Six dietary changes to reduce the risk of stroke



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Unhealthy eating can increase the likelihood of having a stroke, so making major dietary changes is important to prevent this potentially fatal disease.

After a stroke, the patient may need surgery and special medications, and may develop long-term brain problems. It is not always possible to prevent a stroke, but the risk of developing this serious health problem can be significantly reduced through lifestyle changes, including healthy eating.

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7 points

You don’t have to be on the perfect diet to lower your stroke risk, you just need to make small adjustments to your diet.

Along with exercising regularly, not smoking, and cutting back on alcohol, eating a healthy diet can dramatically reduce your chances of having a stroke.

The NHS website notes that if you’ve had a stroke before, these steps are doubly important because you risk having it again.

“Eating a healthy, balanced diet can help lower blood pressure and control diabetes,” the Stroke Association explained.

Here are the six diet changes you should make to lower your risk, according to the Stroke Association.

More fruits and vegetables

It’s not about cutting down on junk food, increasing your intake of fruits and vegetables can lower your risk of stroke.

“Fruits and vegetables are important sources of vitamins and minerals. You should aim to eat five servings of fruits and vegetables per day,” the association explained.

Some experts recommend foods high in potassium, like sweet and white potatoes, bananas, tomatoes, peaches, and melons, or foods high in magnesium, like spinach, for stroke prevention.

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More fiber

Not only does fiber help you feel fuller for longer, aid digestion and prevent constipation, it can also lower your risk of stroke.

The British Association said: “Foods high in fiber help lower the amount of cholesterol in the blood. When choosing starches, choose whole grains, brown rice, or cereals such as whole wheat couscous.”

healthy protein

Proteins play many essential roles in the body, such as promoting the transport of oxygen in the body through the blood.

Eating saturated fat can raise your cholesterol levels, so try to reduce the amount of saturated fat you eat and choose healthy proteins like lean cuts of meat, beans, and lentils.

The Stroke Association added, “It’s a good idea to eat two servings of fish each week, especially oily fish like mackerel, sardines or salmon, as they contain omega-3 fatty acids, which can prevent blood clots and lower blood pressure. “

Some plant sources of protein include tofu, mushrooms, corn, chia seeds, and soybeans.

Less fat and sugar

We all need small amounts of fat and sugar in our diets, but too much can lead to weight problems that increase the risk of stroke.

The Stroke Association warns that foods fried in butter, oil or ghee contain large amounts of fat. She suggests using vegetable oils, nuts, and olive-based oils instead.

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Processed meats, whole cheese, and processed cakes and crackers contain a lot of saturated fat, so try to limit the amounts in your diet.

And the high sugar levels in many soft drinks, convenience foods, and fast foods can lead to weight gain.

Eating more homemade snacks can help reduce the sugar in your diet.

No frying

Just as important as what you eat is how you cook your food. Steaming, boiling, and grilling are healthier than deep-frying, so try to use these methods as often as possible.

Eat fried foods as an occasional meal rather than a regular part of your diet.

watch the salt

Too much salt can increase blood pressure, and you shouldn’t eat more than 6g (or 1 teaspoon) of salt per day.

The Stroke Association explained, “Much of the salt we eat is hidden in processed foods such as ready meals, chips, nuts, cakes, crackers, and processed meats. Avoid adding salt to them. while cooking or at the table. Try using fresh foods such as ginger, lemon juice, cayenne pepper or dried herbs and spices. To flavor food instead.

Source: Express



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