Strokes are life-threatening and should be considered a medical emergency. After a stroke, you may need surgery and special medications, and you may develop long-term brain problems. You can’t always prevent a stroke, but you can significantly reduce your risk by changing the pattern of strokes. Your life, including a healthy diet, and the report published on the “Express” website, monitors 6 changes in the diet that you must follow to reduce risks.
You don’t have to follow a perfect diet to reduce your risk of stroke, just make small adjustments to it, along with getting regular exercise and not smoking.
1- Eat more fruits and vegetables
It’s not about cutting down on junk food, increasing your intake of fruits and vegetables can reduce your risk of stroke. They are important sources of vitamins and minerals, so you should have five servings of fruits and vegetables a day.
Some experts also recommend potassium-rich foods, such as sweet potatoes, bananas, tomatoes, peaches, and watermelon, or magnesium-rich foods, such as spinach, for stroke prevention.
potassium in bananas
2- Eat more fiber
Not only does fiber help you feel fuller for longer, aid digestion, and prevent constipation, but it can also reduce your risk of stroke.
The Stroke Association says that foods high in fiber help reduce the amount of cholesterol in the blood.
3- healthy protein
Protein plays many critical roles in the body, so try to choose healthy proteins such as lean cuts of meat, beans and lentils, and reduce saturated fats, which cause high cholesterol levels.
The Stroke Association says it’s a good idea to eat two servings of fish a week, especially oily fish like mackerel and sardines, because they contain omega-3 fatty acids, which can prevent blood clots and lower blood pressure.
Diet to reduce the risk of stroke
4- Eat less fat and sugar
We all need small amounts of fat and sugar in our diets, but too much of it 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, so it is best to use vegetable oils, nuts and olive-based oils.
High levels of sugar in many soft drinks, ready-made and fast meals can also lead to weight gain, and instead eat more home-made low-sugar snacks.
5- Avoid fried foods
The way you cook your food is just as important as what you eat, as steaming, boiling and grilling are healthier than frying, so try to use these methods as much as possible, as frying adds extra fat that causes weight gain.
6- Watch the salt
Consuming a lot of salt raises your blood pressure, so you should have no more than 6 grams or 1 teaspoon of salt per day. You can try fresh ginger, lemon juice, cayenne pepper or dried herbs and spices to flavor the food instead.