Women have a higher lifetime risk of stroke. This is mainly due to biological and reproductive factors such as pregnancy, oral contraceptives, and menopause, which can affect blood pressure and blood clotting. Also, women generally live longer than men, and stroke risk increases with age, so more women have strokes over their lifetime, according to the American Stroke Association. While age, genetics, and reproductive factors play a role, new research suggests that diet may also have a strong impact on stroke risk.
A recent long-term study shows that a Mediterranean-style diet may greatly reduce the risk of stroke. This diet includes eating plenty of vegetables, fruits, beans, nuts, olive oil, and fish. It limits red meat and dairy products and allows small amounts of alcohol. The Mediterranean diet is already known to lower the risk of heart disease, diabetes, dementia, and some cancers. This new study adds further evidence of its benefits.
The Study: Following Women for Over 20 Years
Researchers studied more than 105,000 women who were part of the California Teachers Study, which began in 1995. The women, who were teachers, school administrators, or members of the California State Teachers’ Retirement System, were between 38 and 67 years old at the start.
At the start of the study, all participants completed detailed questionnaires about their diet over the past year. They reported the types of food they ate and the portion sizes. Using these answers, researchers measured how closely each woman followed a Mediterranean diet. They used a nine-point scoring system. Points were given for eating more vegetables, fruits, legumes, whole grains, olive oil, and fish. Points were also given for eating less meat and dairy.
Women also earned points for moderate alcohol consumption. Higher scores meant a stronger adherence to the diet. After following the women for an average of 20.5 years, the researchers found clear benefits. Women who closely followed the Mediterranean diet had an 18% lower risk of any type of stroke. Specifically, the risk of ischemic stroke, caused by blocked blood flow to the brain, was 16% lower. The risk of hemorrhagic stroke, caused by bleeding in the brain, was 25% lower.
Expert Views and Key Takeaways
“This diet has long been recognized as healthy,” said Dr. Andrew Freeman, a preventive cardiologist at National Jewish Health in Denver, who was not part of the study. He noted that previous research, such as the PREDIMED study, also found that the Mediterranean diet reduces heart and stroke risks. The results of this study, conducted in a different population, are consistent with earlier findings.
Dr. Sophia Wang, a senior author of the study and professor at the City of Hope in California, highlighted an intriguing finding: the reduced risk for hemorrhagic stroke. Lifestyle and diet are known to influence ischemic stroke, but showing a benefit for hemorrhagic stroke is relatively new.
For women, the study provides important guidance. “Stroke risk increases after menopause,” Wang said. “Our findings show that lifestyle choices, especially following a healthy diet like the Mediterranean diet, can help lower this risk.” Freeman also emphasized that repeated studies show that plant-based, whole-food diets improve health outcomes across the board.
Limitations and the Bigger Picture
The researchers acknowledged some limitations. For example, they did not track changes in diet or olive oil consumption over time. Despite this, the findings reinforce a large body of evidence supporting plant-focused diets for disease prevention.
Freeman concluded, “This research adds to what we already know: a diet rich in whole foods, vegetables, and healthy fats is one of the best ways to reduce the risk of strokes and other serious diseases.”
To summarize, women can take practical steps to protect their overall health as they age. Adopting a Mediterranean diet in daily life rich in fresh produce, healthy fats, and moderate amounts of alcohol can be a powerful way to reduce the risk of stroke and support long term well being.
