Healing Kitchen

People who regularly consume fatty fish (such as mackerel, salmon, and tuna), whole grains, and at least five daily servings of fruits and vegetables have a reduced risk of stroke.

Nutrients and phytochemicals that protect against stroke include calcium, flavonoids, magnesium, omega-3 fatty acids, potassium, resveratrol, soluble fiber, and vitamin C.

We believe that it's possible to manage and/or improve certain conditions through what you eat. When we create "Mega-Recipes" for an ailment, we strive to include the maximum number of the nutrients that are shown to have benefit for that ailment. We also expect the Mega-Recipe to contain at least 25% of recommended intakes for those nutrients. See the list of recipes that have met our criteria for this ailment.

What You Should Eat & Why

Research suggests that calcium may protect against stroke by lowering blood pressure and preventing blood clots.
Leading Food Sources of calcium: Broccoli, Bok choy, Amaranth, Yogurt, Kale, Soybeans, Salmon, Milk, Tofu, Cheese, fresh, Beans, dried

fiber, soluble
According to studies, people who consume ample amounts of soluble fiber in their diets have a lower risk of stroke. Soluble fiber may inhibit blood clots as well as fat deposits in the arteries.
Leading Food Sources of fiber, soluble: Carrots, Peas, fresh, Oats, Beans, dried, Apples, Barley

Flavonoids appear to have anticlotting properties that may help to prevent stroke.
Leading Food Sources of flavonoids: Broccoli, Grapefruit, white, Lemons, Pomegranates, Limes, Chocolate, Soybeans, Oranges, Apples, Tomatoes, Onions, Blueberries, Carrots

Necessary for the proper functioning of the cardiovascular system, magnesium is thought to relax and widen blood vessels, lower blood pressure, improve circulation, and normalize irregular heartbeat.
Leading Food Sources of magnesium: Spinach, Avocados, Almonds, Chocolate, Pumpkin seeds, Oysters, Sunflower seeds, Brazil nuts, Buckwheat, Amaranth, Quinoa, Barley

omega-3 fatty acids
By inhibiting blood clots, these healthful fats in certain types of fish are thought to guard against stroke. Recent findings suggest that eating two 4-ounce servings of fatty fish each week can cut the risk of clot-related stroke in half.
Leading Food Sources of omega-3 fatty acids: Salmon, Tuna, Trout

A diet high in potassium is associated with healthy blood pressure and may protect against blood clots.
Leading Food Sources of potassium: Beets, Broccoli, Avocados, Bok choy, Quinoa, Apricots, Clams, Yogurt, Oranges, Water chestnuts, Tomatoes, Potatoes, Cantaloupe, Figs, Bananas, Pomegranates, Chocolate, Beans, dried, Brussels sprouts

This potent phytochemical may promote healthy levels of LDL (“bad”) cholesterol, relax blood vessels, and help to prevent blood clots.
Leading Food Sources of resveratrol: Grapes, Peanuts

vitamin C
Evidence suggests that diets high in vitamin C are linked to a reduced risk of stroke. The antioxidant actions of vitamin C may contribute to the protective effect.
Leading Food Sources of vitamin C: Cabbage, red, Peppers, bell, red, Tangerines & other mandarins, Kiwi fruit, Oranges, Strawberries, Potatoes

Date Published: 05/03/2005
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