What to eat to prevent stroke

Stroke is one of the most dangerous medical emergencies that can cause serious and even fatal consequences for people. According to the World Health Organization (WHO), stroke is the third leading cause of disability and the second leading cause of death worldwide. Various reasons such as high blood pressure, diabetes, obesity and unhealthy eating habits lead to stroke in many cases. Since changing the diet and choosing the right food plays an important role in reducing the risk of stroke, in this article from Dr. Kihani Fard's website, we will examine the foods effective in preventing stroke and once and for all answer the frequent question of what to eat to prevent stroke. ### Stroke and its relationship with the type of diet Stroke is an acute medical condition that occurs due to disruption of blood flow to the brain and damages or destroys the brain tissue. In some cases, this situation leads to serious and permanent complications such as motor disabilities or paralysis, cognitive disorders, speech disorders and even death. Various factors such as high blood pressure, diabetes or high blood sugar, smoking, heart disease, cholesterol or high blood fat and inappropriate lifestyle are factors that cause stroke. In the meantime, a diet rich in saturated fats, trans fats, cholesterol, and sodium contributes to stroke risk factors such as high blood pressure, high cholesterol, diabetes, and obesity, and increases the risk of stroke. On the other hand, a diet rich in foods rich in vitamins, minerals, flavonoids, antioxidants, healthy fats and plant compounds lead to reduction of risk factors and promotion of overall cardiovascular health and reduce the risk of stroke. Therefore, stroke is related to diet in several ways. Therefore, people who have a history of stroke in their family or suffer from blood sugar, blood fat or high blood pressure problems, should be more careful about their health. ### Take the diet seriously In any case, we all know that a stroke has serious consequences for a person's health in some cases, even if the stroke is mild, it may still be a warning for severe strokes to follow. In this situation, timely diagnosis and consultation with a doctor is very important, especially for people who have a family history of stroke or are struggling with problems related to it; A specialist examines the health of the brain and blood vessels. It examines risk factors such as high blood pressure, diabetes and blood lipids and considers appropriate treatment or preventive conditions for patients. And thus the occurrence of stroke is largely prevented. People who need advice or medical care in this regard can get help and guidance from a doctor by making an appointment. ### Fruits and foods that we should eat to prevent stroke Now that we understand the importance of a healthy diet in stroke prevention, it's time to answer the question of what to eat to prevent stroke: #### Fruits Many fruits contain dietary fiber and antioxidants and can help reduce any inflammation, prevent blood clots and maintain cardiovascular health. Therefore, daily consumption of fruits can be effective in reducing the risk of cardiovascular diseases as well as improving cognitive function. Next, we introduce the most important fruits that are effective in preventing stroke: - - - #### Berries: Berries, especially strawberries, blueberries, blueberries, and raspberries, contain antioxidants that help reduce inflammation and improve circulation. The results of various researches indicate that consumption of berries can reduce the risk of stroke by 30%. - #### red grapes: Resveratrol is an antioxidant found in red grapes, which has received widespread attention in recent years. Various studies have shown that resveratrol is associated with a reduced risk of stroke. - #### banana and mango: Potassium helps fight high blood pressure (a major risk factor for heart disease and stroke). Therefore, eating mangoes, bananas, sweet potatoes and other foods rich in potassium will promote cardiovascular health. - #### figs: One of the factors that lead to high blood pressure is the imbalance of potassium in the body (due to high consumption of sodium and lack of potassium). Figs are a potassium-rich fruit that can help correct this imbalance. - #### Papaya: Papaya contains fiber and antioxidants such as lycopene, which help lower cholesterol and reduce the risk of heart disease and stroke. - #### Kiwi: Kiwi can play a significant role in reducing the risk of stroke and heart disease by helping to maintain safe blood pressure and supplying the body with vitamin C. In addition, this fruit contains a high level of dietary fiber that will be beneficial for the body. - #### Pear: The compounds in pears reduce the risk of stroke. A 100-gram medium pear contains flavonoids (plant compounds with antioxidant and anti-inflammatory properties) and can provide 24% of the body's daily need for fiber. - #### Citrus fruits: Citrus fruits such as oranges and grapefruit are good sources of vitamins and minerals, including vitamin C, folate and potassium. These types of fruits also contain flavonoids that can help protect the body against stroke. ### Vegetables Many vegetables contain vitamins, minerals and fiber. The result of