We’ve all heard that a Mediterranean diet rich in legumes, vegetables, olive oil, fish and lean meats is good for us. The evidence is clear: it reduces the risk of dementia, depression, breast cancer and diabetes. That’s why, after a visit to southern Spain last year, I decided to incorporate most of these healthy foods into my diet while cutting out highly processed junk food.
But now there is even more reason to make the change. A new study from the American Academy of Neurology suggests that a Mediterranean diet can significantly reduce the risk of stroke. In the study, 105,000 women ages 38 to 67 who followed a Mediterranean diet had an 18% lower risk of having a stroke compared to women who didn’t.
“The Mediterranean diet is associated with improvements in blood pressure, cholesterol, insulin sensitivity and inflammation, all important factors in stroke risk,” said Michelle Routhenstein, MS, RD, CDCES, CDN, preventative cardiology dietitian at EntirelyNourished.com.
Why it’s important to reduce your risk of stroke
A stroke occurs when a blood clot or bleeding cuts off the blood supply to your brain. In the United States, one in five women between the ages of 55 and 75 will have a stroke during their lifetime. The risk increases with age in women, especially during menopause. Because hormonal changes can affect blood pressure, cholesterol levels and vascular stiffness. In fact, stroke is the third leading cause of death in women.
Luckily, there are easy ways to make your shopping list heart-healthier. Your life really could depend on it.
Here’s how to rearrange your shopping cart to include foods from the Mediterranean diet.
- Replace butter with olive oil
“Swapping butter, a source of saturated fat, with olive oil results in healthier unsaturated fat in your diet,” Routhenstein said. Look for extra virgin olive oil in a dark glass container. And make sure the source comes from a country like Italy or Spain so that it is as pure as possible with no additives.
Other heart-healthy oils to add to your pantry include avocado, canola, walnut and almond oil.
- Incorporate more plant-based foods into your diet
Challenge yourself to shop in the outer aisles of the supermarket and skip the middle areas. This ensures that your shopping cart is filled with fruits and vegetables.
Routhenstein suggested starting gradually and building small, sustainable habits. At some point, 50% of your plate should consist of colorful fruits and vegetables.
Add a side of whole grains like quinoa, brown rice, or oats. And leave the refined grains like white bread, pasta and flour tortillas on the shelf. Add plant-based proteins such as legumes, beans and tofu to your plate.
- Make sure red meat is not the main course
According to the American Heart Association, red meat – beef, pork and lamb – is high in saturated fat. Replace it with fresh fish, poultry and plant-based proteins to reduce the risk of stroke. “Fatty fish such as salmon, sardines, mackerel, trout and herring are all excellent sources of omega-3 fatty acids. They reduce inflammation, improve cholesterol levels and support vascular function,” said Routhenstein. Aim for two to three servings per week.
If you eat meat, choose lean meats and make sure the portion size is about 85 grams, or the size of a deck of cards.
- Avoid smoking and alcohol
A person who smokes 20 cigarettes a day is six times more likely to have a stroke than a non-smoker. That’s because tobacco contains thousands of toxic chemicals that affect your circulatory system. “Smoking damages blood vessels, increases blood pressure and accelerates plaque formation,” Routhenstein said.
Alcohol isn’t much better. It is linked to over 1 million strokes per year worldwide. According to the World Health Organization, alcohol is not drinkable in any quantity. It can lead to high blood pressure, atrial fibrillation, diabetes, obesity and liver damage. Leave the alcohol on the shelf and replace it with a non-alcoholic drink. Or, if you drink, drink no more than two glasses per day.
- Reduce eating out
Restaurant food often contains hidden ingredients that have a negative impact on heart health. Excess butter and oils high in saturated fat can increase LDL cholesterol levels. Salt, yeast extract and MSG – all the ingredients that make restaurant food taste so aromatic – contain a lot of salt. This increases blood pressure and leads to water retention. Added sugar contributes to diabetes and inflammation. “While these ingredients make foods taste richer, when consumed regularly they may silently increase the risk of stroke and other cardiovascular diseases,” Routhenstein said.
By ensuring you always have healthy foods available, you can limit the number of times you eat out or order in and cook at home instead. If you go out to dinner, choose grilled, baked or steamed entrees and avoid fried foods. Routhstein suggested choosing potassium-rich side dishes like baked potatoes to balance sodium-rich foods. And don’t be afraid to tell them to hold off on the salt.
Stay on track with the Mediterranean diet
The key to health on a Mediterranean diet is consistency. “Long-term, sustainable dietary habits have the greatest impact on stroke prevention,” Routhenstein said. Set small, achievable goals and stick to them. It starts with your shopping cart.
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