Researchers report that women with the highest Mediterranean diet scores were 18% less likely to experience any type of stroke than those with the lowest scores. The study also highlights a 16% lower risk of ischemic stroke and a 25% lower risk of hemorrhagic stroke in women who maintained a stronger Mediterranean diet lifestyle.

While the study was observational and cannot prove direct cause-and-effect, its findings add to a growing body of evidence supporting the Mediterranean diet for heart and brain health.

What the Study Found

The research followed more than 100,000 women over an average of 21 years. At the start, none of the participants had a history of stroke.

Women were given a Mediterranean diet score from 0 to 9, based on their intake of:

• Fruits and vegetables

• Whole grains

• Legumes

• Nuts and seeds

• Fish

• Olive oil

• Moderate alcohol

• Limited red meat and dairy

Around 30% of participants scored within the highest range (6–9), while 13% scored the lowest (0–2).

During the study period, 4,083 strokes were recorded. This included:

• 3,358 ischemic strokes

• 725 hemorrhagic strokes

After considering factors such as smoking habits, physical activity, and blood pressure, researchers concluded that greater alignment with Mediterranean eating habits correlated with fewer strokes overall.

Experts noted that the effect on hemorrhagic stroke is especially important, as dietary links to this stroke type have previously been inconsistent.

Why Stroke Risk Matters More for Women

Stroke is the third leading cause of death in the United States and a major cause of long-term disability. Women face a higher lifetime risk of stroke than men, with estimates showing that one in five women will experience a stroke in her lifetime.

This higher risk is influenced by:

• Longer life expectancy

• Pregnancy-related factors

• Use of hormonal contraception

• Menopause and post-menopausal changes

Because stroke risk increases sharply after menopause, identifying lifestyle factors that help lower risk is especially important for women.

Could These Findings Apply to Men?

Although the research focused on women, experts say that past studies involving both genders have shown benefits of the Mediterranean diet for heart disease and ischemic stroke. Based on this, it is likely that the protective effect found in this study may also apply to men and more diverse populations.

How the Mediterranean Diet May Reduce Stroke Risk

Health professionals highlight several heart-protective effects of the Mediterranean diet:

• Supports healthy blood vessels

• Lowers inflammation

• Improves cholesterol levels

• Enhances insulin sensitivity

• Helps maintain stable blood pressure

• Reduces vascular injury

Together, these benefits contribute to a lower likelihood of both ischemic (blockage-related) and hemorrhagic (bleeding-related) stroke.

How to Start a Mediterranean Diet

Experts suggest making small, sustainable changes instead of completely overhauling eating habits. Practical tips include:

• Replace butter with olive oil

• Choose whole grains over refined grains

• Add more vegetables to meals

• Eat fish twice a week

• Swap red meat for beans or legumes a few times a week

• Snack on nuts instead of processed foods

The Mediterranean diet is flexible, affordable, and can be adapted to many cultural cuisines.

Conclusion

This large, long-term study strengthens evidence that the Mediterranean diet may help protect women against all major types of stroke, including the more severe hemorrhagic stroke. Although more research is needed to confirm direct causation, experts agree that adopting a Mediterranean-style eating pattern is a promising, realistic, and heart-healthy strategy.