5 Ways Nutrition Can Help Prevent Stroke

Completely and totally worthless. Not a single one contains amounts. Maybe you should sponsor research to find the appropriate amounts to eat. It is pretty much what I expect from the National Stroke Association. NOTHING!
http://www.strokesmart.org/Healthy-Diet 

Posted by Christa Knox May 12 2016

31

Most strokes are due to a lack of oxygen to the vascular system in the brain due to a blockage. To lower your risk of blocked arteries and stroke, here are five ways nutrition can support your body:
1. Omega-3 Fatty Acids. Sources: Fish oil, fish, grass-fed meats, flaxseeds, and walnuts.
Omega-3s are Essential Fatty Acids, meaning they are essential for life, but our bodies cannot make them. Look for fish oil that contains a high amount of DHA and EPA and aim to get between 200-1,000mg/day through supplementation or by eating two to four servings of fish a week.
2. Healthy Fats. Sources: Coconut, avocado, cold water fish (i.e., salmon, sardines, halibut), nuts, seeds, and olive oil.
Healthy fats can actually lower your LDL “bad” cholesterol levels and heart disease risk. In fact, the five to 23 years and found that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of coronary heart disease, stroke, or cardiovascular disease.
3. Cut out—or cut back on— sugar and wheat. Harmful sources: soda, baked goods, candy, high fructose corn syrup, packaged foods, snacks, juice, and salad dressings.
Swap refined sugar for whole food sweeteners: coconut sugar, honey, maple syrup, fruit. Read labels and steer clear of anything with a sweetener (“healthy” or not) listed in the first five ingredients. Eliminate anything with artificial sweeteners. Refined grains convert to sugar, and studies have shown that glucose can contribute to inflammation and hardened arteries. Stick to whole grains, such as oatmeal, as high-fiber carbohydrates are suggested to produce less inflammation.
4. Get plenty of antioxidants. Sources: Leafy greens, green tea, spices, brightly-colored produce, dark chocolate, coffee, and nuts.
Not only do foods high in antioxidants contain a plethora of vitamins, minerals, and compounds that support your whole system, but they can also prevent the oxidation of your LDL “bad” cholesterol, which reduces your risk of atherosclerosis and stroke.
5. Adopt the Mediterranean Diet, which encapsulates all four recommendations above and is associated with a lower risk of incident coronary heart disease and stroke. The traditional Mediterranean diet is rich in fruits, spices, vegetables, fish, and healthy fats, and is low in refined grains and sweets.
And remember, don’t become overwhelmed about your daily intake or by foods that have been vilified such as potatoes, healthy fats, rice, coffee, fish, tropical fruits, and eggs. At the end of the day, just eat real food.

Christa Knox, MA, MScN, is a stroke survivor and functional nutritionist in Portland, Ore