By David Liu, PHD

Sunday Feb 1, 2013 (foodconsumer.org) -- Dr. Susanna C. Larsson, a veteran epidemiologist, reviewed epidemiological evidence and concluded that high intake of magnesium and potassium may help prevent stroke while high intake of sodium in table salt and low intake of dietary vitamin D may increase the risk of stroke.

The review published in Current Opinion in Lipidology has found that epidemiological studies are inconclusive on the effect of trans fat, other fats and dietary cholesterol on the risk of stroke.  It was found uncertain whether long chain omega 3 polyunsaturated fat could help reduce the risk in the general population, but it is possible for this fat to have a protective effect in women.

Dr. Larsson says that calcium may not help reduce stroke risk in people with moderate-to-high calcium intakes, but may help those with low calcium intakes.   Taking individual vitamin supplements may not help well nourished people either.

The review concluded "Available epidemiologic evidence indicates that diets high in magnesium and potassium may play a role in the prevention of stroke, whereas a high sodium intake is a risk factor. It remains unclear whether specific fatty acids, dietary cholesterol, and combinations of vitamins affect the risk of stroke."

High intake of magnesium and potassium means high intake of plant-based foods and low intake of meat and dairy products because magnesium and potassium are high only in plant-based foods.

High magnesium foods include barley, buckwheat, oat bran, whole wheat, artichokes, almonds, cashews, Brazil nuts, pine nuts, black beans, white beans, navy beans, pumpkin seeds, spinach, and tomatoes.

High potassium foods include artichokes, carrot, prune juice, kidney beans, lima beans, white beans, pinto beans, black-eyed peas, lentils, spinach, Winter squash, and potatoes.

Stroke is one of the biggest killers.  In the United States, stroke together with other cardiovascular disease kill 800,000 people each year, according to the Centers for Disease Control and Prevention.