Ischemic strokes, which account for up to 80 percent of all strokes, occur when a blood vessel feeding the brain becomes blocked due to atherosclerosis or a blood clot blocking a blood vessel. Hemorrhagic strokes, the remaining 20 percent of all strokes, occur due to a ruptured artery. Keeping your cardiovascular system healthy may lower your risk of stroke. Including sufficient omega-3 fatty acids in your diet may help protect your cardiovascular health.
Omega-3's Function
Omega-3 fatty acids, found primarily in fish, may help reduce inflammation and risk of blood clot formation. In addition, these fatty acids may lower your chance of developing stroke risk factors, which are heart disease and high blood pressure. Women who eat fish more than once a month have a lower risk of stroke than those who eat fish less often, notes a study published in the January 2001 "Journal of the American Medical Association." Eating at least two servings of fish weekly may cut your stroke risk in half.
Omega-3 Sources
Oily fish are among the best sources of omega-3 fatty acids. Mackerel provide significantly more omega-3s than other oily fish. Other options include tuna, herring, lake trout, cod, sturgeon and anchovies. Walnuts, flaxseeds, soybean and oil from these foods also provide some omega-3s, although less than fish provide. While fish-oil supplements are available in capsule form, supplements may not provide the same stroke protection as eating whole fish, say experts from the University of Medicine and Dentistry of New Jersey.
Getting Enough Omega-3s
To maintain cardiovascular health, the American Heart Association recommends eating at least two servings of oily fish each week. A serving is 3.5 oz. of cooked fish or around 3/4 cup of flaked fish. If you already have coronary heart disease, consult your healthcare provider about omega-3 fatty acid supplements. Although these supplements may improve your cardiovascular health, they aren't guaranteed to lower your risk of stroke, and any health improvements may take two to three weeks to appear.
Precautions
Some fish tend to contain high levels of mercury and other toxins and are therefore not healthy choices. These include swordfish, king mackerel and tilefish. Canned light tuna, salmon, pollock and catfish typically contain less mercury, making them healthier options. Avoid frying fish, because this may cook out the healthy oils. Bake or grill your fish instead. Because fish oil can thin the blood, if you bruise easily, have a bleeding disorder or take blood thinners like warfarin, consult a healthcare provider before taking fish-oil supplements. Due to potential health risks, never exceed 3 g of fish oil daily or the dosage your healthcare provider recommends, regardless of whether you have any health conditions or take medications.
References
- University of Maryland Medical Center; Omega-3 Fatty Acids; Steven D. Ehrlich; June 2009
- "Journal of the American Medical Association"; Intake of Fish and Omega-3 Fatty Acids and Risk of Stroke in Women; H. Iso, et al.; January 2001
- University of Medicine and Dentistry of New Jersey; Fish Consumption and Risk of Stroke: A Real Benefit or a Fish Story?; November 2003
- Tufts University School of Medicine Nutrition/Infection Unit; Omega-3 Fatty Acids; November 2010
- American Heart Association: Fish and Omega-3 Fatty Acids
- U.S. Department of Health & Human Services; Fried Fish and Stroke; Ira Dreyfuss; May 2011
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