a study in 2021 showed that high fiber consumption helps reduce blood pressure and cholesterol levels. As you know, high blood pressure and cholesterol are risk factors for stroke. With this description, we will now introduce the types of vegetables that play an effective role in preventing stroke: - - - #### Green leafy vegetables: Vegetables such as spinach, kale, and lettuce are rich in dietary nitrates, vitamin K, and other nutrients that reduce the risk of stroke. In fact, when you eat leafy greens, your body converts nitrates into nitric oxide (a molecule that plays an important role in regulating blood flow and blood pressure). A 2021 study found that consuming at least 60 mg of vegetable nitrate per day (1 cup of green leafy vegetables) reduced the risk of ischemic stroke by 17 percent. In addition, vitamin K also helps to improve brain function and reduce the risk of dementia. - - - #### Broccoli: Broccoli and other cruciferous vegetables such as Brussels sprouts and cauliflower are rich in antioxidants and anti-inflammatory compounds. Therefore, regular consumption of these vegetables will improve heart health and reduce the risk of stroke. - #### Avocado: Avocados are rich in monounsaturated fats, which help reduce bad cholesterol levels and reduce the risk of blood clots. Including avocados in salads, sandwiches, or other foods can be a delicious way to support your cardiovascular health. - #### Tomatoes: Tomatoes contain lycopene; Lycopene is also an antioxidant that can protect you from stroke by reducing inflammation and preventing blood clots. In fact, whether tomatoes are used fresh or used in cooking, it is a versatile and extremely useful food that is very effective in preventing stroke. - #### Garlic: Clinical studies show that fresh garlic and garlic supplements can prevent blood clots and remove plaque. As you know, blood clots and plaques block blood flow and cause heart attacks and strokes. ### Seeds and nuts Seeds and nuts are rich sources of healthy fats, fiber and protein and can be very effective in maintaining heart and brain health. Therefore, regular consumption of these foods helps to reduce the risk of heart disease and stroke significantly. Next, we will tell you what to eat to prevent stroke: - - - #### Almonds: Due to the high content of vitamin E, almonds can prevent brain damage caused by aging and disease. Vitamin E is one of the strong antioxidants that will help to maintain the health of brain cells. - #### Flaxseed: ALA or alpha linolenic acid (a type of fatty acid) found in flax seeds is effective in improving cardiovascular health and reducing the risk of stroke. If you have type 2 diabetes, adding flaxseeds to your diet will help lower your blood sugar levels. Of course, consult your doctor before using flax seeds; Because it may interact with diabetes medications such as insulin. - #### Chia seeds: Chia seeds act as a powerhouse of omega-3 fatty acids. This type of fatty acid, which is primarily found in fatty fish, nuts and seeds, plays an important role in brain function, heart health and reducing inflammation in the body, and can effectively help prevent strokes. - #### Walnut: Walnuts are a good source of ALA and can improve blood flow and reduce inflammation and blood pressure. In addition, walnuts are rich in antioxidants and other nutrients that play a role in protecting the body against oxidative stress and other factors affecting the risk of stroke. In this context, the results of several studies show that regular consumption of walnuts can reduce the risk of stroke by 25%. Also, research conducted in 2021 (following more than 93,000 people for 20 years) showed that those who consumed more walnuts had a lower risk of dying from any cause, especially heart disease, and lived longer than those who did not eat walnuts. Fatty fish Fatty fish, such as salmon, sardines, and fresh tuna, are excellent sources of omega-3 fatty acids and can reduce the risk of stroke by improving blood flow and reducing inflammation. Therefore, regular consumption of these fish will significantly reduce the risk of stroke. In the following, we will examine these foods more: - - - #### Salmon: Due to the high content of DHA and EPA, this fish is able to reduce the risk of stroke and help improve heart health. Also, salmon contains vitamin D, which in turn will be very effective in improving the mental and cognitive condition of people. - #### sardines: The omega-3 found in sardines reduces bad cholesterol, which in turn lowers the risk of stroke. The American Heart Association recommends eating at least two servings of fatty fish such as sardines, salmon, or herring per week. Of course, it should be noted that lean fish such as snapper and cod, which have lower levels of omega-3, also have other nutrients that prevent stroke. For example, lean fish contains higher amounts of protein, iodine and selenium, as well as fewer calories and will be beneficial for the body's health. A 2018 study found that one or more servings of fatty or lean fish per week reduced the risk of ischemic stroke. Another 2018 study found that lean fish, including lobster, scallops, and shrimp, can be even more effective than fatty fish in preventing stroke. Therefore, it is not bad to include these foods in your