How can a balanced diet prevent the risk of stroke?

The relationship between diet and the risk of stroke

A balanced diet, rich in essential nutrients, can significantly reduce the risk factors associated with stroke, such as hypertension (high blood pressure), high cholesterol, type 2 diabetes, obesity and chronic inflammation. Food plays a crucial role in controlling these factors and thus reducing the risk of stroke.

How do the main components of a balanced diet help prevent strokes?

These are the 5 main ones:

1. Control of hypertension (high blood pressure)

Hypertension is one of the most important risk factors for stroke, especially the hemorrhagic type. Keeping blood pressure under control is essential. Some foods that can help control blood pressure include:

• Potassium-rich foods: Potassium helps balance the effects of sodium in the body, contributing to lower blood pressure. Fruits such as bananas, oranges, watermelons and vegetables such as spinach, sweet potatoes and tomatoes are excellent sources of potassium.
• Reducing sodium: Excessive salt consumption increases fluid retention and blood pressure. Opting for natural spices such as fresh herbs (basil, rosemary, thyme) and avoiding processed foods rich in sodium can help control blood pressure.
• Magnesium-rich foods: Magnesium can also help to relax the walls of the arteries, helping to reduce blood pressure. Foods such as almonds, spinach, avocados and beans are great sources of magnesium.

2. Cholesterol and blood fat control

The accumulation of fat in the arteries can lead to atherosclerosis, a condition that increases the risk of ischemic stroke (caused by the obstruction of blood flow). Eating a balanced diet, with a focus on reducing saturated and trans fats, helps to control cholesterol levels. Some foods that are beneficial for keeping cholesterol at healthy levels include:

• Healthy fats: Replacing saturated and trans fats with unsaturated fats, such as those found in olive oil, avocados, nuts and fish rich in omega-3 (such as salmon and sardines), can improve cholesterol levels and reduce the risk of stroke.
• Soluble fiber: Foods rich in fiber, such as oats, vegetables, fruits and legumes, help reduce LDL cholesterol levels (the "bad cholesterol") and keep the cardiovascular system healthy.

3. Prevention of type 2 diabetes

Type 2 diabetes is another significant risk factor for stroke, as it can cause damage to blood vessels and increase blood pressure. A balanced diet with a low glycemic index is crucial for controlling blood glucose. Recommended foods include:

• Whole grains: Foods such as brown rice, quinoa, oatmeal and whole grain breads are rich in fiber and have a low glycemic index, helping to control blood sugar levels.
• Vegetables: Foods rich in fiber and low in simple carbohydrates help regulate blood sugar, preventing insulin spikes and the risk of developing diabetes.

4. Controlling body weight

Overweight and obesity increase the risk of hypertension, diabetes and heart disease, all risk factors for stroke. A balanced diet helps control body weight, preventing the accumulation of abdominal fat and reducing inflammation in the body.

• Lean proteins and vegetables: Eating lean proteins such as fish, skinless chicken, eggs and pulses, along with plenty of fresh vegetables, helps to satiate the appetite without increasing calorie intake.
• Avoid ultra-processed foods: Foods high in sugar, trans fats and sodium, common in processed foods, contribute to weight gain and the risk factors associated with stroke.

5. Anti-inflammatory action

Chronic inflammation can contribute to narrowing of the arteries and increase the risk of stroke. Foods with anti-inflammatory properties help protect the cardiovascular system.

• Colorful fruits and vegetables: Fruits such as berries (strawberries, blueberries, raspberries) and vegetables such as broccoli, cabbage and carrots are rich in antioxidants, which fight inflammation and protect blood cells and vessels.
• Spices and herbs: Foods such as turmeric and ginger have powerful anti-inflammatory properties, which can help reduce inflammation in the arteries and prevent cardiovascular diseases such as stroke.

Prevention is always the best option

A balanced diet not only helps control the main risk factors for stroke, such as hypertension, high cholesterol, diabetes, obesity and inflammation, but also provides the body with the nutrients it needs to keep the cardiovascular system healthy and functioning. By adopting healthy eating habits, such as eating fresh foods, rich in fiber, healthy fats, and avoiding processed foods, you can significantly reduce your risk of suffering a stroke.

Remember that to get the best results, it is essential to combine a balanced diet with regular physical activity, stress management and regular medical monitoring. Prevention is always the best option when it comes to health, and food plays a central role in this process.

Sources of information:

• Brazilian Society of Cardiology (SBC)
• World Health Organization (WHO)
• US National Institute of Health (NIH) - National Stroke Association
• American Heart Association (AHA)

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