The 7 Best Foods To Prevent Stroke

How to Prevent Stroke. Stroke happens when oxygen-rich blood is blocked from getting to part of your brain. For stroke prevention, choose a well-balanced, healthful diet, placing the emphasis on natural, whole, and unprocessed foods.

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7 Best foods to prevent stroke

1. Salmon

Eating fish one to four times a week could lower stroke risk by 27 percent.Researchers suggest the omega-3 fats in fish like salmon reduce inflammation in the arteries, helping to improve blood flow and decrease the chance of blood clots. Eating more fish could also mean your diet contains less red meat and processed meats, which have more artery-clogging saturated fats.

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2. Bananas

Research has shown that getting less than 1.5 grams a day of potassium can up stroke risk by 28 percent. On the flip side, another study found that people who eat nine servings of potassium-rich foods every day had a 38 percent lower risk than those who ate four servings. Aim for 4,700 milligrams a day—a banana packs in 422 milligrams.

3. Almonds

The Portfolio plan suggests eating a handful of almonds every day to help lower your cholesterol. In just one serving of the nuts, you’ll fuel your body with 9 grams of monounsaturated fat to cut down bad cholesterol while upping the good kind. Almonds are also a great source of vitamin E, which could stop plaque from building up in your arteries.

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4. Blueberries

Antioxidants also help blood vessels widen to keep your blood flow strong while reducing inflammation. Aim for seven to ten servings of fruits and veggies every day to help stave off stroke risk. A cup of blueberries counts as two servings toward your goal.

5. Oatmeal

Warm up a steaming bowl of oatmeal to lower your “bad” LDL cholesterol. High cholesterol causes plaque to start building up in the blood vessels around the brain, upping the risk of ischemic stroke, which is the most common type. If you have multiple risks of heart disease, aim to get your LDL cholesterol lower than 100 mg/dl. Aiming for 20 grams of soluble fiber a day to get your cholesterol in check.

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6. Low-fat milk

Dairy products are loaded with calcium, magnesium, and potassium, all of which can help lower blood pressure, so aim to get two or three servings a day. Just make sure it’s low-fat or fat-free to cut down on the saturated fat that’s linked with cardiovascular disease.

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7. Sweet potatoes

Sweet potatoes are potassium-rich additions to your diet to help prevent stroke. People with the highest daily consumption of the mineral potassium were 27 percent less likely to have an ischemic stroke, particularly if they did not have high blood pressure. Having more potassium was also linked to a lower overall stroke risk, and lower risk of dying prematurely for any reason.

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