#1 Thing to Avoid to Reduce Your Stroke Risk

Yahoo

4 days ago

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPTKey Points
Too much sodium can raise blood pressure, a major risk factor of stroke.
To reduce intake, limit ultra-processed foods and cook from home more often.
Other ways to lower stroke risk include staying active and limiting alcohol.Stroke is the fifth leading cause of death in the United States—and up to 80% of cases may be preventable through lifestyle changes. One of the most impactful steps you can take to reduce your risk is limiting sodium intake, since a high-sodium diet is strongly linked to high blood pressure, the leading cause of stroke., 'The key point is stroke prevention is largely within our control through dietary and lifestyle choices, with sodium reduction being one of the most impactful single changes we can make,' says Aaron Feingold, MD, a cardiologist
Most people consume far more salt than is recommended—often without even realizing it. It's not just about using the salt shaker too generously. Instead, the majority of sodium in the diet comes from highly processed foods, which are often loaded with it. By cutting back on salt, you may be able to lower your stroke risk. So, we asked doctors and dietitians what you can do to lower your sodium intake and why it's so important.
Why a High-Sodium Diet is the #1 Thing to Avoid to Reduce Stroke Risk
'High sodium diets can exacerbate high blood pressure and aggravate preexisting risk factors, which increase the likelihood of developing a stroke over time,' says Leonard Pianko, MD, a cardiologist. 'By reducing your sodium intake, you can lower your blood pressure and decrease your risk of a stroke.'
When you consume too much sodium, your body retains water, which increases blood volume. That extra fluid puts more pressure on your blood vessels, causing damage over time. It also forces your heart to work harder. 'When the demand on our heart and blood vessels continues over a long period of time, we develop a high risk of experiencing a hemorrhagic or ischemic stroke,' says Feingold. 'In a hemorrhagic stroke, our arterial walls rupture. In an ischemic stroke, we suffer a blockage.'
Considering most individuals consume well over the recommended sodium limit of 2,300 mg per day, it's wise to pay attention to how much you're eating. To reduce your sodium intake, the experts we spoke with recommend some simple tips and swaps, including:
Read Food Labels. Choose products with less than 5% of the Daily Value of sodium per serving.
Cook at Home. Preparing your own meals keeps you in control of your sodium intake, unlike sodium-rich meals served at restaurants.
Use Sodium-Free Flavor Enhancers. Experiment with different herbs and spices to flavor your meals without any extra salt. Be careful with sauces and condiments, which can also be high in salt.
Buy Fresh or Frozen Vegetables. Canned varieties tend to contain the most sodium. Opting for fresh or frozen vegetables can keep sodium intake at bay.
Limit Ultra-Processed Foods. Pre-packaged foods contain more sodium to enhance flavor and to preserve it. Examples of high sodium foods include processed meats, frozen pizzas, canned soups, breads and chips.
What To Do Instead to Reduce Stroke Risk
Limiting sodium in your diet is an important step in lowering your risk of stroke, but there are plenty of other things you can do as well. Here are some lifestyle changes that experts recommend.
Try The DASH Diet Or The Mediterranean Diet
The DASH diet (Dietary Approaches to Stop Hypertension) has been shown to improve blood pressure and may lower risk of stroke. This diet consists of foods like fruits, vegetables, whole grains, legumes, low-fat dairy, nuts and healthy fats, while limiting highly processed foods that contain excessive sodium, sugar and saturated fat.
Meanwhile, the Mediterranean diet, which emphasizes similar foods like fruits, vegetables, whole grains, legumes and fish, has been found to reduce the risk of stroke and other forms of heart disease. 'A big part of that benefit comes from nutrients like potassium, fiber, and unsaturated fats, all of which help support healthy blood pressure,' says Deena Goldman, RDN.
Prioritize Healthy Fats
'Diets higher in unsaturated fats, specifically monounsaturated fats from olive oil and polyunsaturated fats from fatty fish, nuts and seeds, have been linked to lower risk of stroke,' Goldman says. 'These fats help improve blood vessel function and reduce inflammation, both of which are key for keeping your heart healthy.'
Although research on saturated fat and stroke risk is mixed, incorporating more unsaturated fats into your diet is a heart-healthy choice that may help lower your risk.
Limit Your Alcohol Intake
Excess alcohol consumption can contribute to high blood pressure, Pianko points out. In one study, both moderate and high alcohol intake—defined as more than seven drinks per week—were associated with a significantly higher risk of stroke. The Dietary Guidelines for Americans recommends drinking no more than two alcoholic drinks per day for men and one for women.
Move Your Body
Regular physical activity is one of the best things you can do to lower your stroke risk. It helps to reduce blood pressure, eases strain on the heart and supports a healthy body weight—all key factors in stroke prevention. Along with this, limiting sedentary time is just as important.
The American Heart Association recommends getting at least 150 minutes per week of moderate-intensity exercise or 75 minutes of vigorous exercise. If you're new to exercise, just start moving—even a short walk is better than nothing.
Maintain a Healthy Weight
Research suggests that a higher body mass index—particularly among those with overweight or obesity—may increase the risk of stroke. However, there is ongoing debate about how weight itself contributes to that risk. One study found that individuals with metabolically healthy obesity did not have an increased risk of stroke. Rather, it appears that metabolic effects commonly associated with obesity—such as high blood pressure and type 2 diabetes—increases risk. Therefore, prioritizing healthy behaviors that support metabolic health, independent of weight loss, may be the most important factor for reducing stroke risk.
Our Expert Take
To lower your risk of stroke, it's important to avoid a high-sodium diet since it can raise your blood pressure, a major risk factor of stroke. To cut back, carefully read food labels, cook more meals at home, limit ultra-processed foods and experiment with fresh herbs and spices to boost flavor instead of relying on salt. Experts also encourage other lifestyle changes—such as following the DASH diet, limiting alcohol, and staying active—to further support heart and brain health.
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