Looking for foods to prevent stroke? Many experts believe that eating a diet rich in vegetables and fruits can cut your risk of having stroke. According to a Dutch study that involved more than 20,000 participants with the age of around 20 to 65 -- eating adequate vegetables and white-fleshed fruits may give a significant contribution to cut the risk of developing a stroke.
The researchers found that participants who ate more vegetables and white-fleshed fruits (such as pears and apples) had about 52 percent lower risk than others who didn't! -- Before continuing, you may also be interested to know more about causes and symptoms of stroke!
How you should eat these white-fleshed fruits?
Eating considerable amounts of vegetable & white-fruits may be effective to prevent stroke. An apple a day is practical choice to increase your vegetable and white-fruits intake!
But there are also other different color groups of fruits and vegetables that are also very useful to protect you from the risks of other chronic diseases. Therefore, it is also important to consume more different fresh vegetables and fruits. Furthermore, don’t forget to eat white-fleshed fruits in moderation (not too over).
For every 25-gram daily increase of vegetables & white fruits may be able to promote a ‘9 percent’ lower risk of an attack of stroke -- according to the same study.
Cucumbers, cauliflower, chicory, and bananas are other foods that can be categorized into white-foods that may also effective to prevent stroke.
Antioxidants
A study published in ‘Stroke’ (a title of a book -- written by Susanne Rautiainen) found that diet loaded with antioxidant-rich fruits, vegetables, & whole grains may reduce the risk of stroke in women (even for those who have certain risk factors such as a history of stroke or heart disease).
Women who don’t have a history of stroke /heart disease but they have lack of antioxidants may have higher risk of developing stroke if compared to others who have diets loaded with adequate antioxidants.
However to get the lowest risk, changes in lifestyle are required. These include avoid smoking, have a regular exercise or adequate physical activity, avoid excessively drinking alcohol, and avoid other bad lifestyles /behaviors that put you at higher risk of stroke.
Phytochemicals reflected by the color of fruits and vegetables
The color of fruit and vegetable can reflect the presence of a beneficial substance that is called as phytochemicals (such as flavonoids & carotenoids).
Unfortunately, the effectiveness of phytochemicals from fruits and vegetables to lower the risk of stroke is still debatable. More researches are required to confirm this issue.
What else you need to concern to prevent stroke?
Avoid high-fat foods!
Eating excessively high-fat foods can put you at higher chance of having more build-up of fatty plaques in the arteries which eventually will influence your blood flow. You should also avoid consuming salt too over (not more than 6 gram a day). Either excessively salt or high-fat foods that you consume can lead to high blood pressure problem. Read also more foods that lower blood pressure!
Control your cholesterol!
Both high blood pressure and high cholesterol can be a warning sign that blood flow in your arteries doesn’t work optimally. And poor blood supply to the brain can cause some serious health problems, such as stroke.
Foods that are high in saturated fats should be minimized /avoided! These include; trans-fat (fried foods), hard cheese, fatty cuts of meat, lard, etc. They can raise the level of your cholesterol, especially if excessively consumed. Read also some foods to lower your cholesterol!
And don’t forget to include a small amount of good fat (unsaturated fat) in your balance diet. Unlike saturated fats, unsaturated fats can decrease your cholesterol. Vegetable oils, seeds /nuts, and oily fish are some food that rich in unsaturated fat.
Keep your healthy weight!
Since the high blood pressure can affect the blood flow, you need also to keep well the healthy weight of your body. Remember that being overweight are often associated with high blood pressure, because the heart needs to work harder to pump more blood to larger area of the body when being overweight.
Other foods that may help reduce your risk of stroke!
Note: the following foods may be helpful to prevent stroke, nevertheless once again don’t forget to consume them in moderation (not too over)!
Foods high in potassium
Banana is one of good choices for the source of potassium. Some experts believe that high amounts of potassium in banana are one of the keys why Dash diet works. Moreover, some studies found that your risk of stroke may increase by about 28 % if you have a diet low in potassium.
Foods high in magnesium
These include cornmeal and barley. In the same studies that found potassium may help decrease the risk of stroke also showed that magnesium may also reduce your risk by about 30%.
Low-fat milk or free-fat milk
Both low-fat and free-fat milk are also helpful, because they contain a lot of essential nutrients (particularly such as calcium, magnesium, and potassium) that also help you to control the blood pressure.
Salmon
Salmon are rich in omega-3, which can promote good blood flow in the arteries. Even eating it 1-4 times a week can reduce the risk of stroke by about 27 % -- according to a study from the Harvard Medical School.
Soy, almonds, and oats
They can be categorized into unsaturated fats. Eating them in moderation also can help reduce the level of LDL or bad cholesterol.
Foods high in folate (like beans)
Beans are not only believed useful to promote good health for the heart, but also believed good for the brain.
--> For more in-depth information about best foods to prevent stroke or other health conditions -- talk more with a dietitian or doctor!
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Reference: WebMD and NHS (the National Health Service)
Image credit to ‘shutterstock’ for illustration
