Dr. Ahmed
Exercise and diet for stroke prevention are the key lifestyle interventions that must be followed meticulously by individuals who are at high risk for stroke.
High-risk individuals for stroke include people with diabetes, hypertension, heart disease, smokers, dyslipidemia, obesity, and females on birth control pills.
In addition, individuals with a TIA (transient ischemic attack) or stroke are at a very high risk of developing a re-stroke. The risk of stroke recurrence is as follows:
Years after the first stroke | Risk of recurrence |
| First-year | 7 – 20% |
| First five years | 16 – 35% |
| First ten years | 14 – 51% |
Introduction:
A stroke occurs when a blood vessel that transports nutrients to the brain becomes blocked or ruptures. Because of that, brain cells end up losing oxygen and begin to die.
Stroke damages the brain arteries, which transport blood to the brain.
This condition is caused by high blood pressure, heart disease, high cholesterol, diabetes, and obesity. Therefore, the prevention of stroke can be done through a regulated diet.
The severity of a stroke can be determined by the location where the obstruction occurs and the amount of dead brain tissue.
It is a medical emergency because the human brain is involved in every physical function, either directly or indirectly. So, any obstruction may cause a loss of function in a specific region.
Every year, more than 79,5000 people become victims of a stroke. About 87% of all strokes are ischemic strokes in the United States. [Ref]
Diet for Stroke Prevention:
You may be aware that eating a healthy diet can help lower your risk of developing heart disease, diabetes, obesity, or even cancer.
But you might be unaware that healthy eating also significantly reduces your chances of having a stroke or a transient ischemic attack.
Many strokes can be avoided, and one important way to do so is to eat healthily.
Even small changes to your eating habits can improve your overall health, especially if you are at risk of having a stroke. So everyone should eat consciously.
How Do You Prevent a Stroke?
The three main ways to prevent a stroke are:
- Salt restriction and management of hypertension
- Managing blood cholesterol levels
- Weight loss
Tips to Help Reduce the Risk of Stroke
Some dietary tips that help reduce the risk of stroke.
Fruits and Veggies:
Almost a third of your daily diet should consist of fruits and vegetables. This makes almost 5-6 servings per day.
Another third of your daily diet should consist of starchy foods.
Fats:
Since fats are the reason behind blood pressure obstruction. Limit your intake of full-fat milk, cream, cheese, fatty meat, processed meats, and fast food. Switch to low-fat or fat-free dairy.
Salt Restriction:
Restrict your salt intake to one teaspoon per day because hypertension can lead to stroke. This includes hidden salt, which can be found in some prepared and processed foods.
Protein:
Include Oily fish, beans, peas, pulses, nuts, and seeds as these are good sources of protein
Sugars:
Consume less than 60g of sugar per day.
Food guide for a Stroke diet:
Here’s a list of restricted and allowed foods that you must keep in mind while on a healthy diet for stroke prevention.
Diet for Stroke | Foods Allowed | Foods Not Allowed |
| Vegetables and Fruit |
|
|
| Grain Products |
|
|
| Milk and Alternatives |
|
|
| Meat and Alternatives |
|
|
| Fats and Oils |
|
|
One Week Diet Plan for Stroke Prevention:
One week breakfast menu for stroke prevention:
Day | Breakfast | Total Calories |
| Monday | Banana and cinnamon quinoa bowl (1 cup), and add 1 apple | 280 |
| Tuesday | Whole grain bread (2 slices) with peanut butter (2 tbsp) + ½ cup blueberries | 310 |
| Wednesday | Wholegrain English muffin and apple slices | 200 |
| Thursday | Hard-cooked eggs (2) + Whole grain bagel and 1 pear | 355 |
| Friday | Scrambled eggs (2) with whole grain tortilla and pineapple chunks (1/2 cup) | 340 |
| Saturday | Almond + oat bars + 1 cup fat-free milk | 340 |
