Stroke is a leading cause of death and disability worldwide, and lifestyle factors such as diet have been found to play a role in its development. One nutrient that has been studied extensively in relation to stroke risk is protein.

But how much protein should you consume to reduce your risk of stroke? Let’s take a closer look at the evidence.

What is Protein?

Protein is a macronutrient that is essential for building and repairing tissues in our body. It is made up of amino acids, which are often referred to as the building blocks of protein.

There are 20 different amino acids, and our body can make some of them on its own, but others must be obtained through our diet.

Types of Protein

There are two main types of protein: complete and incomplete. Complete protein sources provide all of the essential amino acids that our body needs, while incomplete protein sources do not.

Examples of complete protein sources include:.

Meat, poultry, and fish
Eggs
Dairy products
Soy products

Examples of incomplete protein sources include:.

Grains
Legumes
Nuts
Seeds

Protein and Stroke Risk

Studies have found that consuming a diet high in protein may reduce a person’s risk of stroke.

One study published in the journal Stroke found that those who consumed the highest amount of protein had a 20% lower risk of stroke compared to those who consumed the lowest amount of protein.

Another study published in the Journal of the American Heart Association found that replacing carbohydrates in the diet with protein may reduce the risk of stroke.

The study followed over 150,000 women for 14 years and found that those who consumed the highest amount of protein had a 12% lower risk of stroke compared to those who consumed the lowest amount of protein.

How Much Protein Should You Consume?

The amount of protein that a person needs can vary depending on factors such as age, sex, weight, and physical activity level. However, the general recommendation is to consume at least 0.8 grams of protein per kilogram of body weight per day.

For example, a person who weighs 150 pounds (68 kilograms) would need to consume at least 54 grams of protein per day. However, individuals who are physically active or have certain medical conditions may require more protein.

It is important to note that consuming too much protein can also have negative health effects. High protein diets can increase the risk of kidney damage, osteoporosis, and certain types of cancer.

Conclusion

Consuming a diet high in protein may help reduce a person’s risk of stroke.

However, it is important to consume an appropriate amount of protein based on one’s individual needs and to avoid consuming excessive amounts of protein that may have negative health effects.