5 Strikes Against Strokes

Here are five ways to help prevent strokes, based on recent studies

1.  Eat more citrus fruits.

Women who consumed the most citrus were less likely to have an ischemic (clot-related) stroke than women who consumed the least, according to data from the well-known Nurses’ Health Study,reported in the journal Stroke. The researchers attributed the benefit to compounds in citrus called flavanones, which may reduce inflammation and improve blood vessel function. Other substances in citrus like potassium, may also play a role.

2.  Eat more apples and pears, too.

This advice comes from a Dutch study, also in Stroke. People who ate the most white-fleshed produce (at least 170 gm a day, excluding potatoes) had half the risk of stroke over 10 years, compared to those eating the least.Apples and pears are rich in flavonoids. Other white fruits and vegetables, such as onions, mushrooms, and cauliflower, may also be protective.

3.  Get enough magnesium.

A Swedish analysis in the American Journal of Clinical Nutrition found that for every 100-milligram daily increase in dietary magnesium, there was a 9 per cent drop in stroke risk. (The recommended daily intake is 320 milligrams for women, 420 for men, which most people fall short of.) other studies have linked dietary magnesium to lower blood pressure and reduced cardiovascular risk. The best sources of magnesium are leafy greens, whole grains, nuts, beans, seeds, and fish.

4.  Drink a little (not a lot) of alcohol.

In another study in Stroke that also looked at women from the Nurses’ Health Study, light to moderate alcohol consumption (up to one drink a day) was associated with a lower risk of all strokes. No benefit (and possibly increased stroke risk) was seen at higher amounts.
Alcohol, in moderation, may help prevent blood clots and has a beneficial effect on cholesterol.  But as other studies have shown, high amounts can increase blood pressure and have other negative cardiovascular effects.

5 Avoid or at least limit trans fats.

A study of participants in the Women’s Health Initiative Observational Study, in the Annals of Neurology, found that those who consumed the most trans fats (averaging 6 grams a day) were nearly 40 per cent more likely to have an ischemic stroke than those who consumed the least (averaging 2 grams a day). Other fats and dietary cholesterol had no effect on stroke risk. This was true even after the researchers controlled for other dietary, lifestyle, and cardiovascular risk factors. Trans fats have been removed from many (but hardly all) foods in recent years.

BOTTOM LINE: These studies add to the growing evidence that a plant-based diet – with some fish and a little alcohol – is not only good for your heart but for your brain as well.