Eating a healthy diet reduces the risk of stroke
Overview
A stroke happens when the blood supply to part of the brain is cut off, killing brain cells. Damage to the brain can affect how the body works. It can also change how you think and feel. The effects of a stroke depend on where it takes place in the brain, and how big the damaged area is.
There are three different types of stroke. An ischemic stroke is caused by a blocked artery in the brain. A haemorrhagic stroke is caused by leaking or bursting of a blood vessel in the brain. Some people may have only a temporary disruption of blood flow to the brain, known as a transient ischemic attack (TIA) or mini stroke. A TIA doesn’t cause lasting symptoms.
Ischemic stroke is the most common type of stroke – around 85% of strokes in the UK. It happens when the brain’s blood vessels become narrowed or blocked. This causes reduced blood flow, known as ischemia. Blocked or narrowed blood vessels can be caused by fatty deposits that build up in blood vessels, or they can be caused by blood clots or other debris that travel through the bloodstream, most often from the heart.
Haemorrhagic stroke occurs when a blood vessel in the brain leaks or ruptures. Bleeding inside the brain, known as a brain haemorrhage, can result from many conditions that affect the blood vessels. Factors related to haemorrhagic stroke include:
- High blood pressure that’s not under control.
- Cerebral amyloid angiopathy (CAA) – CAA is common in people with dementia, but you can have CAA without having dementia.
- Bulges at weak spots in the blood vessel walls, known as aneurysms.
Many people think that strokes only happen to older people, but stroke can strike anyone, at any time. While most people who have a stroke are older, younger people can have strokes too, including children. One in four strokes in the UK happens to people of working age.
It’s vital to know how to spot the signs of a stroke in yourself or someone else. Use the FAST test to help you recognise the signs.
Around 50% of strokes could be avoided by following a few simple lifestyle rules.
Eat a healthy diet: healthy eating can help you reduce blood pressure and cholesterol levels, as well as losing weight. These are all factors that make you more likely to suffer from a stroke.
Take regular moderate excersise: if you’re active 30-60 minutes a day, most days of the week, you dramatically lower your risk of a stroke.
Drink sensibly: if you drink alcohol, drink in moderation only and have alcohol-free days.
Stop smoking: smoking doubles your risk of having a stroke. If you’re struggling to quit, get help and support.
Manage any underlying conditions: a number of underlying medical conditions, such as diabetes or high blood pressure, increase your risk of stroke. Managing these conditions appropriately, minimises that increased risk.
What foods should you eat to minimise the risk of a stroke?
A Mediterranean-based, healthy diet has been proven time and time again to be beneficial for cardiovascular health. Whilst sadly we do not benefit from the balmy Mediterranean weather, we can still take advantage of the dietary principles followed by many traditional cultures such as in Spain, Italy and Greece, where rates of stroke are lower than in the UK.
A traditional Mediterranean diet includes plenty of fresh fruit and vegetables, fish including both white and oily fish such as salmon, kippers and mackerel, wholegrains, unsalted nuts and seeds, lean meat and chicken, low-fat dairy products and unsaturated fats such as olive and vegetable oils. It also means a reduced intake of saturated fat such as butter, lard and ghee and other animal products such as cream and red meat.
Fruits and vegetables: Adding a portion of fruit and vegetables to your daily diet can reduce your risk of stroke by up to 10%. Every extra portion you eat reduces your risk even further.
Fibre: Including fibre in your diet can help to reduce your risk of stroke. It also helps to keep blood sugar levels stable and helps you manage your weight. It can also help with constipation and keeping your immune system strong. Adults should aim to eat about 30g of fibre every day. For more details, read our recent blog.
Wholegrains: Including whole grains in your diet can help to prevent type 2 diabetes, heart disease and weight gain. Wholegrains are a good source of B-vitamins and folic acid, as well as both types of fibre (soluble and insoluble).
Beans and pulses: These are a good alternative to red meat, of which eating more than four portions a week can increase your risk of stroke. As well as protein, beans and pulses also contain soluble fibre that can help lower your cholesterol.
Unsaturated fats: These are mainly found in oily fish such as salmon, sardines and mackerel, and in plant-based foods like nuts and seeds or the oils that come from them. Eating small amounts of unsaturated fats can help to prevent blocked arteries and blood clots, which can cause strokes.