A stroke is a medical emergency that occurs when blood flow to part of the brain is interrupted. The brain cannot receive the oxygen and nutrients it needs from the blood and begins to die within minutes.
Strokes can be caused by a variety of factors, including high blood pressure, smoking, diabetes, and poor diet. However, certain foods offer cardiovascular benefits, helping to lower blood pressure and fight inflammation. The following foods can reduce your risk of stroke:
Leafy greens
Leafy greens including spinach, kale, and romaine lettuce protect the brain and heart due to their essential nutrients.
The body converts nitrates from leafy greens into the beneficial compound nitric oxide. Nitric oxide production leads to the dilation and relaxation of blood vessels, enhancing blood flow and reducing blood pressure. Stroke prevention becomes more feasible through the consumption of leafy greens, as high blood pressure remains a significant risk factor for strokes.
The nutrients in these greens help protect blood vessels thanks to their vitamin content and antioxidant properties, which combat harmful molecules in the body.
Consuming one cup of leafy greens daily reduces the risk of ischemic stroke, which occurs when blood clots obstruct blood flow to the brain.
Walnuts and other nuts
The heart and brain benefits of walnuts stem from their alpha-linolenic acid (ALA) content, which belongs to the omega-3 fatty acid family. Omega-3s in the body produce an anti-inflammatory effect, enhancing blood circulation and lowering blood pressure, thereby minimizing stroke risk.
Walnuts contain antioxidants that protect the body from oxidative stress by protecting cells and blood vessels.
Scientific research indicates that regular walnut consumption reduces the risk of both heart disease and stroke.
Eating a handful of walnuts along with almonds and flax seeds daily helps maintain your vascular system.
Citrus fruits
Vitamin C, along with potassium and flavonoids from citrus fruits like oranges, grapefruits, and lemons, provide antioxidant and anti-inflammatory properties. The nutrients in these foods protect healthy blood vessels while reducing inflammation, which causes damage and blockage.
Studies show that regular consumption of citrus fruits reduces stroke risk by improving vascular function and lowering blood pressure.
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Studies show that regular consumption of citrus fruits reduces stroke risk. Photo: *Vo Thanh* |
Fatty fish
Salmon, mackerel, tuna, and other fatty fish are rich in omega-3 fatty acids. The healthy fats in these foods help lower blood pressure, fight inflammation, and improve cholesterol levels by increasing good HDL cholesterol and decreasing bad LDL cholesterol. These benefits reduce the risk of blood clots that block blood flow to the brain.
Medical experts advise patients to eat fatty fish two to three times a week to prevent strokes. You can prepare these fish by baking or steaming them, and use them in salads and pasta dishes.
Yogurt and low-fat dairy products
Yogurt, along with other low-fat dairy products, provides the body with calcium, potassium, protein, and vitamin D. The body maintains healthy blood pressure through potassium, which helps regulate sodium levels. Healthy blood vessels and strong bones are supported by calcium and vitamin D.
Choosing low-fat or non-fat dairy alternatives instead of whole milk helps people minimize their intake of saturated fat and cholesterol, which can negatively affect cardiovascular health.
Research indicates that regular yogurt consumption helps reduce the risk of stroke and heart disease. Yogurt can be enjoyed as a snack or combined with fresh fruit and whole grains for breakfast.
My Y (According to *Times of India*)
