Eating Plant-Based Can Reduce Your Stroke Risk, Study Shows

Every year, more than 795,000 people in the U.S. have a stroke, and about 610,000 of these are first-time events, according to the CDC. The majority of these are women, who have a lifetime stroke risk of one in five, killing twice as many women as breast cancer.  Yet there is a simple way to lower your risk, according to a study out of Harvard, by shifting away from animal products to a plant-centric diet.

The study comes from researchers from Harvard T.H. Chan School of Public Health and was published in the journal Neurology. Titled “Quality of Plant-based Diet and Risk of Total, Ischemic, and Hemorrhagic Stroke,” the research revealed that a healthy, plant-based diet, focused on vegetables, leafy greens, whole grains, and beans, and containing lower levels of animal products and processed foods, as well as added sugars — was linked with a lower risk of stroke. Therefore, adopting a plant-based diet could help prevent stroke.

“Our findings have important public health implications, suggesting that future nutrition policies to lower stroke risk should take the quality of food into consideration,” said first author Megu Baden, a postdoctoral fellow in the Department of Nutrition.

For their research, scientists crunched numbers presented in health data from 209,508 women and men in the Nurses' Health Study, Nurses’ Health Study II, and Health Professionals Follow-Up Study, who did not have cardiovascular disease or cancer when they began participating in the research. Researchers tracked them for more than 25 years and study participants completed diet questionnaires every two to four years.

Ultimately, the researchers found that a healthy plant-based diet was not only associated with a 10 percent lower overall stroke risk but was also linked to a modest reduction in risk of ischemic stroke, the most common type of stroke, which occurs when blood flow to the brain is blocked. Worth noting: Scientists found no association found between a healthy plant-based diet and reduced risk of hemorrhagic stroke,  a type of stroke which happens when an artery in the brain leaks blood or ruptures.

“Many individuals have been increasing the amount of plant-based components in their diet,” said Kathryn Rexrode, associate professor of medicine at Brigham and Women’s Hospital and co-author of the paper, in the same media statement. “These results show that higher intake of healthy plant-based foods may help reduce long-term stroke risk and that it is still important to pay attention to diet quality of plant-based diets.”

Experts not involved with this study are also encouraged by these findings as evidence of all the amazing things going plant-based does for your health beyond reducing your stroke risk.

Nicole Harkin, MD, FACC, a preventive cardiologist and founder of Whole Heart Cardiology further breaks down the findings: “This study analyzed a very large number of participants and found that those consuming a healthy, plant-based diet had a 10 percent reduced risk of stroke. A prior study showed a possible increased risk of a specific type of stroke called hemorrhagic stroke, in which there is bleeding in the brain, in vegetarians and vegans,” she said.

“This has not been shown previously and this study further supports prior trials demonstrating a reduced risk of stroke overall in those consuming a healthy, plant-based diet (and no sign of increased risk of hemorrhagic stroke). Vegan and vegetarians who are consuming a healthy diet with limited processed plant-based foods should feel reassured that they are at low risk for cardiovascular disease, including stroke."

Since this study was epidemiologic, i.e., researchers follow and analyze participants but don’t change any variables in an experimental setting, it can only indicate a correlation between a healthy plant-based diet and reduced stroke risk, and not a causal link. “While they do their best to account for differences between groups, there is always the possibility of residual differences, other than the behavior being studied, that can explain the findings. This is why we look for consistency across studies and use large numbers of people,” added Harkin.

Despite any potential shortcomings of epidemiologic studies, Harkin is nevertheless pleased by the results. “Plant-based and plant-predominant diets have been found in numerous studies to lower cholesterol, blood pressure, insulin resistance, and cardiovascular disease. Given that stroke risk is closely related to all of these conditions, it is not surprising that the risk of stroke would be lower with a healthy, plant-based diet,” she offered. Her suggestion for taking these findings out into the real world and your dining room table? “Focus on a diet high in vegetables, fruits, whole grains, legumes, nuts, and seeds, and try to minimize processed food, this includes junk food, where possible!”

