Welcome back readers to an important discussion about diet and preventing strokes. We’ll share with you how your diet, health, and overall wellness can aid in preventing strokes. Do you know a stroke survivor? How did the stroke affect them and their family? The sudden onset of strokes does not convey the slow lead up of risk as well as the life-changing aftermath. Since strokes relate to many different health conditions like hearth health, check out a related article here. For now, let’s focus on nutrition strategies and preventing strokes.
The onset of a stroke
According to the CDC, there are two main types of strokes:
- Ischemic stroke
- Hemorrhagic stroke
An ischemic stroke is caused when an artery that supplies the brain with oxygenated blood becomes clogged with fatty deposits called plaque. However, a hemorrhagic stroke occurs when a blood vessel supplying the brain bursts and bleeds out from causes like high-blood pressure. How do you know if you or someone else is having a stroke? Sudden numbness in one side of the body, confusion, trouble speaking, lack of clear vision, trouble coordinating movements, and severe headache can be signs of stroke. It is vital to treat a stroke as quickly as possible. The longer the stroke is left untreated, the more brain cells die off due to lack of oxygen. Possible outcomes of a stroke include paralysis, difficulty conducting speech, trouble chewing/swallowing, difficulty coordinating movement, memory loss, and more.
Diet and strokes
What foods help prevent strokes? You already know how to eat heart healthy if you read my previous articles from February, but let’s review some key points. Model your diet to the Mediterranean diet. According to institutions like Harvard, the Mediterranean diet is great at reducing risk for strokes. Consume plenty of fruits, vegetables, nuts, seeds, legumes, potatoes, whole grains, fish, seafood, and extra virgin olive oil. Try to monitor how much eggs, poultry, cheese, and yogurt. However, limit/remove red meat, processed foods, sugar-sweetened beverages, refined grains, and refined oils. This diet will provide a nutritious variety while aiding in weight loss, managing diabetes, and improving heart health.
How to avoid a stroke
As we discussed: put food first. In addition, try to include 150 minutes of moderate intensity exercise with two days of strength training per week. Play tennis, go for a long hike, roll out the yoga mat, or go for a refreshing swim. Also, make sure to get annual health screenings. In order to improve your health, you need to address the current state of your health. Maintain a healthy weight to reduce risk of high-blood pressure and cardiovascular disease. Other ways to reduce onset of a stroke is to quit smoking and limit consumption of alcoholic beverages.
For more information related to strokes, check out my other blog posts!
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Candice Shipley, Student Nutritionist
Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2023