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Diet for Stroke Prevention: One Week Meal Menu

Diet for Stroke Prevention

diet for stroke prevention

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, obese, 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:

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
  • Low-sodium vegetables
  • Fresh and frozen vegetables & fruits
  • Canned fruits
  • Vegetable juice low in sodium and all fruit juices
  • Fried vegetables
  • Canned vegetables
  • Tomato sauce
  • Pickles
Grain Products
  • Whole grain bread, cereals, pasta, and rice
  • Snacks low in fat such as air-popped popcorn and low-sodium pretzels
  • Barley and quinoa
  • Instant cereals
  • Cakes, pastries, and pies
  • Donuts
  • Croissants      
Milk and Alternatives
  • Skim or low-fat milk, yogurt, and cottage cheese
  • Poor fat ice cream
  • Frozen yogurt
  • Soy milk and almond milk
  • Whole milk
  • Malted milk
  • Processed cheese
  • Buttermilk
  • Full-fat yogurt
Meat and Alternatives
  • Fatty fish
  • Lean cuts of meat
  • Skinless poultry
  • Egg whites
  • Soy-based meat alternatives
  • Proteins rich vegetable
  • Beans, lentils, peans
  • Unsalted nut
  • Soy products
  • Poultry with skin
  • Bacon, sausage, and hot dogs
  • Full-fried poultry
  • Organ meats
  • Canned, processed, or salted meat
  • Salted nuts
  • Egg yolks        
Fats and Oils
  • Olive oil, canola oil, soybean, corn, and flaxseed oil
  • Sour cream that is fat-free
  • Ghee
  • Butter
  • Lard
  • Cream cheese
  • Full-fat mayo

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 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 (1cup) 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

What do you think?

Written by Diabetes Doctor

I am an Internist practicing medicine for the last fifteen years. Over the years, I have learned that medicine is not about prescribing pills. True medical practice is helping people.
I do prescribe pills as well but the best results I get are when I motivate people to overcome their problems with little changes in their lifestyles.
Since most of my patients are obese and have diabetes, hypertension, and high cholesterol levels, I am writing at dibesity.com when free.
Dibesity, I know the correct word is diabesity. Ignore this! Be with us.
Also, you can contact me directly at dibesity.com@gmail.com

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