Stroke is a leading cause of death and disability worldwide. According to the World Health Organization (WHO), stroke is the second leading cause of death globally. In the United States, stroke is the fifth leading cause of death.

The good news is that making dietary changes can lower your risk of stroke. Keep reading to learn about dietary changes that can help reduce your risk of stroke.

Increase Your Intake of Fruits and Vegetables

Fruits and vegetables are essential for good health. They contain essential vitamins and minerals, fiber, and other nutrients that are important for maintaining optimal health.

Studies have found that a diet rich in fruits and vegetables can help lower your risk of stroke. Aim to eat at least five servings of fruits and vegetables per day.

Eat More Whole Grains

Whole grains are an excellent source of fiber, vitamins, and minerals. They have been linked to a reduced risk of stroke, heart disease, and other chronic conditions. Choose whole grain bread, pasta, brown rice, and other whole grain products.

Look for products that list “whole grain” as the first ingredient.

Lower Your Intake of Saturated and Trans Fats

Eating a diet high in saturated and trans fats can increase your risk of stroke. Saturated fats are commonly found in meat, dairy products, and processed foods. Trans fats are commonly found in fried foods, baked goods, and snack foods.

Choose lean protein sources like chicken, fish, and legumes. Limit your intake of high-fat dairy products and processed foods. Read nutrition labels to avoid products that contain trans fats.

Choose Healthy Fats

Not all fats are bad for you. In fact, some fats are essential for good health. Omega-3 fatty acids, found in fatty fish like salmon, are excellent for heart health. Other sources of healthy fats include nuts, seeds, and avocado.

Use olive oil or canola oil instead of butter or margarine when cooking.

Avoid Excess Sodium

Excess sodium (salt) can increase blood pressure, which is a major risk factor for stroke. Americans consume too much sodium, mostly through processed foods. Reduce your intake of processed foods and choose fresh foods whenever possible.

Use herbs and spices instead of salt to flavor your food. Read nutrition labels to compare sodium content between products.

Limit Alcohol Intake

Excessive alcohol consumption can increase your risk of stroke. The American Heart Association recommends limiting alcohol intake to two drinks per day for men and one drink per day for women.

One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

Avoid Sugary Foods and Drinks

Sugary foods and drinks can contribute to obesity and other chronic diseases, which can increase the risk of stroke. Choose water instead of sugary drinks. Limit your intake of candy, cookies, and other sweets.

Control Portion Sizes

Portion sizes in the United States have increased over the past few decades, which has contributed to the obesity epidemic. Eating too much can increase your risk of stroke and other chronic diseases. Use smaller plates and bowls.

Measure your food to ensure you are eating appropriate portion sizes.

Stay Hydrated

Dehydration can increase your risk of stroke. Make sure you drink enough water throughout the day to stay hydrated. Water is the best choice, but herbal tea and other beverages without added sugar can also help you stay hydrated.

Conclusion

Making dietary changes can lower your risk of stroke. Eating a diet rich in fruits, vegetables, whole grains, and healthy fats can improve your health and reduce your risk of chronic diseases.

Limiting your intake of sodium, alcohol, and sugar can also reduce your risk of stroke. Finally, controlling portion sizes and staying hydrated can help you maintain a healthy weight and reduce your risk of stroke.