meals. ### Whole grains Whole grains such as oats, brown rice, millet and quinoa are important sources of fiber and nutrients that help regulate blood sugar and reduce the risk of heart disease. In addition, consuming whole grains is effective to some extent in maintaining proper weight and reducing inflammation. In the following section, we examine whole grains and their impact on stroke prevention: - - - #### Oats: This grain is rich in soluble fiber and plays a role in reducing blood cholesterol and reduces the risk of stroke. Oatmeal can also help maintain a person's energy level throughout the day as a good source of energy. - #### Brown rice: Whole grains such as brown rice are a valuable source of nutrients for stroke patients. Brown rice contains 3.2 grams of fiber; While there is only 0.6 grams of fiber in white rice. Fiber stabilizes blood sugar, which in turn reduces the risk of subsequent strokes. - #### Quinoa: Quinoa is often considered a "superfood"; Because it has all the amino acids necessary to form a complete protein and contains high fiber. In this context, a study conducted by Harvard University shows that eating a serving of quinoa during the day can reduce the risk of stroke by 17%. ### Healthy oils Using healthy oils has a significant effect on heart and brain health. Therefore, choosing vegetable oils instead of saturated oils will have a significant impact on reducing the risk of stroke. In this context, one of the best oils is olive oil; Because it is rich in antioxidants and monounsaturated fats that help reduce bad cholesterol levels and play a significant role in reducing inflammation and improving brain health. Olive oil as an anti-inflammatory agent can prevent brain damage caused by oxidative stress. ### low-fat dairy products Consumption of low-fat dairy products plays an effective role in maintaining heart health and, subsequently, reducing the risk of stroke. In fact, low-fat or fat-free milk, yogurt, and cheese reduce the risk of heart disease, type 2 diabetes, and high blood pressure, all of which are risk factors for stroke. In addition, yogurt and cheese contain protein and are considered excellent sources of calcium and vitamin D (which are very useful for bone and heart health). It is not bad to know that consumption of yogurt can be effective in improving the health of the intestines and strengthening the immune system. ### Eggs According to a study published by the journal Heart, people who reported moderate egg consumption were less likely to develop cardiovascular disease, ischemic heart disease, heart attacks, hemorrhagic stroke, and ischemic stroke than those who did not eat eggs at all. In this study, researchers found that people who eat an egg every day have an 18% lower risk of dying from cardiovascular disease and a 28% lower risk of fatal hemorrhagic stroke compared to those who don't eat any eggs. ### Spices and aromatic herbs Medicinal and aromatic herbs and spices help reduce inflammation and improve brain function. Therefore, using these ingredients in meals can increase their nutritional value to a certain extent, in addition to adding a pleasant taste. If you are still wondering what to eat to prevent stroke, now we will tell you which spices are useful for this purpose: - - - #### Turmeric: This spice can help a lot in stroke prevention due to its curcumin active compound which has anti-inflammatory properties. Research results indicate that curcumin prevents brain damage and is effective in improving cognitive function. - #### Cinnamon: Cinnamon lowers blood lipids, blood glucose, and inflammation, which are risk factors for ischemic stroke and transient ischemic attack (TIA). - #### Ginger: Ginger is rich in antioxidants. Antioxidants play an effective role in reducing immune disorders in brain cells and prevent brain cell damage caused by free radicals (these free radicals are responsible for the onset of diseases such as dementia, Parkinson's and Alzheimer's). - #### Thyme: The terpenoids in thyme have a strong antioxidant effect and are able to reduce the damage caused by free radicals to healthy cells. This process keeps blood vessels healthy and prevents cardiovascular diseases such as heart attack, atherosclerosis or stroke. - #### chives: Onion contains organic sulfur compounds that give it a strong and spicy taste and smell. These compounds play an effective role in reducing the level of cholesterol in the body and breaking blood clots and reduce the risk of heart disease and ultimately stroke. - #### Basil: Basil is rich in antioxidants such as flavonoids and tannins and plays a role in reducing the level of bad cholesterol in the blood. These compounds can also prevent diseases such as heart attack, stroke and arteriosclerosis. ### Legumes Legumes such as beans, lentils, and peas are rich in protein and fiber and help lower cholesterol and maintain heart health. Therefore, including these substances in the diet will be effective in preventing stroke. - - - #### Lentils: Lentils are a good source of iron and folate, which are very useful for brain health. Folate plays an effective role in the production of new cells and can also prevent dementia. - #### beans: Most legumes, including dry beans, are excellent sources of prebiotics, making