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June 2018

Eating to Reduce Your Risk of Stroke

There are several risk factors for stroke, some can be changed while others cannot. The risk factors we can change are those associated with lifestyle. This includes: keeping blood pressure in control, maintaining good blood cholesterol and blood sugar levels, attaining a healthy body weight, regular physical activity, not smoking, managing stress and eating healthy. Many of the healthy choices that protect against heart disease have benefits in preventing a stroke.  

Foods That Improve Brain Health
According to the American Stroke Association foods you eat can reduce your risk for stroke while improving overall health. Research shows a brain-healthy diet is rich in fruits and vegetables, fish and lean meats, whole grains, high fiber foods (including beans) and reduced fat dairy products. Strive for the following:

  • Choose whole fresh foods and minimize foods that are processed.
  • Eat fish at least twice a week, especially Omega 3 rich salmon, trout and herring.
  • Select a variety of nutrient-dense foods from all food groups with 5 or more servings of colorful vegetables & fruits daily.
  • Include magnesium and potassium rich foods as these key minerals have been linked to fewer strokes. Aging tends to decrease the body’s ability to absorb magnesium and some medications impact absorption as well. Choose foods (not supplements) as food sources are more beneficial. Only supplement if prescribed by your doctor.
  • Do not eat trans or partially hydrogenated fats and minimize saturated fats.
  • Balance calories to maintain a healthy weight; eat fewer empty calorie foods.
  • Limit sodium intake to 1500 mg daily.

Mighty Potassium
Daily Goal: 4700 mg

Baked Potato

1 med


White Beans

1/2 c.


NF Plain Yogurt




3 oz.



1/2 ea.


Winter Squash

1/2 c.


Cantaloupe 1c. 425
Tomato One 425
Banana One 420
Spinach 1/2 c. 400
LF Milk 1c. 375

Values are in mg and are approximate
Serving Size is cooked for Protein, Vegetables & Grains

Powerful Magnesium
Daily Goal: 320mg women, 420mg men


1/2 c.

Mixed Nuts  1 oz. 64
Baked Potato 1 med 48
Pinto Beans 1/2 c. 43
Brown Rice 1/2 c. 42
Banana 1 med 32
Halibut 3 oz. 32
Avocado 1/2 ea. 29

Values are in mg and are approximate - Serving Size is cooked for Protein, Vegetables and Grains

Know the Warning Signs of Stroke Get Help Quickly, Call 911
If you experience sudden:

  • Numbness or weakness in the face, arm or leg, especially on one side of the body.
  • Confusion, trouble speaking or understanding,
  • Trouble seeing in one or both eyes.
  • Trouble walking, dizziness, loss of balance
  • Severe headache with no known cause.


May 2018 Newsletter

April 2018 Newsletter

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