What we eat can have a big impact on risk of cardiovascular diseases such as stroke¹.

Low-quality foods are often cheap and tasty, but in high amounts, they can cause serious health problems over time. These problems, such as diabetes, high blood pressure and arteriosclerosis (thickening or hardening of the artery walls), all increase stroke risk.

Foods to avoid are highly processed, high in sugar, salt, trans and saturated fats, and foods that are good for you include fruits, vegetables, unsaturated oils, oily fish and nuts. It is important for everyone to have a good diet, but especially those with other stroke risk factors, like high blood pressure.

What diets raise stroke risk?

Diets that can raise your stroke risk are generally those that are high in salt, solid fats, sugar and processed foods:

• Diets high in salt (sodium chloride) can contribute to high blood pressure, a major risk factor for stroke. High levels of salt is found in most fast and processed foods, as well as in preserved foods, such as salt-cured meats2 (Feng 2014). Stroke survivors should reduce salt intake to below 2.5 g/day³. Salt substitutes can be helpful for reducing the amount of salt we eat, and the American Heart Association (AHA) recommends it for those over 60 years with high blood pressure to reduce stroke risk⁴.
• Foods containing high amounts of trans and saturated fats (those that are solid at room temperature) can raise LDL (bad) cholesterol levels, increasing the risk of plaque build-up in the arteries which can lead to stroke⁵.
• Food and drinks that are full of sugar can lead to weight gain and insulin resistance, raising the risk of obesity and type 2 diabetes. Both are stroke risk factors. Even artificially sweetened beverages, such as diet fizzy drinks, have been shown to increase the risk of heart attack and stroke⁶.
• Processed foods have been changed significantly from their natural state to make them safer, cheaper, more shelf-stable or tastier. While some processed foods (such as whole grain bread) are okay, in general, they promote inflammation throughout the body, including the blood vessels which may contribute to stroke risk. Cakes, pastries, red and processed meats, sweetened drinks and crisps may be especially risky⁷.

What diets lower stroke risk?

Diets, such as the Mediterranean diet, that are high in vegetables and fruits, unsaturated oils such as olive oil, and oily fish are linked to better cardiovascular health, and should be followed by those at risk of CVD or who have had a stroke^3,4,8.

Apolipoprotein found in olive oil is thought to play a key role in reducing heart attack and stroke, as it may help prevent the build-up of fats, cholesterol and other substances on the artery walls⁹.

A healthy diet consists of:

• Fruits and vegetables – five or more servings per day
• Oily fish, such as mackerel and salmon – at leasttwo portions per week
• Olive oil – a few tablespoons per day
• Tree nuts and peanuts –three or more servings per week
• Legumes, such as beans or lentils –three or more servings per week

What can our governments do about it

Governments can also support populations to improve their diet. Read more here

Diet and stroke risk: Key points

Improving diet is one of the best ways to take control of health and lower stroke risk.

In general, a healthy diet is one that is full of unprocessed lean proteins, oily fish and fresh or frozen whole foods, especially fruits, vegetables and beans.

If you would like help changing your diet, speak to your family doctor about nutrition services available locally.