Reviewed by nutritionist Kelli McGrane, MS, RN
Image source: Getty Images. Eddingwell Design.
Main points
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When it comes to blood vessels and overall health, some foods face undue skepticism.
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Nutrients in nuts, bananas, coffee, oatmeal, tofu and beans may help reduce the risk of stroke.
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Eating whole foods, staying active, not smoking, and prioritizing sleep are keys to preventing stroke.
Browsing through the countless suggestions for what to eat to improve brain and blood vessel health can make you feel dizzy. One day you read that a particular food contains compounds that increase the risk of stroke, and the next day you’re told that it’s actually packed with beneficial nutrients. This constant back and forth is not only exhausting, but it can also leave you confused about what actually belongs on your plate. We asked nutritionists to break down the science and share six of the most misunderstood foods that may lower your risk of stroke.
1. Nuts
Nuts are often tossed aside due to their high caloric content. But uncover the truth, and you’ll find that those calories come from healthy fats, which support your heart and may lower your risk of stroke. “The unsaturated fats in nuts are actually very good for cardiovascular health,” says Meghan Pendleton, MS, RDN, of Meghan Pendleton Nutrition, a private practice in the Detroit metro area. Research shows that chewing nuts at least five times a week may help reduce the risk of stroke by 19%. But that’s not all. Pendleton says nuts are also rich in antioxidants like vitamin E and polyphenols, which can help reduce inflammation. “Inflammation is a key process in atherosclerosis (hardening of the arteries) and can lead to stroke,” she explains. To incorporate more nuts into your diet, try our flavored almonds.
2. Banana
Due to their higher sugar content, biting into a banana is often on the “don’t” list when it comes to weight loss and overall health. However, this sweet fruit brings more than just carbs to the table. “They’re actually a great source of potassium, a mineral that helps lower blood pressure,” says Veronica Rouse, founder of The Heart Nutritionist. “Since high blood pressure is one of the major risk factors for stroke, getting enough potassium every day is an important step in reducing your risk of stroke,” she stressed. Many Americans do not meet the recommended daily intake of 4,700 milligrams of potassium. Luckily, you can easily increase your intake by adding banana slices to a parfait or tossing frozen bananas in a blender to make a creamy smoothie.
3. Coffee
For many people, coffee is a daily pick-me-up, but its impact on stroke risk is often debated. “The good news: You don’t need to give up your morning coffee. While caffeine can cause a temporary increase in blood pressure, it does not appear to cause sustained high blood pressure over time. In fact, long-term studies show that moderate coffee intake (2 to 3 cups per day) is associated with a lower risk of stroke,” Rouse said.
Although coffee is best known for its caffeine content, this beloved beverage is also rich in antioxidants, such as chlorogenic acid and flavonoids, which contribute to its stroke-preventing properties. But there’s a catch: Rouse warns that higher intakes may increase the risk of stroke, so it’s best to limit your coffee habit to no more than three cups a day.
4. Oatmeal
Oatmeal has long been considered an artery-friendly grain, but it’s received some undeserved skepticism for its effect on blood sugar. “Some people are afraid to eat oatmeal because they worry it will spike their blood sugar. However, you can prepare a bowl of oatmeal in a smart way and still get the heart-healthy benefits of beta-glucan, a soluble fiber known for its cholesterol-lowering effects,” Pendleton says. Oats also contain phenolic compounds, which have antioxidant and anti-inflammatory properties that may reduce the risk of stroke. To reap these benefits, Pendleton recommends choosing steel-cut oats or rolled oats instead of instant oats, which are more processed and may be easier to digest. She also recommends pairing oatmeal with a source of protein, healthy fats and extra fiber, like our Fruit and Nut Oatmeal , to make your breakfast more complete.
5. Beans
“Although misinformation on social media has given lectins a bad rap, legumes are a high-quality, affordable food that can help improve cardiovascular health,” Pendleton said. Lectins are proteins associated with symptoms of nausea, vomiting and diarrhea. In fact, soaking and cooking beans correctly helps neutralize the lectins, making them not only safe but also nutritious.
Pendleton emphasizes that beans are rich in soluble fiber that protects your arteries. This fiber binds to cholesterol in the intestines and removes it through the stool. Research shows that this effect plays an important role in reducing stroke mortality. Beans are also rich in potassium and magnesium, which are great sources of heart and brain health. If beans aren’t already a staple in your diet, check out our Sweet Potato and Black Bean Tostadas, a hearty dish that’s delicious and satisfying.
6.Tofu
Tofu is often dismissed as a “fake” food that disrupts hormones, but there’s no evidence that this plant protein is harmful—in fact, it can be very beneficial. Made from soybeans through a natural coagulation process (similar to cheese), tofu has been a staple of Asian cuisine for centuries. “Tofu is rich in isoflavones, a type of antioxidant that may support healthy blood pressure. One meta-analysis found that eating more soy products like tofu is associated with a lower risk of stroke,” Rouse said.
Other tips to reduce stroke risk
In addition to enjoying the foods and beverages mentioned above, the two nutritionists recommend the following lifestyle and dietary habits to further reduce your risk of stroke:
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Follow the Mediterranean diet or DASH diet: These diets are rich in fruits, vegetables, whole grains, legumes, nuts and seeds, as well as moderate amounts of fish, lean protein and low-fat dairy products. They also emphasize limiting processed foods and added sugars.
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Take action: Aim for at least 150 minutes a week of moderate aerobic exercise, such as walking or biking. Additionally, spend two days a week doing muscle-strengthening exercises, such as lifting weights.
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Quit smoking: When you quit smoking, your risk of stroke is significantly reduced. Try listing the reasons you want to quit smoking, set a date, and outline a plan to combat nicotine cravings. A healthcare professional can also help you with this process.
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Prioritize sleep: Make sure you get seven to nine hours of quality sleep every night. It’s also important to get treatment if you have sleep apnea, which can increase your risk of stroke.
bottom line
There are many misconceptions about what you should and should not eat to reduce your risk of stroke. Unfortunately, many foods are labeled “bad” based on half-truths that have no solid scientific basis. The truth is, many of these foods—such as nuts, bananas, coffee, oatmeal, tofu, and beans—contain beneficial compounds that may lower the risk of stroke. So the next time you see an article dismissing a food based on its nutritional content, contact a nutritionist or healthcare professional to clear up the confusion. After all, eating to improve brain and heart health should be enjoyable, and there are plenty of foods that can fit perfectly into a balanced diet.
Read the original article on EatWell
