Diet as a risk factor for stroke

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.

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 can contribute to high blood pressure, a major risk factor for stroke. Salt is found in high amounts in most fast and processed foods, as well as in preserved foods, such as salt-cured meats2.
  • 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 stroke3.
  • 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 stroke4.
  • 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 risky5.

What diets lower stroke risk?

Diets that are high in vegetables and fruits, unsaturated oils such as olive oil, and oily fish are linked to better cardiovascular health6.

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 walls7.

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.

References

  1. Tammy Y N Tong, Paul N Appleby, Timothy J Key, Christina C Dahm, Kim Overvad, Anja Olsen, Anne Tjønneland, Verena Katzke, Tilman Kühn, Heiner Boeing et al. The associations of major foods and fibre with risks of ischaemic and haemorrhagic stroke: a prospective study of 418 329 participants in the EPIC cohort across nine European countries. European Heart Journal. 2020. 41(28):2632–2640.https://doi.org/10.1093/eurheartj/ehaa007
  2. Feng J He, Sonia Pombo-Rodrigues, Graham A MacGregor. Salt reduction in England from 2003 to 2011: its relationship to blood pressure, stroke and ischaemic heart disease mortality. BMJ Open. 2014. Apr 14;4(4):e004549 https://doi.org/10.1136/bmjopen-2013-004549
  3. A Miguel, Martinez-Gonzalez, Alfredo Gea, Miguel Ruiz-Canela. The Mediterranean Diet and Cardiovascular health. Circ Res. 2019. Mar;124(5):779-798. https://doi.org/10.1161/circresaha.118.313348
  4. Heidi Moawad. Trans Fats Increase your stroke risk. How to avoid them. Very Well Health. 2021. https://www.verywellhealth.com/which-foods-contain-trans-fats-697735
  5. Yasmin Mossavar-Rahmani, Victor Kamensky, JoAnn E. Manson, Brian Silver, Stephen R. Rapp, Bernhard Haring, Shirley A.A. Beresford, Linda Snetselaar, Sylvia Wassertheil-Smoller. Artificially Sweetened Beverages and Stroke, Coronary Heart Disease, and All-Cause Mortality in the Women’s Health Initiative.  Stroke. 2019. Mar;50(3):555-562. https://doi.org/10.1161/strokeaha.118.023100
  6. Victor W. Zhong, Linda Van Horn, Philip Greenland et al. Associations of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality. JAMA Intern Med. 2020. 180(4):503-51. https://doi.org/10.1001/jamainternmed.2019.6969
  7. X.R Xu, Y Wang, R Adili, et al. Apolipoprotein A-IV binds αIIbβ3 integrin and inhibits thrombosis. Nat Commun. 2018. 9,3608. https://doi.org/10.1038/s41467-018-05806-0  

STROKE RISKS

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