Plant-Based Diets For Reducing the Risk of Stroke

By Suzanne Anderson April 2, 2023 14 mins read 86 Views

Eating a diet high in plant-based foods and reducing your intake of unhealthy foods like refined grains and added sugars may reduce your risk of having a stroke, according to a new study.

The research found that people who ate a lot of healthful plant foods had a lower risk for ischemic stroke, or one that occurs because there is a blockage in the artery. They also lowered their overall stroke risk by 10%.

How Does a Plant-Based Diet Reduce the Risk of Stroke?

Several studies have linked a plant-based diet to reduced risks of stroke, including ischemic stroke, a type of stroke that occurs when blood flow is blocked. Moreover, this type of diet may also be helpful for reducing other risk factors, such as obesity and sodium to potassium ratio.

In a new study published in The BMJ, researchers analyzed the eating habits of meat eaters, fish eaters, and vegetarians for an 18-year period. They found that vegetarians were 20 percent more likely to have a stroke than meat eaters, but this was mostly due to the higher rate of hemorrhagic strokes.

The results showed that those who ate the highest amounts of healthful plant-based foods (such as whole grains, fruits, and vegetables) had a 10% reduced risk of ischemic stroke and 8% reduced risk for hemorrhagic strokes. These findings are encouraging because they show that following a plant-based diet can help reduce other risks of stroke, such as high blood pressure and diabetes, which are also modifiable.

Another benefit of a plant-based diet is that it can help you get enough iron, which is important for satiety, brain function, and hormone regulation. This is because iron can be difficult to absorb from animal-based sources, but it's easier to get from plant-based foods like kale, broccoli, and other dark green leafy vegetables. You can also get vitamin C and omega-3 fatty acids from plant-based foods, which are necessary for brain health.

How Can a Plant-Based Diet Benefit My Brain Health?

A plant-based diet can benefit your brain health in many ways. It contains nutrients such as vitamin B12, protein, and omega-3 fatty acids that help maintain cognitive function.

A plant-based diet may also help prevent or slow the development of Alzheimer’s disease, dementia, and other neurodegenerative disorders. It can also help reduce inflammation and improve mood.

The key to eating a plant-based diet is to eat a variety of vegetables, fruits, whole grains, beans, nuts, and healthy fats. Avoid foods that contain high levels of saturated fat, added sugars, and processed meats.

Another way a plant-based diet can benefit your brain is by providing essential nutrients, such as tryptophan and choline. These amino acids are a crucial part of the production of serotonin, a hormone that helps regulate mood.

Several studies show that the production of serotonin is improved when people consume a plant-based diet. This is because plant-based sources of tryptophan are more readily converted to serotonin, compared to animal-based proteins.

A plant-based diet may also lower the risk of stroke because it contains higher levels of antioxidants. The antioxidants in a plant-based diet help prevent oxidative stress, which can lead to inflammation and damage the brain.

What Can I Eat on a Plant-Based Diet?

Plant-based diets are gaining popularity, and the reason for that is simple: They're backed by scientific evidence that can reduce your risk of many diseases and health conditions, including heart disease, certain cancers, and more.

The best way to start a plant-based diet is by replacing animal foods with nutrient-dense plants, such as vegetables, whole grains, legumes, and fruits. It's also important to add plenty of healthy fats, such as those found in nuts and seeds, avocadoes, and olive oil.

Veggies should make up half of your plate at lunch and dinner, and include a variety of colors so that you get enough vitamins, minerals, and antioxidants. Fill your bowl with green leafy veggies like kale, spinach, and collards, as well as red, yellow, and orange fruits.

If you're a beginner, start slowly with a few plant-based meals a week and gradually decrease the amount of meat you eat. This can be done by putting it on the side as a garnish or changing your mindset about meat to focus on it as a protein source rather than its centerpiece.

Aside from the nutritional benefits, plant-based eating can be a great way to save money, too. In fact, one study found that people who ate mostly plant-based foods saved an average of $750 per year.

Frequently Asked Questions

How do you replace meat in a plant-based diet?

Replacing meat in a plant-based diet can be done through inventive vegan substitutes. Tofu, seitan (wheat flour), tempeh(fermented soybeans), mock duck made with mushrooms can be substituted for meats. Vegetarian burgers made of black beans, quinoa and other legumes can be just as tasty as traditional beef burgers. There are many tasty alternatives to beef burgers, including coconut bacon strips or eggplant bacon pieces; tofu mighto; veggie hotdogs made with seasoned and texture soy proteins; and faux chicken strips using wheat gluten. Recipes can be altered to include fruits and vegetables as well. There are many other ways to enjoy plant based meals, including roasting, baking, and steaming.

What happens when I stop eating meat?

When you stop eating meat, your body will experience various changes. With the transition from animal to plant-based proteins such as legumes, beans, nuts, whole grains, and soy-based products, your diet may be higher in fiber and lower in saturated fat. This can help improve your heart health and digestive health. You may also notice an increase in energy due to a more efficient digestion and elimination of inflammatory food like animal proteins. You may even find that moods become more stable by reducing stress hormones already triggered by unsustainable levels of stress associated with consuming some animal proteins. The trend towards a plant-based diet is also gaining popularity to counter the environmental damage that factory farming has caused.

Can I eat chicken on a plant-based diet?

It is impossible to eat chicken on a plant-based diet. Plant-based diets eliminate all animal products including poultry, fish, meat, and fish. There are many vegan alternatives to meat-centric dishes that offer the same taste and texture, but they don't use animal products. For example, soy-based meats such as tofu, seitan (wheat gluten), tempeh (fermented soybeans), and mock duck made from mushrooms can mimic the flavor of traditional meats. Vegetarian burgers made out of black beans or quinoa also come close to the taste of beef burgers. Coconut bacon strips, eggplant bacon bits or tofu mighto; veggie hot dog made with seasoned and textured soy proteins; and faux poultry strips from wheat gluten are other tasty options.

Statistics

Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

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How To

How to manage social situations on a plant-based diet

It is not easy to transition to a plant based diet. You will need to manage social situations like dining out with your friends. You can be sure to maintain your chosen diet while enjoying delicious meals. Before you dine out, confirm the options. Not all restaurants are vegan-friendly.

If the venue is suitable, start a conversation among friends and relatives about your preferences. This will avoid awkward conversations or misunderstandings about your dietary requirements. Trust your chef when creating vegan dishes. Have a chat with them if needed to better understand your needs.

Be sure to bring healthy snacks and drinks for those who are not familiar with vegan food. Recognize even the smallest gestures regarding vegan cooking as your non-vegan family members begin to incorporate plant-based recipes into their lives.

While it might seem difficult at first to navigate social situations with a vegan diet, it becomes easier over time. It becomes second nature. You'll eventually feel it.