Avoid Stroke with the Following Diet

TEMPO.CO, Jakarta – Unhealthy eating patterns can increase the risk stroke. So, it is important to make some dietary changes to prevent this life-threatening condition.

A stroke is life-threatening and should be considered a medical emergency. After a stroke, you may need surgery and special treatment and can develop long-term brain problems. You can’t always prevent a stroke but you can significantly reduce your risk by making lifestyle changes, including eating a healthy diet.

You don’t have to eat the perfect diet to reduce your risk of stroke, you just need to make some small adjustments to your diet. In addition to regular exercise, not smoking and reducing alcohol, eating a healthy diet can significantly reduce your chances of having a stroke. The NHS website shows that if you have had a stroke in the past, this is very important because you are at risk of having another stroke.

“Eating a healthy and balanced diet can help lower blood pressure and control diabetes. Cholesterol is a fatty substance that the body makes and can also be absorbed from food. If there is too much cholesterol in the blood, it can cause fatty deposits to build up in the arteries and restrict blood flow. However, eating well can lower levels of cholesterol, said the warning from the Stroke Association.

Here are six diets to follow to reduce risk according to the Stroke Association Express.

More fruits and vegetables
It’s not all about cutting back on fast food, increasing fruit and vegetable intake can reduce the risk of stroke. You should eat five servings of fruits and vegetables every day. Some experts recommend foods high in potassium such as sweet potatoes and whites, bananas, tomatoes, prunes, and melons, or foods rich in magnesium, such as spinach and edamame, for stroke prevention.

More fiber
Fiber not only helps you feel full longer, aids digestion and prevents constipation, but can also reduce the risk of stroke. Foods that are high in fiber help reduce the amount of cholesterol in the blood. When choosing starchy foods, choose whole grain cereals, brown rice, or grains such as whole grains.

Healthy protein
Protein plays many important roles in the body, such as triggering the process of oxygen being carried throughout the body in the blood. Eating saturated fat can raise cholesterol, so try to reduce the amount of saturated fat you eat and choose healthier proteins like lean cuts of meat, beans, and lentils. Eat two servings of fish each week, especially oily fish such as mackerel, sardines, or salmon, because they contain omega-3 fatty acids that can prevent blood clots and lower blood pressure. Vegetarian or vegan protein sources include tofu, mycoprotein, textured vegetable protein, and tempeh.

Less fat and sugar
We all need a little fat and sugar in our diet, but too much can lead to weight problems that increase the risk of stroke. Foods that have been fried in butter, oil, or ghee are high in fat. Use vegetable, nut, and olive oil instead. Processed meats, full-fat cheese, and factory-made cakes and crackers all contain a lot of saturated fat, so try to limit the amount in your diet. The high sugar content in many soft drinks, prepared foods, and fast food can all contribute to weight gain. Eating more homemade meals and snacks can help reduce sugar in the diet.

Avoid fried food
How to cook food is just as important as what is eaten. Steaming, boiling, and grilling are all healthier than frying, so try to use these methods as much as possible. Frying adds extra fat, so fried foods should be enjoyed as an occasional snack rather than as a regular part of the diet.

Reduce salt
Too much salt can increase blood pressure and you should not eat more than 6 grams or a teaspoon of salt per day. Most of the salt you eat is hidden in processed foods such as ready-to-eat foods, chips, nuts, cakes and biscuits, and processed meats. Avoid adding salt to food. Try using fresh ginger, lemon juice, and chili or dried herbs and spices to spice things up.

Also read: Aneurysms Can Cause Brain Bleeding, What Are Other Causes?

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