4 Dietary Adjustments You Can Make Today That Could Save You From a Stroke

What you eat is reflected in three indicators: cholesterol levels, blood pressure and blood sugar. These three indicators also determine the risk of heart disease and stroke. Therefore, the risk of stroke can be reduced through the foods we eat, according to the medical news site Medical Express .

It is difficult to change your diet suddenly, but do it gradually, step by step, starting today, says Dr. José Ordovás.

What you eat is reflected in three indicators: cholesterol level, blood pressure and blood sugar level.

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Start by cutting back on salt.

Salt, whose main ingredient is sodium, is one of the main culprits in strokes, says Professor Ordovás. Eating too much salt causes the body to retain more fluid, which swells blood cells and raises blood pressure. High blood pressure can rupture blood vessels or make it easier for blood clots to travel to the brain and cause a stroke.

Potassium is a counterweight to sodium; it helps relax blood vessels and lower blood pressure. However, getting enough potassium doesn't mean you can eat as much salt as you like.

If you want to start making dietary changes to reduce your risk of stroke, start by cutting back on salt, advises Dr. Ordovás.

Notably, processed foods are a hidden source of salt, so replace processed snacks with fruit. Choose potassium-rich foods like bananas, avocados, sweet potatoes, cantaloupe, and spinach.

Good fats and fiber

High cholesterol can increase your risk of stroke. Healthy, unsaturated fats can help fight cholesterol. These fats are found in extra virgin olive oil, nuts, avocados, and omega-3 fatty fish. Replacing processed snacks high in saturated fat with these healthier options is a simple but effective way to do this.

Fiber is another cholesterol-fighting weapon that is often lacking in the diet. Fiber binds to cholesterol particles, removing them from the body without entering the bloodstream. Professor Ordovás notes that fruits, vegetables, and whole grains like brown rice and oats are all good sources of fiber.

Stroke risk can be reduced through the foods we eat

Photo: AI

Say no to processed foods

An effective way to increase good fats and decrease bad fats is to avoid highly processed foods, says Dr. Ordovás.

These foods are often high in sugar, salt, fat, and also contain preservatives, artificial flavors and colors.

Saying no to ultra-processed foods can be a great way to make a difference.

The Mediterranean diet is the most effective way to prevent stroke

Dr. Ordovás' studies show that a Mediterranean diet rich in fruits, vegetables, healthy fats, and whole grains is one of the most effective ways to prevent first and recurrent strokes, according to Medical Express.

Even in older, high-risk adults, dietary changes can lead to meaningful improvements, Ordovás said.

Of course, to effectively prevent stroke, it is necessary to combine changes in diet with maintaining a healthy weight, regular physical activity, not smoking, limiting alcohol, controlling health conditions, cholesterol levels and blood pressure.

Source: https://thanhnien.vn/4-dieu-chinh-che-do-an-ngay-hom-nay-co-the-cuu-ban-khoi-dot-quy-185250412233208572.htm