Reviewed by Dietitian Karen Ansel, M.S., RDN from Getty Images, with design by EatingWell.
Key Points:
– Excessive intake of added sugars can harm heart health and increase stroke risk by causing inflammation and blood sugar spikes that damage blood vessels.
– Dietitians recommend reducing added sugar and sodium intake while increasing fiber and omega-3 fats consumption.
The brain and heart are closely interconnected, with the brain relying on oxygenated blood from the heart for optimal function. When a stroke occurs and disrupts blood flow to the brain, it can lead to irreversible damage and life-altering consequences. Stroke is a significant cause of death and disability in the U.S., emphasizing the importance of proactive measures to support brain and heart health.
Prevention is key in reducing the risk of stroke, and adopting a heart-healthy diet plays a crucial role in this effort. Limiting sugary foods like sugar-sweetened beverages, candies, and baked goods is essential. Excessive sugar intake can have detrimental effects on heart health, increasing the likelihood of stroke through mechanisms such as inflammation and blood sugar fluctuations.
Research indicates that chronic inflammation resulting from a high-sugar diet can damage blood vessels, contributing to stroke risk. Additionally, elevated blood sugar levels from excessive sugar consumption can lead to the development of blood clots in the brain, further increasing the risk of stroke. It is recommended to adhere to daily sugar intake guidelines set by organizations like the American Heart Association to mitigate these risks.
Furthermore, sugary foods often accompany unhealthy fats, which can elevate cholesterol levels and exacerbate the risk of stroke. By prioritizing a balanced diet rich in fiber and omega-3 fats while reducing added sugars, individuals can take proactive steps towards protecting their brain and heart health. Registered dietitians offer valuable insights and nutrition tips to help individuals lower their risk of stroke by making informed dietary choices.
Consuming high amounts of saturated fat while lacking blood sugar-regulating fiber can indirectly raise LDL cholesterol levels, potentially leading to plaque buildup and an increased risk of stroke. To prioritize heart health and reduce the risk of stroke, focus on key nutrients such as fiber, sodium intake, omega-3 fatty acids, and potassium.
Fiber plays a crucial role in binding and removing LDL cholesterol, particularly soluble fiber found in whole grains like oats and barley. Monitoring sodium intake is essential to prevent high blood pressure, a significant risk factor for stroke. Omega-3 fatty acids can help lower stroke risk by reducing inflammation, lowering triglyceride levels, and supporting healthy blood pressure. Sources of omega-3s include fatty fish like salmon, herring, and sardines.
High potassium foods can counteract the blood pressure-raising effects of sodium, making them important for stroke prevention. Foods rich in potassium include salmon, avocado, beans, and dark leafy greens. To improve heart health and reduce stroke risk, minimize added sugar intake, which can trigger inflammation and elevate blood sugar levels. Opt for small, sustainable changes like switching to sparkling water, choosing whole grains over refined grains, and enjoying sweet treats in moderation to support your heart health.
