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Stroke Prevention: Healthy Eating

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A healthy diet and lifestyle can help prevent stokes. Making simple changes to your diet can create long-term health benefits.

Maintain a healthy weight

  • Use smaller plates.
  • Avoid high calorie beverages such as soda.
  • Aim for at least 30 minutes of physical activity each day.

Limit salt/sodium in your diet to control your blood pressure. Daily intakes of salt should be between 2000-3000mg per day.

  • Low sodium foods have less than 140mg per serving.
  • Avoid using the salt shaker instead use fresh herbs and spices to season food.

Limit daily fat intake

  • Suggested fat intake for men = 60 grams per day.
  • Suggested fat intake for women = 45grams per day.
  • Choose lean cuts of meats, poultry or fish or substitute legumes and soy products for meats.
  • Limit saturated and trans fats to a minimum.
  • Look for hidden fats on ingredient list. Avoid items containing: partially hydrogenated oil, coconut or palm oils.

More Eating Tips

  1. Include several servings of whole grain products each day.
  2. Choose low-fat or fat-free dairy products.
  3. Include 3-5 servings of fruits and/or vegetables per day.
  4. Limit alcohol to two drinks per day for most men and one drink per day for women and lighter weight people. (1 drink= 12oz beer, 5 oz wine or 1.5 oz 80-proof liquor)

Health Encyclopedia

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