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11 Foods That Reduce the Risk of a Stroke

 If you were told that there was a way to help you reduce the risk of a stroke, would you be willing to try it? Your probably nodding your head yes, and the reason for this is related to the fact that stroke is the third most common cause of death worldwide, and although we cant be 100 percent sure we won’t ever suffer a stroke, many studies point to the fact that combining a healthy lifestyle along with consuming some basic foods can help reduce the chances of suffering one by about 30% or more.

 

Therefore, it is important that you get to know the following 11 foods that won’t only improve your quality of life but will also increase your chances of enjoying a healthy life over time.

healthy foods for reducing stroke

1. Carrots

According to a 2008 study at Harvard University, eating 5 carrots during the week may reduce the risk of a stroke by 50 percent. Although these figures raise a little doubt, the health benefits of carrots can’t be ignored. This vegetable is rich in antioxidants that prevent the formation of blood clots and promote better blood flow, reducing the chances of stroke and helping to live longer and healthier lives.

2. Brussels sprouts

Brussels sprouts are rich in potassium and folic acid, the same nutrients that are essential for preventing cholesterol accumulation in the arteries and removing toxins from the body through urine. In addition, Brussels sprouts are saturated with fiber, which helps reduce cholesterol levels in the blood, as well as the risk of cardiovascular disease and stroke. One cup of Brussels sprouts contains 3.3 grams of fiber, which is about 13 percent of the recommended daily intake, so there is no reason why you wouldn’t want to add it to your daily diet.

healthy foods for reducing stroke

3. Tomatoes

Tomatoes are a great natural source of antioxidants like lycopene, which may prevent stroke because of its ability to reduce blood pressure and improve blood circulation in the body. In addition, the antioxidants found in tomatoes as well as in other red fruits and vegetables help prevent plaque build-up in the arteries, including fatty deposits and white blood cells. Therefore, you should start adding tomato slices to every sandwich you eat. As evidence, a Finnish study of 1,031 men aged 55-46 found that subjects with higher levels of lycopene reduced their chances of having an ischemic stroke by about 55%.

4. Sardines in oil

It’s good to eat fatty fish such as sardines twice a week, as they are a natural source of healthy fats, calcium, and vitamin D. Omega-3 fatty acids improve blood flow in the body and prevent it from clotting. In addition, fish oils can help lower your triglyceride levels, as body fat stores often contain glycerides of this type. However, there is one important thing to note: If you don’t finish the can of sardines you’ve opened, don’t store them in their original can, rather transfer them to a glass or other non-metal container.

healthy foods for reducing stroke

5. Melons and watermelons

Melons and watermelons contain a very high amount of water and are rich in minerals and antioxidants. Moreover, these fruits are low in sodium, making them perfect foods for reducing cholesterol levels and preventing atherosclerosis. Also, the carotenoids in these fruits prevent hardening of artery and vein walls, helping to reduce blood pressure as well as the chances of having a heart attack, stroke and blood clotting.

 

6. Green tea

One of the best habits you can adopt is drinking green tea every day. It is a rich natural source of antioxidants and polyphenols, as well as essential compounds that help reduce cholesterol levels in the body and fight cognitive impairment. In addition, researchers found that people who drank 4 cups of green tea per day reduced the risk of a stroke by about 20%, but it should be emphasized that these findings don’t indicate that only drinking tea is the only cause of risk reduction, and it could be that the study, which was conducted in Japan, ignored factors such as genetics, cultural and environmental differences. It should be noted that it is not enough to drink green tea every day, and that it is also important to drink it about 20 minutes after a meal.

healthy foods for reducing stroke

7. Oatmeal

Once you decide to open each morning with an oat-filled meal, the benefits definitely won’t be lost on you. It can help lower blood sugar levels and control bad cholesterol levels in the body, furthermore, it’s an excellent choice for reducing stress by providing the brain with vital nutrients such as zinc and iron. Click here to learn more about the benefits of oatmeal.

8. Extra Virgin olive oil

A study published by the New England Journal of Medicine shows that if you are at the risk of having a heart attack or stroke, consuming extra virgin olive oil on a regular basis can reduce your chances of suffering later in life by about 30%. If that isn’t enough, in 2011 the journal Neurology published details of a study in France initiated by researchers who collected information from medical records of 7,625 people over the age of 65 from three different cities, none of whom had a history of stroke.

The subjects were divided into three groups based on their consumption of extra virgin olive oil, and five years later, 148 of the subjects had a stroke. The results showed that users who persisted in using extra virgin olive oil, both in cooking and dressing, had a 41% lower chance of having a stroke than those who did not use olive oil at all in their cooking. It should be noted that these results have been confirmed after consideration of other factors, such as body weight, diet, exercise, and other risk factors.

healthy foods for reducing stroke

9. Low-fat dairy products

A Swedish study conducted in 2012 proved that replacing traditional dairy products with low-fat products could reduce the risk of a stroke. The researchers examined the dietary habits of 75,000 men and women between the ages of 45 and 83 for more than a decade and found that subjects who consumed low-fat milk reduced their risk of stroke by 12 percent compared to those who ate the smallest amount of non-fat dairy products. "Low-fat dairy products reduce blood pressure, and high blood pressure is known to be a significant cause of stroke," said Dr. Susanna Larson, an assistant professor of nutritional epidemiology in Stockholm. "Low-fat dairy products may reduce the risk of stroke through vitamin D, "Larson said, adding that other studies have shown that adequate vitamin D intake may help prevent the development of high blood pressure.

10. legumes

Good legumes are not only good for your heart, but also for your brain because they are rich in folic acid, which reduces the risk of a stroke. As evidence, a 20-year study of about 10,000 adults demonstrated that those who consumed an adequate amount of folic acid reduced their chances of having a stroke by about 20%. 

healthy foods for reducing stroke

11. Potassium-rich fruits and vegetables 

Various studies suggest that a low-potassium diet (less than 1.5 grams a day) increases the risk of a stroke by 28 percent. Furthermore, it was found that participants who ate nine daily servings of potassium-rich fruits and vegetables, such as potatoes, plums, raisins, and bananas, reduced their chances of having a stroke by 38 percent compared with those who had only four servings a day.

A few words to finish...

While the foods mentioned earlier may help you reduce your risk of a stroke by about 20-50 percent, you should also take the following into consideration

  • Enough sleep - Researchers at the University of Alabama in the United States found a strong and direct link between sleep lasting less than 6 hours and a greater incidence of stroke symptoms among people aged 45 and older. 
  • Blood pressure monitoring - According to a study conducted in the United States, high blood pressure increases the risk of stroke in about 80 percent of young people, yet many people with high blood pressure are not aware of it at all. Therefore, it is important to monitor blood pressure and cholesterol regularly after puberty.
  • Influenza vaccination - The flu vaccine may reduce the risk of a stroke and heart attack by 50 percent, regardless of medical history. However, no significant association was found to explain the high protective capacity of this vaccine, but researchers believe the vaccine reduces the risk of developing cardiovascular-related infections.
  • A balanced and varied diet - you must maintain a balanced diet that doesn’t contain the same foods regularly, opt for eating different colored foods and be as creative as possible.
  • Stress Control - You have to learn how to control everyday stressful situations, and you can do so easily with these 20 tips.
  • Maintaining a young brain - Implement methods and advice that will help you maintain brain power over many years, such as the following 8 tips.
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