A stroke occurs when the blood flow to the brain becomes interrupted, resulting in a loss of oxygen; this leads to the death of brain cells. Effects can range from mild to severe. Whether you're recovering from a stroke or want to reduce your chances of ever having one, similar dietary principles apply.
Artery Health
Any condition that affects your arteries' health can increase your risk for stroke. This includes high blood pressure; atherosclerosis, in which hardened deposits of cholesterol narrow the blood vessels; and diabetes. Since diet heavily influences all of these conditions, modifying your meals and snacks can reduce your chances of suffering a stroke.
Fat and Cholesterol
Eating foods high in saturated fat and cholesterol can increase your risk of a stroke. If you already have high cholesterol, limit your sat fat intake to no more than 7 percent of your total calories. Limit your cholesterol intake to no more than 200 mg daily. To accomplish this goal, eat low-fat or fat-free dairy, lean red meats and fish, as well as chicken and turkey without the skin. Replacing animal proteins with soy products can ensure an adequate protein intake without the fat and cholesterol.
Blood Pressure
High blood pressure represents a major risk factor for stroke. Since the majority of sodium in the average diet comes from added salts in processed and packaged foods, reading labels becomes an important tool in reducing your sodium intake. For stroke prevention, the Cleveland Clinic recommends limiting your salt intake to 2,000 mg daily, or 1,500 mg if you already have hypertension. Buy products that contain less than 140 mg of sodium per serving -- this qualifies as a "low-sodium" food, according to the clinic.
Your best bet for decreasing sodium intake lies with increasing your consumption of fresh, unprocessed foods. For instance, eat fruits and vegetables in lieu of processed foods. Their naturally low-sodium content will ensure you stay below recommended guidelines without the need to obsessively monitor every milligram.
Alcohol
Alcohol can represent a double-edged sword when it comes to strokes. Enjoying one drink a day may reduce your stroke risk, while two or more drinks may increase it, according to the National Stroke Association. One drink equals 4 oz. of wine, 12 oz. of beer or 1 ¼ oz. of hard liquor.
Variety
Include a wide variety of whole grains, fruits and vegetables in your diet plan, advises the Cleveland Clinic. This will ensure your body receives an array of beneficial nutrients. This is particularly important if you've already suffered a stroke -- good nutrition will aid your recovery. Eat a variety of colors when it comes to fruits and veggies -- each type contains different antioxidants and nutrients.
Mediterranean Diet
A study led by neurologist Nikolaos Scarmeas of Columbia University Medical Center showed improved brain health in people who followed the Mediterranean diet. This diet focuses on fruits, vegetables, whole grains, and healthy fats found in olive oil and nuts; it's also low in meat. The study followed participants for six years. Those who most closely followed the diet reduced their risk of stroke by 36 percent. Scarmeas noted that not eating this type of diet had the same negative effect on the brain as having high blood pressure. Scarmeas and his team presented the study's results during a February 2010 meeting of the American Academy of Neurology in Toronto, Canada.
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