Whether you're working on preventing a stroke or recovering from one, what you eat plays a big role. Katelyn Skeels, MSN, APRN, FNP-C, Nurse Manager of stroke care Tufts Medical Center, shares helpful tips on what foods can reduce your stroke risk.
First, what is a stroke?
Stroke is one of the leading causes of death and long-term disability in the US. A stroke occurs when a blocked artery or a ruptured blood vessel blocks blood flow to the brain. Without oxygen-rich blood, brain cells can begin to die within minutes, making a stroke a medical emergency. If you’re experiencing signs of a stroke, call 911 immediately.
The nutrition + stroke connection
Salt + sodium
One major risk for stroke is high blood pressure. Eating a low-sodium diet is important to lessen your chances of a stroke and keep your blood pressure in check. Most people should aim for less than 2,300 milligrams of sodium per day, ideally closer to 1,500 milligrams, especially if you have high blood pressure or a history of heart disease. There are several ways to make sure you are eating a low-sodium diet, including:
- Choosing fresh or frozen vegetables instead of canned vegetables
- Using herbs, citrus and vinegar in place of salt
- Reading food labels—sodium is sneaky and can hide in sauces, dressings, breads and snacks
Fats
Not all fats are created equal. Diets high in saturated fats and trans fats can raise LDL or “bad” cholesterol and increase stroke risk. On the other hand, healthy fats like omega-3 fatty acids can protect the heart and brain. You can add healthy fats to your diet by trying the following:
- Cutting back on fried foods, processed meats and packaged snacks
- Swapping butter for olive oil
- Eating fatty fish like salmon or sardines 2–3 times a week
Carbohydrates + whole grains
Processed foods like white bread, pasta and rice, as well as pastries and sugary snacks, cause blood sugar spikes that may increase your risk of stroke over time. Eating whole grains instead of processed foods provides fiber and nutrients that support heart and brain health. There are ways to incorporate whole grains into your daily life by:
- Choosing oatmeal, brown rice and whole-grain bread and cereal
- Limiting sugary drinks—opt for water, tea or sparkling water
- Substituting white flour for whole-wheat flour
Nutrition after a stroke
For those recovering from a stroke, nutrition plays an important role in healing and long-term brain function. A registered dietitian may recommend tips like:
- Preparing high-protein meals to promote muscle recovery
- Experimenting with heart-healthy diets like the DASH or Mediterranean diet
- Making small, consistent changes to support physical healing and cognitive and emotional well-being
The bottom line?
Food is fuel! Even making small changes to your diet can have a big impact on your overall health and help reduce your risk of stroke. Eating healthy does not mean that you have to cut out all the foods you like; you can still eat the foods you like, but you should eat everything in moderation.
