A recent study has found that adopting a Mediterranean-style diet can reduce the risk of stroke by almost 20 percent.

This exciting news is welcome to the millions of people around the world who are searching for ways to lower their risk of heart attack and stroke, two leading causes of death worldwide.

What is a Mediterranean-style diet?

A Mediterranean-style diet is characterized by high consumption of fruits, vegetables, whole grains, nuts, seeds, and legumes. Olive oil is the primary source of fat in this diet, and fish and seafood are consumed regularly.

Modest amounts of poultry, dairy, and eggs are also incorporated, while red meat is minimized.

What sets a Mediterranean-style diet apart from other diets is its emphasis on whole foods and plant-based proteins.

The Study: Mediterranean Diet and Stroke Risk

The study, conducted by researchers at the University of Bordeaux, analyzed data from over 34,000 men and women over a 17-year period.

Participants’ dietary habits were assessed and categorized using a 9-point scale, with higher scores indicating a greater adherence to the Mediterranean-style diet.

The results of the study revealed that those who had higher adherence to the Mediterranean-style diet had a significantly lower risk of stroke, compared to those with lower adherence.

Those in the top third of adherence to the diet had a 17 percent lower risk of stroke than those in the bottom third.

Why Does the Mediterranean Diet Lower Stroke Risk?

The Mediterranean-style diet is rich in antioxidants, anti-inflammatory compounds, and healthy fats, which help to reduce inflammation and protect against oxidative stress.

These factors are known to contribute to the development of cardiovascular disease, including stroke.

The diet is also low in saturated fat and high in fiber, which helps to protect against high blood pressure and cholesterol – two leading risk factors for stroke.

Mediterranean Diet and Overall Health

In addition to reducing stroke risk, the Mediterranean-style diet has been linked to a host of other health benefits, including:.

Reducing the risk of heart disease
Reducing the risk of cancer
Lowering blood pressure and cholesterol levels
Improving cognitive function
Reducing the risk of depression

How to Adopt a Mediterranean-style Diet

Adopting a Mediterranean-style diet doesn’t require any special equipment or exotic ingredients. Here are some simple tips to get started:.

Base your meals around fruits, vegetables, whole grains, nuts, seeds, and legumes.
Choose olive oil as your primary source of fat, and avoid processed oils and butter.
Eat fish and seafood regularly, and limit red meat to a few times per month.
Add fresh herbs and spices to your cooking, instead of relying on salt for flavor.
Minimize processed and packaged foods, which are often high in added sugars and unhealthy fats.

Is There Anyone Who Should Avoid a Mediterranean-style Diet?

The Mediterranean-style diet is generally considered to be a safe and healthy eating plan for most people.

However, if you have a medical condition that requires you to limit your intake of certain foods, such as kidney disease or celiac disease, it’s important to consult with your doctor or a registered dietitian before making any changes to your diet.

Conclusion

The Mediterranean-style diet has been shown to be a safe and effective way to reduce the risk of stroke and other chronic diseases.

Adopting this eating plan doesn’t require any special skills or equipment, and can be easily incorporated into your daily life. By making some simple changes to your diet, you can lower your risk of stroke and improve your overall health and wellbeing.