Foods That Fight Strokes

Foods that contain potassium and seafoods can dramatically reduce the risks of a stroke.

High blood pressure is a major cause of strokes. As potassium is a proven and powerful regulator of high blood pressure, it is wise to incorporate foods high in potassium into your daily diet in order to reduce the risk of a stroke. Studies have shown that including small portions of the following foods into your diet could cut the risk of dying from a stroke by as much as twenty-five to forty percent. Experts recommend the following daily quantities:

55g of peanuts or almonds

85g of spinach

85g of butter beans

140g of salmon

a quarter of a cantaloupe

half an avocado

a baked potato

five dried half peaches

a glass of milk

You can substitute the above with a portion of any other food you may prefer which is high in potassium.

Research has found that potassium helps to protect blood vessels from the damage caused by high blood pressure. It allows the cells of the blood vessels to function normally, even when a person is suffering from high blood pressure.



Potassium even helps prevent strokes that are unrelated to high blood pressure. It plays a major role in preventing strokes caused by blood and haemorrhages in people with or without high blood pressure.

According to experts, the modern diet is sadly lacking in potassium. Our ancestors thrived on a diet based on foraging for roots, fruits, seeds and tubers etc., all of which are high in potassium. It is estimated that, today, we eat less than a quarter of the potassium consumed by prehistoric man, who probably ate between 7,800 and 11,000 milligrams of potassium a day.

A study at the University of California, San Diego, spanned a period of twelve years and involved 859 men and women over the age of fifty. The objective was to measure their stroke rate in relation to potassium consumption. At the end of the period, those with the highest potassium diets, had had no strokes at all. However, there were twenty strokes among those eating less potassium. The case for eating potassium was clear. The group eating the least potassium (approximately 1,950 milligrams daily), were two and a half times more likely to die of a stroke than those eating up to 2,600 milligrams daily. The most impressive evidence lay with the group consuming in excess of 3,500 milligrams per day. No one in this category died of a stroke during the twelve year study period.

Foods that are high in potassium, such as fruit and vegetables, also have added health benefits to offer, apart from potassium. They contain other compounds that play a part in fighting strokes and high blood pressure. For instance, such foods are often high in vitamin C and selenium (a trace mineral found in some vegetables such as garlic).

Seafood is also considered to be a powerful weapon in the fight against strokes. Studies in Japan have shown that those living in fishing villages and eating a predominantly seafood diet had far fewer strokes than farmers from inland agricultural villages. Residents of the fishing villages ate, on average, 225g of seafood daily. The farmers, on the other hand, consumed only a daily average of 85g. Results showed that the fishermen had a twenty five to forty percent lower risk of a stroke than their farming counterparts. Experts claim that the omega-3 fatty acids in seafood can modify certain blood factors and help in the battle against strokes. In addition, seafood is high in potassium.

If you want to help reduce the risk of strokes, consider eating more seafood and incorporating into your daily diet foods that contain in excess of 3,500 milligrams of potassium.

Always check with your doctor before taking any supplements.

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