Research has shown that almost 800,000 people in the United States alone experience stroke.
Though there are some risk factors out of your control, like race, genes, and ethnicity, most risk factors are really lifestyle-related. When it comes to stroke, habits like drinking, smoking, sleeping late and eating a lot of processed foods make your odds of getting the disease to be higher. The good news, though, is that stroke is totally preventable! Having good healthy eating, exercising, sleeping, and overall lifestyle change significantly lowers the risk. Stroke clinical trials done by Dr. Ramin Zand, a vascular neurologist, have shown that having food that maintains the weight to normal dramatically lowers the risk, not only of stroke but of other (CMD) cardiometabolic diseases too.
A study in 2012 has shown that eating food with suboptimal levels of nutrients — too much of some and not enough of others — was highly related with 45% associated with deaths by CMDs like diabetes, hypertension and stroke. This showed how much nutrition and diet play an important contribution to your health.
Below are some of the recommended food to prevent or lower the risks of getting a stroke:
1. Fruits
Aside from helping you keep shape and control weight, fruits help your heart’s overall health. This is because fruits are low in calories, low in fat and rich in fiber – which makes you feel satiated without eating a lot of it. Fruits like melons, tomatoes, and prunes, are all full of Vitamin C, A and nutrients like fiber, folate, and potassium, which help lower blood pressure.
2. Low-fat dairy
Switching to low-fat dairy food like cheese, yogurt, or milk gives you Vitamin D and potassium, which helps your body get the nutrients you need without giving you high blood pressure, unlike getting high-fat sources. If you want good fat sources that are non-dairy, you may also try avocado in moderation.
3. Fish
Salmon albacore tuna, trout and mackerel give your body the daily Omega-3 fatty acids you need without affecting your blood pressure. Stroke clinical trials actually show that eating fish reduces risks exponentially. Eating two to 3 servings each week even promotes heart health and lowers the risks of stroke.
4. 100% Orange Juice
This food (without the added sugar, of course) contains natural compounds called flavonoids and these unique flavonoids found in citrus foods are beneficial to your diet. Specifically, data shows a 22% reduced risk of ischemic stroke in men4 and a 19% reduced risk of stroke in women are linked to a higher intake of flavonoids.
5. Walnuts
A meta-analysis of 14 studies, also found that eating walnuts and other nuts may be related to decreased risk of stroke. This is because these are rich in alpha-linolenic acid which is a plant-based omega-3 fatty acid. They also have polyphenolic compounds, which are considered critical brain foods. These compounds are said to counteract oxidative stress and inflammation – which could help brain decline and, as an effect, lowers the risk of stroke.
6. Strawberries
Aside from being sweet and refreshing to eat, strawberries are rich in antioxidants. They contain fisetin which is a promising nutrient that potentially prevents ischemic stroke. It is said that eight large strawberries have less than 8 grams of sugar, and so a very healthy alternative compared to high in fat and sugar desserts.
7. Tea
Black, green, and oolong teas in your diet are shown to lower risks of stroke as tea also contains flavonoids that lower cholesterol and blood pressure. This is a much healthier alternative to sodas and beers.
8. Dark Chocolate
Enjoying as many as three servings (1 serving is 30 grams) of dark chocolate is also believed to lower stroke risks. The flavanols in dark chocolate can stimulate the endothelium- the artery lining which produces nitric oxide to help the body relax. Dark Chocolate should, however be taken in regulation as it might be hard to stop eating at the advised amount!
9. Green leafy vegetables
Green veggies like spinach are full of magnesium, linked to lower stroke risks. It is advised to eat four to five sea rings of fruit each day to maintain optimal health benefits. The spinach is packed with carotenoids, vitamin K, folate, calcium, iron and fiber which lowers cholesterol and blood pressure. It also has a lot of antioxidants, minerals and magnesium, which is optimal for health.
10. Whole grains
These foods have most of the fiber still not reduced and unstripped, which is why it’s ideal to consume this compared to white sugar-filled bread. Whole grain bread is also high in Vitamin B (like folate and thiamin), magnesium and iron, which promotes heart health and prevents stroke as a result. Whole grain bread, whole rolled oats and brown rice are optimal in lowering risks for stroke.
Though stroke clinical trials still are in the process of discovering other factors that lower the chances of stroke, the following foods have been studied in multiple laboratories and have shown favorable and consistent results in stroke prevention. If you are suffering from the onset of stroke and are recovering from it. Please note that aside from these highly-nutritious foods, you should always exercise and get proper sleep for optimal health benefits.