What to eat to lower your risk of strokes

While good eating habits can't guarantee you'll never suffer a stroke, choosing a low-fat diet rich in fruits and vegetables can help lower your risks. Read on to discover which foods pack the most preventative punch.

A stroke occurs when a blocked or ruptured artery suddenly deprives the brain of oxygen-rich blood, potentially leading to permanent detrimental effects on physical and emotional well-being. Speech, vision, movement and sensation are most commonly compromised by a stroke.The most common type of stroke, ischemic stroke, is caused by a blood clot that blocks blood flow to the brain

• A clot usually forms as a result of fatty plaque buildup that narrows arteries near or in the brain and impedes circulation
• A clot may also form in another part of the body, then travel and lodge in a blood vessel that nourishes the brain
• Hemorrhagic strokes, caused by a ruptured, bleeding artery in the brain, are less common

• Numerous studies indicate that eating a low-fat diet rich in fruits and vegetables significantly protects against stroke
• One study found that people who ate vegetables six to seven days per week cut their risk for stroke by over 50 percent
• Eating plenty of whole grains is important for stroke protection as well, since data suggest a whole-grain diet may reduce risk for the condition
• Several nutrients and phytochemicals plentiful in produce and whole grains — calcium, flavonoids, fibre, magnesium, omega-3 fatty acids, potassium, resveratrol and vitamin C — have shown promise in protecting against the condition
• Scientific evidence is accumulating that free-radical-fighting antioxidants, such as resveratrol and selenium, may protect against ischemic stroke
• Researchers believe vitamin E may protect against stroke by squelching free radicals and inhibiting oxidation of LDL ("bad") cholesterol, which can clog arteries and contribute to stroke

• There is growing evidence that elevated levels of the amino acid homocysteine, long linked to heart attacks, may also up the risk for stroke; as levels of homocysteine increase, stroke risk tends to in­crease as well
• The B vitamins folate, vitamin B6 and vitamin B12 appear to team up to lower homocysteine levels
• According to one study, when participants adopted a high-folate diet, average homo­cysteine levels dropped by an impressive seven percent
• Citrus fruit and lentils are excellent sources of folate, and seafood is high in B6 and B12
• Elevated blood pressure and high cholesterol increase the risk for stroke

• A 14-year study of almost 80,000 women between the ages of 34 and 59 found that participants who ate 110 grams (four ounces) of fish two to four times each week cut their risk for clot-related stroke by nearly half
• The effect was particularly strong in women who consumed fatty fish, such as salmon and tuna

• A population-based study found that individuals with the lowest levels of vitamin C in their blood had a 70 percent increased risk for stroke
• The protective effects of vitamin C may extend beyond its antioxidant properties, according to researchers

Enjoy these foods for their healthy properties that may reduce your risk of stroke:

• broccoli
• dairy products
• figs
• asparagus
• beets
• lentils
• apples
• berries
• onions
• fatty fish
• shellfish
• bananas
• orange juice
• potatoes
• peanuts
• red grapes
• red wine
• citrus fruits
• kiwi
• melons

By choosing to increase your intake of these nutrient-rich foods, you can take positive steps towards improving your health. Steps that can reduce your risk of stroke and other medical conditions.