And even if you don’t have heart disease, taking control of your cardiovascular health right now is key. As Dr. Cooke recently explained to The Beet, if you eat junk food and high-animal-fat foods, your blood vessels respond by constricting, and the endothelial cells become sticky, catching fat and other cells that lead to plaque — needless to say this isn’t good — and you’ll face an increased risk of stroke and heart attack risk in the years to come, along with dementia, cancer, and other chronic diseases that occur when you don’t eat healthy throughout your lifetime.

On that note, pass the plant-based chili, please.

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein - 28.6g Calories - 298 Carbs - 17.1g Fiber - 10.3g Calcium - 175mg

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. 1 cup equals Protein - 8.6g Calories - 134 Carbs - 25g Fiber - 8.8g Calcium - 43.2 mg

Fresh corn is a great source of energy for those who like to stay active. Protein isn't all that corn has to offer. Corn provides the body with potassium and B vitamins. 1 cup equals Protein - 5.4g Calories - 177 Carbs - 123g Fiber - 4.6g Calcium - 4.9mg

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. 1 cup equals Protein - 4.8g Calories - 89 Carbs - 20g Fiber - 14.4g Calcium - 35.2mg

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. 1 cup equals Protein - 4.4g Calories - 39.6 Carbs - 7.4g Fiber - 3.6g Calcium - 41.4mg

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. 1 cup equals Protein - 4g Calories - 56.2 Carbs - 40g Fiber - 4g Calcium - 56.2mg

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber. 1 cup (chopped) equals Protein - 3.8g Calories - 54.6Carbs - 11.2g Fiber - 5.2g Calcium - 62.4mg

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. 1 cup equals Protein - 3.2 g Calories - 21 Carbs - 2.9g Fiber - 2.8g Calcium - 104mg

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn't just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! 1 cup equals Protein - 3.0 g Calories - 240 Carbs - 12.8 g Fiber - 10.1g Calcium - 18 mg

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation. 1 cup (chopped) equals Protein - 2.9g Calories - 92.4 Carbs - 21.3g Fiber - 2.9g Calcium - 46.2mg

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. 1 cup equals Protein - 2.8 g Calories - 74.8 Carbs - 17g Fiber - 3.4g Calcium - 27.2mg

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. 1 cup (raw and sliced) equals Protein - 2.8g Calories - 37 Carbs - 5.6g Fiber - 2.0g Calcium - 2.6mg

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means "white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. 1 cup equals Protein - 2.7 g Calories - 20.4 Carbs - 3.1g Fiber - 1.7g Calcium - 158mg

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. 1 cup equals Protein - 1.8 g Calories - 31 Carbs - 7 g Fiber - 2.7 g Calcium - 37 mg

The most nutritious way to consume cauliflower is steamed. Don't get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. 1 cup equals Protein - 2.2g Calories - 28.6 Carbs - 5.4g Fiber - 2.8g Calcium - 19.8mg

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. 1 cup equals Protein - 1.6g Calories - 28.8 Carbs - 6.3g Fiber - 5.0g Calcium - 197mg

Alfalfa sprouts might be little but they sure are powerful. Plus they're quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. 1 cup equals Protein - 1.3 g Calories - 8 Carbs - 0.7 g Fiber - 0.6 g Calcium - 10.6 mg

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. 1 cup equals Protein - 1.3g Calories - 26.8 Carbs - 5.8g Fiber - 1.8g Calcium - 14.9mg

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn't high in calories is that it is made up of 95% water. 1 cup equals Protein - 1.2g Calories - 28.8 Carbs - 7.1g Fiber - 2.5g Calcium - 23.4 mg

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. 1 cup equals Protein - 0.9g Calories - 6.4 Carbs - 1.0 g Fiber - 0.6g Calcium - 27.7 mg