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.
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.