You need to eat more dishes made from green vegetables, whole grains; Limit foods that are too salty and dairy.
It is the leading cause of permanent disability in the United States.
Lifestyle changes have a big impact in reducing the risk of stroke. According to research, 80% of strokes can be prevented by improving diet, stopping smoking and exercising regularly.
* Why plant-based foods reduce the risk of stroke.
According to American expert, Michael Greger, the best way to avoid a stroke is to eat more vegetables, lentils, whole grains, fruits and nuts.
Plant-based foods are high in fiber. For every 7g of fiber you eat per day, your risk of having a first stroke is reduced by almost 7%. But less than 3% of Americans meet the daily recommendation for fiber.
These foods are also high in antioxidants that help reduce inflammation and prevent plaque buildup in the arteries, improving blood flow.
According to a study of 30,000 older women over a 12-year period, those who ate the most antioxidant-rich foods had the lowest risk of stroke.
On average, plant foods contain 60 times more antioxidants than animal foods. You should try to eat a variety of fruits, vegetables and spices at each meal so that you can continuously supply the body with antioxidants.
* Foods to prevent stroke:
* Green vegetables .
According to Harvard University (USA), green vegetables have the strongest protection against chronic diseases, including a 20% reduction in the risk of stroke.
* Chocolate .
According to population studies over many years, people who eat chocolate have a lower rate of stroke. However, the sugar and milk that accompanies most chocolates have no health benefits. Therefore, dark chocolate with high cocoa content is the most suitable choice.
* Citrus .
According to a study of 70,000 women published in the journal Stroke, those who ate the most citrus fruits over a 14-year period had a 19% lower risk of stroke than women who consumed the least.
* Grains .
Eating whole grains has been linked to a reduced risk of stroke. In his book “How Not to Die,” Dr. Greger recommends at least 3 servings of whole grains a day to prevent stroke.
* Garlic .
This is one of the best foods to prevent stroke. One study found that regular garlic consumption reduced the incidence of stroke by 50%.
* Tomato .
High levels of lycopene, found in tomatoes, can significantly reduce the risk of stroke.
According to an analysis published in Neurology, which followed more than 1,000 Finnish men aged 46 to 55, those with the highest levels of lycopene had a 55% lower risk of stroke.
* Coffee and green tea .
The results of a 13-year study of 80,000 Japanese adults showed that those who drank at least one cup of coffee a day had a 20% lower risk of stroke.
Those who drank 2-3 cups of green tea per day had a 14% lower risk of stroke.
* Foods rich in potassium.
An increase in potassium intake of 1.6 g per day was associated with a 21% lower risk of stroke. Green vegetables, beans, bananas, and sweet potatoes are excellent sources of potassium.
* Magnesium-rich foods.
Higher magnesium intake reduces the risk of stroke. Beans, green vegetables, and whole grains are all high in magnesium.
* Food should be avoided.
– Foods high in cholesterol
– Salty foods
Dairy products: Uric acid is a compound produced by the body when it breaks down certain foods. Too little uric acid has been linked to stroke. People who follow a dairy-free plant-based diet are more likely to achieve optimal uric acid levels for longevity. This is one of the reasons why limiting or cutting out dairy can help reduce your risk of stroke.
Meat: A 10% increased risk of stroke is associated with red and processed meat. The amount of heme iron in meat has also been found to be linked to stroke. Another factor is toxic pollutants that can accumulate in animal fat. People with the highest levels of these substances in their blood had an 8- to 9-fold increased rate of stroke.