In the merry, merry month of May, health associations encourage us to be aware of stroke prevention, and we also celebrate one of the healthiest food patterns, the Mediterranean Diet.
A stroke occurs when a clot or rupture in an artery carries oxygen-rich blood to the brain. Each year, approximately 795,000 Americans have a stroke. According to the National Institute of Neurological Disorders, stroke ranks as the fourth leading killer in the United States, and it is the most common cause of adult disability. The US Office of Disease Prevention and Health Promotion website lists the vital steps you can take to lower your risk of stroke:
If You Smoke, Quit
- If you have heart disease, get treatment.
- Get active.
- Eat healthy.
- Keep your blood pressure and cholesterol levels in the normal range.
- Keep your blood sugar (glucose) in the normal range.
- Stay at a healthy weight.
The last three are likely to follow when you eat healthy (number four). While there is no single “right” way to eat, the Mediterranean diet is strongly associated with disease avoidance. Although details of this pattern may vary, the Mediterranean diet includes high amounts of plant-based food and olive oil and limited amounts of meat, dairy and wine.
Vegetables and FruitStrive for five or more servings of non-starchy vegetables daily. To absorb the numerous micronutrients and antioxidants that combat inflammation, you must include a healthy source of fat, such as nuts, seeds, avocados or extra virgin olive oil. Olive oil is high in monounsaturated fatty acids, an essential part of the Mediterranean diet. A review of studies involving 38,673 participants found that increasing olive oil consumption by one ounce a day is associated with an 18 percent reduced risk of stroke.
Each day, enjoy two cups of fruit (e.g., one medium orange plus one cup of berries) because they provide unique antioxidants, including vitamin C. Studies show that high levels of circulating vitamin C are associated with a 19 percent reduction in stroke risk. Many vegetables and fruits are excellent sources of potassium, a mineral that can help lower blood pressure.
Fish, Shellfish, and White Meat
A review of studies found that people with the highest fish intake experienced a significantly lower incidence of stroke. Fatty fish (e.g., salmon and trout) are a source of omega-3 fatty acids, which may play a role in reducing triglyceride levels. An analysis of two broad studies observed that substituting one serving of red meat daily for one serving of poultry was associated with a decreased risk of stroke.
Beans and other Legumes
Eat a half-cup serving of cooked beans or legumes daily because they are a rich source of fiber and can reduce unhealthy blood cholesterol. Canned beans and bean pasta are two options to meet this goal.
Whole Grains
The Med Diet recommends three servings of whole grains (e.g., whole wheat bread, oats, brown and black rice or quinoa) daily. Remember that the serving is one ounce dry or four ounces cooked weight.
Dairy
Saturated fat is associated with poor cardiovascular health, so limit butter and cheese consumption. Conversely, fermented milk (yogurt and kefir) is associated with a healthier microbiome, which promotes overall health.
Foods to Limit
Salt contains sodium, which helps keep body fluids at the right level. Too much salt may increase blood pressure, the most significant risk factor for stroke. When the walls of your arteries harden and narrow, the risk of blood clots increases.
Fried Foods and Red and Processed Meats — A recent study found that people whose dietary patterns were high in fatty meats and fried foods were at increased risk of stroke.
Wine — Traditional wines from the Mediterranean region were lower in alcohol. One to two drinks a day have been considered part of the diet; however, the possible harm of alcohol consumption outweighs the potential benefits.
Tips for Change—Adding or subtracting one food at a time makes healthy eating less overwhelming.
- Use peanut butter on toast instead of butter.
- Snack on nuts instead of chips if you are hungry.
- Sneak chopped veggies into soups, stews, chilis and casseroles.
Nancy Teeter is a Registered Dietitian and a SaddleBrooke resident. Though mostly retired, she is passionate about sharing her knowledge of nutrition with others. Always consult your medical provider before making lifestyle changes.
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