10 Foods That Can Reduce Stroke Risk

There are some foods that pregnant women should not eat, such as some seafood which is high in mercury.

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Stroke is a disease in the blood vessels of the brain that can kill a person suddenly.

This disease occurs when the blood supply to part of the brain is interrupted or reduced, resulting in brain tissue not getting enough oxygen and nutrients.

The brain cells will then die within minutes.

Also read: Get to know 3 types of aphasia that are often experienced by stroke sufferers

The following foods are recommended to help reduce the risk of stroke:

quote Eat This, 190 gram raisins contains 1,511 mg of potassium, which is equivalent to 32 percent of the daily requirement of adults.

When compared, a medium-sized banana contains only 422 mg of potassium, or about 9 percent of the daily requirement.

A typical adult needs about 4,700 milligrams of potassium each day.

That’s an amount that’s considered sufficient to meet adult nutritional standards.

According to the American Heart Association, low potassium levels lead to high blood pressure or hypertension, which can lead to a heart attack or stroke if left untreated.

quote Eat This, consume regularly avocado has the potential to reduce a person’s risk of having a stroke.

150 grams of mashed avocado contains about 1,116 mg of potassium, equivalent to 24 percent of the daily needs of adults.

Avocados also contain heart-healthy fatty acids that have been shown to reduce inflammation.

Holley says avocados are rich in monounsaturated fat, the type of fat that increases the good type of cholesterol (HDL).

“Keeping your cholesterol levels at the desired level is recommended to reduce the risk of heart disease. Avocados are also a high fiber fruit, providing 3 grams of fiber per 50 gram serving,” says Holley.

Also read: 8 Easy Ways to Avoid Stroke

quote Eat This, added potato in the weekly menu is useful for maintaining healthy potassium levels and avoiding the risk of stroke.

One medium potato with the skin still intact contains less than 20 percent of your daily potassium requirement.

quote Everyday Health, Harvard School of Public Health notes that potassium can reduce the risk of stroke is thought to be because this mineral can relax blood vessels, remove sodium from the body, and lower blood pressure.

Mengutip Eat This, cashew nuts is one of the top sources of magnesium, according to the National Institutes of Health.

Magnesium is an important mineral for a variety of reasons, including keeping bones strong, facilitating nerve impulses, and even preventing stroke.

In fact, according to several studies, concluding that a higher intake of magnesium is associated with a reduced risk of stroke.

Just one ounce of these cashews contains about 74 mg of magnesium, which is 23 percent of the recommended intake for women and about 18 percent for men.

Also read: 8 Ways to Prevent Stroke

quote Eat This, Holley says spinach is a nutrient-rich vegetable that contains carotenoids, vitamin K, folate, calcium, and iron.

Spinach also has a high amount of fiber, which is 2.4 grams per 100 gram serving.

It serves to reduce the risk of heart disease and stroke.

In addition, these green vegetables are rich in magnesium.

About 225 grams of boiled spinach contains 157 mg of magnesium, which is almost 50 percent of the recommended intake for women and 37 percent for men.

Citing Eat This, a study in Nutrients states that dark chocolate has great potential to reduce the risk of stroke, diabetes, and coronary heart disease.

It is estimated that the benefits are obtained from the high magnesium content.

One ounce of dark chocolate provides 20 percent of the recommended magnesium for women and 15 percent for men.

“Dark chocolate contains higher levels of antioxidants, fiber, iron, magnesium and other minerals,” says Holley.

He also says that the phytochemicals in dark chocolate can help open blood vessels and reduce blood pressure.

But he cautions, “Dark chocolate can still contain added sugar, so be careful with portion sizes.”

Don’t eat too much dark chocolate. When eaten in small amounts, dark chocolate can actually be a lifesaver.

Also read: Stroke

quote Eat This, about 100 grams of fruit guava seeds contains 5.2 mg of lycopene.

Lori Chong, a registered dietitian at Ohio State University’s Wexner Medical Center, says lycopene is a phytonutrient in the carotenoid family that has strong antioxidant and anti-inflammatory benefits.

An analysis published in Neurology found that men between the ages of 46 and 65 and who had the highest lycopene levels were between 55 and 59 percent less likely to have a stroke.

quote Eat This, watermelon is another fruit that contains lycopene.

According to a study in the American Journal of Hypertension, people who have prehypertension and eat watermelon make their blood pressure lower.

High blood pressure is correlated with stroke.

So, by lowering high blood pressure can also reduce the risk of stroke.

Also read: Transient Ischemic Attack (Mild Stroke)

quote Eat This, there is a lot of research on the benefits salmon to prevent strokes, heart attacks, and even cognitive diseases, such as Alzheimer’s and dementia.

“Salmon is high in omega-3 fatty acids and is known to be an anti-inflammatory and can protect the brain and nerves,” says Holley.

Omega-3 fatty acids are anti-inflammatory (anti-inflammatory) agents that work to clear plaque in the brain and in arteries, especially near the heart.

“Reducing inflammation can help reduce high blood pressure and high cholesterol levels, thereby reducing the risk of stroke,” explains Holley.

It is recommended to consume 2-3 servings a week of fatty fish that contain omega-3, such as salmon.

Research shows that it is best to consume fish directly rather than omega-3 supplements.

quote Eat This, oyster are other foods that contain omega-3 fatty acids.

In addition, it contains zinc. In 6 medium-sized oysters, it contains 77 mg of zinc which is far beyond the recommended nutritional intake for men (11 mg) and women (8 mg).

quote Verywell Health, the American Heart Association recommends that people eat 2 servings of seafood a week to support heart health.

Specifically, they state seafood can “reduce the risk of congestive heart failure, coronary heart disease, ischemic stroke, and sudden cardiac death.”

Also read: Hemorrhagic Stroke

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