Photo: Muhammad Khawar Nazir / Pexels
Some foods and drinks can help prevent a stroke. According to data from the Centers for Disease Control and Prevention (CDC), in the United States, Every four minutes someone dies of a stroke and one in six deaths from cardiovascular disease was due to a stroke.
A stroke occurs when blood flow to the brain is interrupted . Within minutes of a stroke, brain cells begin to die. A stroke can cause lasting brain damage, long-term disability, or even death.
The 29 October is celebrated on World Stroke Day. Eating a healthy diet that can keep your blood pressure and cholesterol levels under control can help you reduce your chances of having a stroke. High cholesterol and high blood pressure increase your chances of having a stroke.
5 foods that help decrease the risk of stroke
1. Fatty fish
Fatty fish is the highest source of omega-3s , which has been shown to help prevent stroke. Fish rich in omega-3s include salmon, mackerel, sardines, and herring. The AHA recommends at least two servings of fatty fish per week.
2. Beans
Nutritious beans and their Daily consumption helps reduce the risk of cardiovascular disease. They are a source of protein, folate, and fiber. They also contain phytochemicals that fight the effects of free radicals.
The Harvard School of Public Health reports a study indicating that c eat legumes 4 or more times a week had a 22% lower risk of heart disease and a 11% lower risk of cardiovascular disease (stroke, heart attack ) than those who ate legumes less than once a week.
3. Fruits and vegetables
The consumption of Fruits and vegetables are inversely associated with stroke risk according to meta-analyzes shared by the American Heart Association (AHA). Consuming three servings of vegetables and two servings of fruit can reduce by 13% risk of death from all causes; a 12% lower risk of death from cardiovascular diseases , including heart disease and stroke.
4. Whole grains
Eat whole grains as wheat, brown rice, millet, quinoa and oats, instead of refined can reduce the risk of stroke. They are foods rich in fiber, which can help prevent the formation of small blood clots that can trigger heart attacks or strokes.
A Meta-analysis of seven studies reveals that two and a half or more servings of whole grains per day can reduce up to 21% la p stroke probability than those who eat less than 2 servings a week.
5. Coffee
Moderate consumption of up to three cups of coffee a day is associated with a lower risk of stroke and fatal heart disease, according to a study presented at the ESC Congress 1200 and by the European Society of Cardiology.
In comparison With non-coffee drinkers, mild to moderate consumption was associated with a 17% lower risk of death from cardiovascular disease and a 21% lower risk of stroke.
Foods to avoid to prevent stroke
Limits the consumption of foods that have a high content in salt , such as pizza, canned soup, bread, sandwic hes, sauces and cold cuts.
Limit the amount of alcohol you drink . A moderate consumption is up to two drinks a day for men and one for women.
Cleveland Clinic recommends Avoid foods with high cholesterol content such as red meat, fried foods and butter. Also Alfredo or heavy cream sauces. Some healthy proteins you can opt for are white meats such as skinless chicken.
It may interest you:
– How to lower cholesterol in a few weeks
– Eating beans daily helps reduce the risk of heart disease
– What to eat to live until 100 years