If you are at risk for stroke, switching to the Dietary Approaches to Stop Hypertension (DASH) diet may help. Research has found the DASH diet is associated with a lower risk of stroke and may improve other health conditions as well, such as lowering your blood pressure and cholesterol. Union Health can provide the support you need for dietary changes.

Are You at Risk for Stroke?

A stroke can happen to anyone, but some people have higher risk factors for stroke than others. You’re at a higher risk of strokeif you’re 55 or older, have a family history of stroke or are female or Black.. Certain medical conditions, such as these, also increase your risk of stroke:

• Diabetes
• Heart disease
• High blood pressure (hypertension)
• High low-density lipoprotein (LDL or “bad”) cholesterol levels
• History of mini-stroke (transient ischemic attack) or stroke
• Obesity
• Sickle cell disease

Making lifestyle choices, such as getting plenty of exercise, limiting alcohol and quitting smoking can help reduce the risk of stroke. So can following a heart-healthy diet low in unhealthy fats, cholesterol and sodium.

Research Shows DASH Works

Several studies have found benefits to a DASH diet. Research indicates a DASH diet can reduce high blood pressure, a major cause of stroke. A meta-analysis of studies also found that the more closely people adhered to a DASH diet, the lower their risk of stroke.

The DASH diet likely has other benefits beyond improving your blood pressure. Studies have found it may lower cholesterol levels, lower your risk of colorectal cancer and help prevent Type 2 diabetes. The DASH diet may also reduce your risk of depression.

How to Eat the DASH Diet

The DASH diet doesn’t ban any foods. Instead, it sets goals for:

• Eating plenty of fruits, vegetables and whole grains
• Eating some low-fat dairy products, fish, poultry, beans, nuts and healthy fats
• Limiting red meat, full-fat dairy, foods high in saturated fat, trans fat or cholesterol, and foods high in sodium
• Limiting added sugars, including sweetened drinks such as soda or sports drinks

How much of each food group you eat may vary, depending on whether you’re trying to maintain or lose weight, and how much you exercise. For an average person trying to eat 2,000 calories daily, aim for:

• Six to eight servings of grains, at least three should be whole grains
• Four to five servings of fruit
• Four to five servings of vegetables
• Two to three servings of low-fat dairy
• Two to three servings of healthy fats
• Two servings or less of fish, poultry or lean meat

Limit beans and nuts to four to five servings per week and no more than five servings of added sugars per week. Limiting all meat and eating more plant-based foods overall will be helpful as you follow a DASH diet.

Changing Your Diet Can Be Hard

It’s easy to make plans to change how you eat, but it can be hard to stick to it after a few weeks. Talking with your doctor before changing your diet can help ensure you’re trying a plan that works best for your health goals.