them an ideal food choice to help prevent stroke and increase the brain's potential for post-stroke recovery. ### Healthy drinks Beverages such as green tea and coffee contain antioxidants and beneficial compounds that can help reduce the risk of stroke to some extent. To answer the question of what to eat to prevent stroke, we can name drinks that are useful for this purpose: - - - #### Green tea: Green tea is rich in antioxidants and catechins that play an effective role in improving heart and brain health. Various studies have shown that regular consumption of green tea in moderation can significantly reduce the risk of stroke. - #### Coffee: Drinking as much filtered black coffee can be effective in reducing the risk of stroke by improving cardiovascular function. In fact, coffee plays a significant role in reducing inflammation and protecting blood vessels due to its antioxidants. The caffeine in it can also help increase blood flow and reduce the risk of blood clots. ### What not to eat to prevent stroke? Different foods have different amounts of calories and nutrients. Some foods, although they are low in calories (which can be good), may have few nutrients (which are not so good); As a result, these foods cannot provide the nutrients the body needs to function well and reduce the risk of stroke. Therefore, along with the foods that should be consumed to prevent stroke, there are also some foods that should be eliminated from the diet or their consumption should be minimized. In the following section, we have mentioned a number of these foods and the reasons why they are harmful to the health of the brain and blood vessels: - - - #### Salt: Consuming too much salt increases blood pressure, which is one of the main causes of stroke. Processed and canned foods typically contain high amounts of salt. - #### Sugar: Foods containing a lot of added sugars such as desserts, candies, drinks containing significant amounts of sugar such as soft drinks and syrups can lead to obesity and the possibility of developing type 2 diabetes (both of which are risk factors for stroke). - #### Processed: Processed foods such as sausages, sausages, chicken nuggets, hot dogs, and fast foods in general usually contain preservatives and unhealthy fats and may cause metabolic disorders and inflammation in the body. #### Foods containing trans fats: Trans fats, which are usually found in margarine and some sweets, increase bad cholesterol and decrease good cholesterol and increase the risk of heart disease and stroke. - #### Fried foods: Fried foods such as potatoes or fried chicken can lead to an increase in bad cholesterol levels and an increase in the risk of atherosclerosis due to their high content of saturated and trans fats. - #### Alcoholic drinks: High consumption of alcohol has an effective role in increasing blood pressure and weight gain. In addition, excessive alcohol consumption can contribute to heart abnormalities, which may ultimately increase the risk of stroke. Other ways to prevent stroke Just as what we eat is important to stroke prevention, it's important to know about other helpful measures to follow that double the effects of a healthy diet. Therefore, in the last part of the article, we introduce these solutions: - - - #### Exercising: Regular physical activity helps improve cardiovascular health and reduce the risk of stroke. - #### Relax: Stress management and relaxation exercises reduce blood pressure and stroke risk. - #### Adequate rest: Sufficient and high quality sleep can play an effective role in reducing stress and blood pressure. - #### Weight loss: Maintaining a proper weight lowers the risk of diabetes and high blood pressure, which are factors of stroke. - #### Quit smoking: Smoking damages blood vessels and increases the risk of stroke. - #### Limit alcohol: Excessive alcohol consumption can lead to increased blood pressure and heart problems. - #### Checking blood cholesterol Controlling blood cholesterol levels plays a significant role in preventing the formation of plaque in arteries and reducing the risk of stroke. - #### blood pressure control: High blood pressure is one of the main causes of stroke; Therefore, it should be monitored and controlled. - #### Treatment of atrial fibrillation: This heart disorder can lead to blood clots and strokes; Therefore, it needs proper treatment. - #### Treatment of diabetes: Managing blood sugar levels in diabetics can reduce the risk of vascular damage and stroke. - #### health condition control: Regular visits to the doctor for general health evaluation are effective in preventing serious problems. Finally Choosing the right food can play a vital role in preventing various diseases, including stroke. In fact, these seemingly small changes have big effects on the overall health of the body. By including fruits, vegetables, seeds, fatty fish, whole grains, and healthy oils in their diet, people who suffer from high blood fat, blood sugar, or high blood pressure can help their brain and heart health and minimize their risk of stroke. Also, it should be mentioned that modifying the diet and combining healthy eating habits with regular exercise and proper lifestyle play an effective role in preventing stroke and generally improving the quality of life.