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A stroke can be a terrifying and distressing experience. Blood flow is blocked to your brain, causing a stroke, which may be due to narrowing or ruptured arteries. While this is frightening to consider, the good news is that you have control over your stroke risk.
Individuals who have a history of heart disease or cardiac issues, high blood pressure, diabetes, and high cholesterol are all more likely to have a stroke. This is why achieving a fitness plan and healthy diet could help lower your risk of chronic illness.
We spoke with a few dietitians about their suggestions for the finest eating habits to reduce stroke risk in order to get more information.
1 — Eat omega-3 fatty acids and healthy fats.
“Omega-3s and healthy fats aid in the maintenance of a healthy brain. Salmon, chia seeds and avocado, are three of my favorite healthy fat meals.” said Morgyn Clair, a registered dietitian nutritionist.
You may also use more healthy fats in your cooking by planning ahead of time what you’ll use to prepare your meals. “Swap out your cooking spray with canola oil or olive oil,” suggests registered dietitian Rachel Fine.
2 — Eat a low sodium diet.
“High blood pressure is associated with high salt consumption, which raises the risk of stroke. Moderate sodium intake has been shown in studies to help prevent strokes,” adds Clair.
Higher salt intakes were linked to a higher stroke risk, according to a 2021 study. The American Heart Association has issued new guidelines advising individuals to eat less than 1,500 milligrams of sodium each day to reduce their stroke risk.
3 — Eat plenty of fiber.
The CDC has comprehensive list of recommendations for living a lifestyle that can help you avoid stroke. Maintaining a healthy diet, avoiding excessive alcohol consumption, and exercising regularly are all on the list. The CDC advises eating meals low in saturated fats, including plenty of vegetables and fruits, and consuming enough fiber every day.
According to a meta-analysis of over 8,900 stroke incidents, eating fiber helps to lower the incidence of stroke. For every 10 grams of additional fiber consumed throughout the day, the risk decreased by 12% according to the study.
4 — Limit your red meat intake.
Limiting your red meat consumption, especially due to its high saturated fat content, is another good eating habit for stroke prevention.
According to a study published in Stroke and Vascular Neurology, replacing high-saturated fats like red meats with more Mediterranean-style healthy fats can help prevent stroke.
