Stroke Prevention: Key Dietary Tips and Lifestyle Adjustments for a Healthier Heart
In recent years, strokes have been increasingly observed among younger individuals, challenging the traditional belief that strokes primarily affect those over the age of 65. This concerning trend can be attributed to the modern diet and lifestyle, which often lead people to overlook the physical warning signs due to their busy lives. However, prevention is crucial, and medical experts have identified several key dietary tips to help combat this issue and promote overall cardiovascular health.
In clinical practice, there has been a noticeable decrease in the age of stroke patients. Men over 45 years old and women over 55 years old need to be especially vigilant. This can be attributed to factors such as higher smoking rates among men and differences in body structure. As men age, their hormone levels gradually decrease, and cholesterol, which is essential for hormone production, can accumulate in the blood. Regular exercise is not merely a slogan but can actually help increase hormone production and lower cholesterol levels, making it a vital preventive measure.
Identifying the high-risk group for strokes is essential for targeted prevention. This group typically consists of individuals with three main factors: high cholesterol, high blood pressure, and high blood sugar. These three factors contribute to vascular degradation, damaging blood vessels and leading to inflammation and other complications. It is crucial for individuals, especially young people who often neglect their health, to regularly monitor their blood pressure, blood sugar, and cholesterol levels. While blood pressure can be easily self-measured, blood sugar and cholesterol levels require blood tests for accurate assessment. Symptoms such as palpitations and wheezing may indicate atrial fibrillation, a condition that can lead to blood clot formation. Individuals with a history of stroke, smoking and drinking habits, overweight issues, lack of exercise, and a family history of stroke need to be particularly cautious.
The American Heart Association and the American Stroke Association have presented seven lifestyle recommendations to reduce stroke incidence by 20% within a decade. These recommendations include engaging in at least 150 minutes of exercise per week, maintaining a body mass index (BMI) below 25, quitting smoking, improving dietary habits, and keeping cholesterol, blood pressure, and blood sugar levels within standard values. While all of these adjustments are crucial, dietary changes play a significant role in stroke prevention.
Here are five key dietary adjustments recommended by medical experts:
Increase Fruit and Vegetable Consumption: Consuming more than four bowls of fruits and vegetables each day provides essential nutrients and fiber, promoting cardiovascular health.
Include Various Fish Types: Aim to have at least two palm-sized portions of fish per meal and consume a minimum of six portions per week. Fish is rich in omega-3 fatty acids, which have been shown to reduce the risk of stroke.
Opt for High-Fiber Whole Grains: Incorporate high-fiber whole grains like barley, wheat, and brown rice into your diet. Aim for at least one bowl per day to improve overall cardiovascular health.
Limit Salt Intake: Keep salt intake below 3.7 grams per day, approximately the size of a coin. When eating out frequently, choose fish or meat with reduced salt content to minimize sodium intake.
Control Sugar Intake: Limit sugar consumption to less than 450 kilocalories per week, equivalent to sugary drinks like 1,000 milliliters of cola or milk tea. Reducing sugar intake helps manage blood sugar levels and promotes better cardiovascular health.
While it may seem necessary to eliminate oil, sugar, and salt entirely to prevent strokes, such extremes are not required. Enjoying high-cholesterol foods can still be a part of a healthy diet after age 50, albeit in moderation. It is advisable to reduce intake to six or seven-tenths of what was consumed in younger years. This, coupled with increased physical activity, sufficient sleep, and maintaining a healthy weight, can naturally help mitigate the risk of stroke.
One inspiring example that highlights the power of dietary and lifestyle management in stroke prevention is the case of a 41-year-old stroke survivor. This individual successfully prevented relapse for 15 years through careful attention to diet and lifestyle choices. Initially, he experienced a sudden collapse and was rushed to the emergency room, where it was discovered that he had narrow brain arteries, resulting in hemiplegia in one hand and one leg. Blood tests revealed significantly elevated blood pressure, blood sugar, and blood lipid levels, indicating a high risk for stroke. However, through appropriate treatment, rehabilitation, and dietary improvements, he has maintained good health for 15 years without any relapse, and his arterial condition has not worsened.
It is important to recognize that both cerebral haemorrhage and vascular obstruction caused by strokes pose significant health risks. The subsequent care and rehabilitation can also be a heavy burden. For individuals seeking more information and guidance on stroke prevention and post-stroke care, valuable resources can be found in the public education sections of organizations such as the Stroke Association and Stroke Society (https://www.stroke.org.tw/GoWeb2/include/index.php?Page=8-2). Consulting doctors during outpatient visits is also essential in addressing personal concerns and receiving professional advice.
Strokes are no longer confined to the elderly population due to changes in diet and lifestyle. However, by following key dietary adjustments and lifestyle recommendations, the risk of stroke can be significantly reduced, while promoting overall cardiovascular health. Emphasizing the consumption of fruits and vegetables, incorporating various fish types, including high-fiber whole grains, limiting salt and sugar intake, and regularly monitoring blood pressure, blood sugar, and cholesterol levels are crucial steps in stroke prevention. By committing to these dietary tips and maintaining a healthy lifestyle, individuals can protect their health and decrease the likelihood of experiencing a stroke.
Zen KOH
Executive Director, MotusAcademy
Incoming President, IISART
Co-Founder & Global CEO, Fourier Intelligence
Zen is a visionary and pioneering influencer in the field of MedTech and Robotics for Rehabilitation. He has been involved in several successful start-ups and businesses in Singapore, Switzerland, and China for over two decades, providing medical devices, healthcare solutions, and services for people with disabilities and neurological patients. He was nominated as one of the 40 under 40 most influential industry leaders in MedTech in 2012.
Zen holds multiple leadership roles, including the incoming president and ambassador of the International Industry Society for Advanced Rehabilitation Technology (IISART), General Chair for RehabWeek 2023, co-founder and Executive Director of the Swiss-based MotusAcademy Association, Managing Editor of the Journal of Rehabilitation Methods and Technologies (JRMT), and co-founder and Global CEO of Fourier Intelligence Group. Under his leadership, Fourier has raised over USD100 million, notably in 2022, from renowned investors such as Saudi Aramco Prosperity 7 venture and Softbank Vision Fund 2.
