Microsoft Word - NSAFactSheet_Healthy Nutrition_8-09.doc … 08/09 Stroke Risk Reduction: A Healthy Nutrition Guide Every … attention to stroke risk factors, a low salt/low fat diet … All publications are reviewed for scientific and medical accuracy by National Stroke Association’s Publications Committee. © 2009 National Stroke Association. 08/09 Stroke Risk Reduction: A Healthy Nutrition Guide Every forty-five seconds someone in this country has a stroke. More than 795,000 strokes occur annually, making stroke a leading cause …

• Know your cholesterol number . If it is high, work with your doctor to control it. A total cholesterol level of more than 200 is considered high and makes you more susceptible to heart disease - another stroke risk factor. High cholesterol can also lead to hardening of the arteries, and contribute to high blood pressure, obesity, and diabetes. Cholesterol can often be controlled through diet and exercise, and medication, if necessary. • If you are diabetic, follow your doctor’s recommendations to manage it. Diabetes can increase stroke risk by increasing the severity of hardened arteries and by damaging small blood vessels and nerves. Diabetes can often be controlled with medication and attention to nutrition and exercise. Diabetes prevention includes maintaining a healthy weight, exercising and eating a low-fat diet filled with at least five servings of fruits and vegetables and low in refined carbohydrates and sugars to control blood sugar. • Find out if you have circulation problems . If you do, work with your doctor to control them. • Include exercise in your daily routine . Burning 1,000 calories each week - the equivalent of walking briskly for 30 minutes, five days a week - can lower your risk of stroke by 24 percent. Researchers suspect that exercise may protect against stroke by modifying risk factors such as high blood pressure, body weight and the body’s natural blood clotting ability. • Enjoy a lower sodium, lower fat diet . A well balanced diet, including protein, carbohydrates, vegetables and fruit is a vital part of a stroke risk reduction plan. Health eating habits may help lower blood pressure rates, cholesterol levels and reduce complication from diabetes. Eat Your Vegetables A recent Harvard University study concluded that eating five daily servings of fruits and vegetables can lower your stroke risk by 30 percent. Citrus fruits and vegetables such as broccoli or cauliflower are particularly beneficial. Their higher concentrations of folic acid, fiber and potassium may be a key to reducing heart disease and stroke.

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