stroke include maintaining normal blood pressure and cholesterol levels.
High blood pressure, also known as hypertension, is the leading cause of stroke. However, certain nutrients and dietary fiber can help manage blood pressure.
Here’s what I recommend:
- Eat plenty of fruits and vegetables, especially those high in potassium, such as apples, bananas, apricots, oranges, cantaloupe, avocados, potatoes, sweet potatoes, spinach, zucchini and tomatoes.
- Choose high-fiber whole grains, such as 100% whole-wheat bread, brown rice, quinoa, bulgur wheat, farro and buckwheat. Try to choose grains with at least 3 grams of fiber per serving.
- Aim for at least two servings of fruit, three servings of vegetables, and two to four servings of whole grains every day.
- Include dairy products, which contain calcium and potassium — two important nutrients that help manage blood pressure.
Additionally, being mindful of your sodium intake is key. Choose foods that have less than 300 milligrams of sodium per serving.
Rather than using salt — such as sea salt, Himalayan salt, seasoned salt, garlic salt and onion salt — try sodium-free flavor boosters to season your foods. Choose pepper, smoked paprika, onion powder, garlic powder, minced garlic, fresh or dried herbs, lemon zest and lemon juice.
What to know about cholesterol
When it comes to cholesterol, high levels of low-density lipoprotein (LDL), often called the “bad” cholesterol, can significantly increase the risk of stroke by causing buildup of plaque in the arteries. This buildup can narrow the blood vessels and trigger blood clots that block blood flow to your brain.
To reduce the buildup of plaque, it’s important to include heart-healthy fats in your diet:
- Choose unsaturated plant-based fats, such as olive oil, canola oil, avocado oil, olives, avocados and nuts. While you don’t need to completely avoid saturated fats, it may be helpful to be mindful of how often you eat fatty meats, butter, cream, whole-fat dairy, fried foods and high-fat desserts.
- Add high-fiber foods — especially those rich in soluble fiber — to help manage LDL cholesterol. Soluble fiber sources include oatmeal, mangos, figs, oranges, Brussels sprouts, beans and lentils.
- Choose foods that are rich in omega-3 fatty acids, such as fish, chia seeds, flaxseed and walnuts. Omega-3s help increase the “good” high-density lipoprotein (HDL) cholesterol and reduce triglycerides.
Although it’s not necessary to become vegetarian to be healthy, including more plant-based foods has clear overall health benefits. Eating plenty of fruits, vegetables, whole grains and plant-based proteins, such as nuts, seeds, beans and legumes, will help boost your antioxidant intake and decrease inflammation.
Move your body
Physical activity also plays an important role in maintaining healthy blood pressure and cholesterol. Choose forms of movement that you enjoy or feel meaningful rather than forcing yourself into activities you dread. This can make it easier to stay active over time.
Start slowly and adjust your level of activity as you can tolerate. Your doctor or dietitian can help guide you towards physical activity that is appropriate based on your health history.
Finally, building a rapport and partnership with your doctor is essential to protecting your health. Talk with your doctor if you have concerns about your stroke risk or have a personal or family history of stroke. Together, you can identify lifestyle changes and appropriate treatments to help reduce your risk.
Ursula Ridens is registered dietitian nutritionist, certified eating disorder specialist and certified intuitive eating counselor affiliated with Sharp Grossmont Hospital.