| Sunday | Whole grain French toast prepared with olive oil (2) and Greek yogurt (1 cup) | 265 |
One week’s Lunch menu for stroke prevention:
Day | Lunch | Total Calories |
| Monday | Sweet potato, beans, and garlic stew with whole wheat tortilla and Vegetable salad (1/2 cup) | 350 |
| Tuesday | Chickpea stew with brown rice with sauteed kale | 405 |
| Wednesday | Chicken & vegetable stir fry with quinoa (1/2 cup) and salad greens | 450 |
| Thursday | Vegetable rice with potato kebab and peach juice (1 cup) | 350 |
| Friday | Salmon pasta with Swiss cheese and lentils salad (1 cup) | 410 |
| Saturday | Oyster chicken with whole wheat pita bread and green salad | 405 |
| Sunday | Roasted Trout with avocado (1) and green beans (1/2 cup) | 360 |
One week dinner menu for stroke prevention:
Day | Dinner | Total Calories |
| Monday | Tofu kebabs (2) with grilled veggies | 440 |
| Tuesday | Lentils and vegetable pasta (with cottage cheese) with diced tomato and onions | 375 |
| Wednesday | Steamed salmon with lemon and herbs, with roasted veggies | 250 |
| Thursday | Avocado stuffed sweet potato with hummus and light cheese, and pomegranate juice (1 cup) | 390 |
| Friday | Air-fried chicken wings (4-5) with thyme-roasted carrots | 370 |
| Saturday | Boiled egg whites and beans salad with sprinkled olive oil (1 cup) | 350 |
| Sunday | Grilled chicken sandwich with light mayo (2) + cantaloupe chunks (1/2 cup | 390 |
Diet for Stroke Prevention: One-week Menu
Day | Breakfast | Snack | Lunch | Snack | Dinner | Total Calories |
Monday | Banana and cinnamon quinoa bowl (1 cup) and add 1 apple Calories: 280 | 1 cup Roasted chickpeas with sprinkled lemon and pepper (without salt) Calories: 135 | Sweet potato, beans, and garlic stew with whole wheat tortilla and Vegetable salad (1/2 cup) Calories: 350 | Honey & Cinnamon tea Calories: 60 | Tofu kebabs (2) with grilled veggies Calories: 440 | 1265 |
Tuesday | Whole grain bread (2 slices) with peanut butter (2 tbsp) + ½ cup blueberries Calories: 310 | Apple, cucumber, and mint smoothie 1 cup Calories: 120 | Chickpea stew with brown rice with sauteed kale Calories: 405 | Whole grain crackers (2) Calories: 50 | Lentils and vegetable pasta (with cottage cheese) with diced tomato and onions Calories: 375 | 1260 |
Wednesday | Wholegrain English muffin and apple slices Calories: 200 | Boiled corn (1 cup) with orange slices (1 whole orange) Calories: 135 | Chicken & vegetable stir fry with quinoa (1/2 cup) and salad greens Calories: 450 | Baked chocolate cookie (1) Calories: 200 | Steamed salmon with lemon and herbs with roasted veggies Calories: 250 | 1235 |
Thursday | Hard-cooked eggs (2) Whole grain bagel and 1 pear Calories: 355 | Beetroot + carrot + orange juice (1 cup) Calories: 110 | Vegetable rice with potato kebab and peach juice (1cup) Calories: 350 | Almonds (7) and raisins Calories: 105 | Avocado stuffed sweet potato with hummus and light cheese and pomegranate juice (1 cup) Calories: 390 | 1310 |
Friday | Scrambled eggs (2) with whole grain tortilla and pineapple chunks (1/2 cup) Calories: 340 | Chia seed pudding (1/2 cup) Calories: 130 | Salmon pasta with Swiss cheese and lentils salad (1 cup) Calories: 410 | Quinoa cupcake (1) Calories: 120 | Air-fried chicken wings (4-5) with thyme-roasted carrots Calories: 370 | 1375 |
Saturday | Almond + oat bars + 1 cup fat-free milk Calories: 340 | Roasted broccoli (1/2 cup) Calories: 100 | Oyster chicken with whole wheat pita bread and green salad Calories: 405 | Dried figs and apricots (4-5) Calories: 120 | Boiled egg whites and beans salad with sprinkled olive oil (1 cup) Calories: 350 | 1305 |
Sunday | Whole grain French toast prepared with olive oil (2) and Greek yogurt (1 cup) Calories: 265 | Beans salad with light mayo (1/2 cup) Calories: 150 | Roasted Trout with avocado (1) and green beans (1/2 cup) Calories: 360 | Banana pancake (1) with Herbal tea Calories: 150 | Grilled chicken sandwich with light mayo (2) + cantaloupe chunks (1/2 cup Calories: 390 | 1315 |
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