Strokes occur when the blood supply to the brain is partially or completely blocked, potentially leading to brain damage, disability, and even death. Several lifestyle changes can contribute to preventing this condition.
Eating fatty fish twice a week is beneficial. Omega-3 fatty acids comprise three main types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These fats offer numerous cardiovascular benefits, including stroke prevention. Consuming two servings of fatty fish per week helps the body obtain a significant amount of DHA and EPA.
Regular exercise is crucial. High blood pressure is a major risk factor for stroke. Individuals should maintain physical activity to balance blood pressure at a healthy level and promote vascular health. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous activity per week. Activities like walking, swimming, gym workouts, and jumping rope are all beneficial.
Reducing sodium intake is important. Sodium increases stroke risk by raising blood pressure. One effective way to reduce sodium consumption is to cook at home. Incorporating natural spices like paprika, cinnamon, turmeric, ginger, onion, and garlic into your cooking can offer additional health benefits.
Avoiding smoking is essential. Smoking damages blood vessels and promotes cholesterol plaque buildup and blockages, thereby reducing blood flow to the brain. However, quitting smoking is not an easy journey. Those who want to quit can seek professional counseling for a tailored plan.
A high-fiber diet is protective. A diet rich in fiber protects against several stroke-related conditions, including high blood pressure, high cholesterol, and decreased insulin sensitivity. Fiber can be obtained from fruits, vegetables, whole grains, and legumes. The recommended daily fiber intake is approximately 28 g.
Limiting alcohol consumption is advisable. Alcoholic beverages are common in social gatherings and celebrations. To prevent strokes, women should not exceed one drink per day, while men should limit themselves to two. Alcohol consumption can cause sleep apnea and increase the risk of atrial fibrillation. This irregular heartbeat can cause blood to pool, forming clots that can travel to the brain, blocking blood flow and causing a stroke.
Managing stress is vital. Chronic stress forces the heart to work harder, contributing to increased blood pressure, blood sugar, and blood fats—all risk factors for stroke. Finding ways to reduce stress is crucial. Meditation, deep breathing exercises, and yoga classes can help promote relaxation.
Le Nguyen (According to Eating Well)
