Dietary choices crucial for stroke prevention

Eating the right foods can help lower the risk of having a stroke. Diet affects our body in many ways, influencing our cholesterol, blood pressure, and blood sugar levels. These factors are important because they can increase the likelihood of a stroke. José M. Ordovás, a nutrition scientist from Tufts University, suggests making gradual dietary changes. He compares this journey to the Chinese saying, "the journey of a thousand miles begins with a single step." Simple improvements in diet can have significant effects on health over time. One major concern is salt. High sodium intake can raise blood pressure and increase the risk of stroke. Potassium can help counter salt's effects by relaxing blood vessels and lowering blood pressure. Reducing salt while increasing potassium through foods like bananas, avocados, and spinach can aid in stroke prevention. Cholesterol is another important factor. While it is necessary for the body, too much can lead to artery blockage. Healthy fats, such as those in olive oil and fish, can help manage cholesterol levels. Fiber also plays a role, as it helps remove cholesterol from the body. Fruits, vegetables, and whole grains can boost fiber intake. Ordovás notes that many people consume too many ultra-processed foods, which are often high in sugar and salt. Swapping these foods for healthier homemade options can improve overall diet quality. Recent advances in nutrition science are making health advice more personalized. Research is exploring how genetics affect stroke risk. The Mediterranean diet, rich in healthy foods, is considered beneficial for preventing strokes, even in older adults. While no single food can prevent strokes, a balanced diet is essential. Changes may seem complex, but they can lead to better health outcomes over time.