Stroke is now a leading cause of death worldwide. One out of every 20 deaths is due to this disease. The Center for Disease Control and Prevention (CDC) says more than 800,000 people in the United States alone suffer from stroke each year, killing 140,000 people.
Low blood pressure reduces the risk of stroke. It is also possible to reduce the risk of stroke through a healthy daily diet. This means that there are many foods that reduce the risk of stroke.
Let’s find out which foods help reduce the risk of stroke –
Potassium is a nutrient that most people do not get in sufficient quantities. Potassium content is higher in avocados than in bananas. 100 grams of bananas contain 10% potassium and avocado contain 14% potassium. Several studies have shown that high potassium intake can lower blood pressure. Too much potassium increases the risk of heart attack, stroke, and kidney disease.
The saturated fat in avocado helps reduce the risk of stroke. Eating avocado can control blood triglycerides as well as LDL and HDL cholesterol levels.
Harvard Medical School conducted a study of 5,000 adults aged 65 or older over a period of about 12 years. The study found that those who ate fish at least four days a week had a 27% lower risk of stroke. Fish that are high in omega-3 fish increase blood flow and lower blood pressure. Keeping more fish on the food list means less red meat. Which is very good for your health.
If the amount of cholesterol in the blood is high, it raises blood pressure. So, first of all, you should reduce the cholesterol in the blood. Oatmeal is quite good for him. Oatmeal contains a lot of fiber which satisfies the appetite but increases the calories or carbs less. So you can eat oatmeal every day to reduce the risk of stroke.
Vegetables and fruits:
Fruits and vegetables contain antioxidants, which help reduce blood vessel damage. The potassium in it regulates blood pressure. Studies have shown that taking more potassium can reduce the risk of stroke by 24 percent.
Potassium-rich foods are banana, coconut water, mango, plum, lemon, orange, mango, blackberry, potato, tomato, carrot, cauliflower, etc. A medium-sized banana contains 422 mg of potassium. Which is very effective in reducing the risk of stroke.
Malabar spinach is rich in magnesium vitamin “B” (folate) and folic acid, which helps reduce the risk of stroke by 20%. In addition, a 20-year study of nearly 10,000 adults found that about 200 micrograms of folate a day greatly reduced the risk of stroke.
Eating six dark chocolates a week can reduce the risk of coronary heart disease, diabetes, and stroke. According to a study, dark chocolate has a high magnesium content. Dark chocolate per ounce can meet 20 percent of the recommended magnesium for women and 15 percent for men.
The flavonols of dark chocolate produce nitric oxide in the body. Nitric oxide widens blood vessels, which improves blood flow and lowers blood pressure.
That is to say, lycopene increases the amount of healthy cholesterol (HDL) and decreases the amount of bad cholesterol (LDL). This removes fat from the arteries and increases blood flow. As a result, the heart stays good. Cardiovascular disease i.e. heart attack and stroke have emerged as the most deadly diseases in the world today.
Studies in some middle-aged people have shown that people with low levels of lycopene and beta-carotene in their blood have a higher risk of stroke and heart disease. Both beta-carotene and lycopene are found in tomatoes.
Spinach has high levels of magnesium, which helps lower blood pressure. It also contains high amounts of nitrates, which help control blood pressure levels.
Spinach contains antioxidants that help reduce inflammation and prevent cardiovascular disease. For every 100 grams of spinach, there are 2.4 grams of fiber – which is known to reduce the risk of heart disease and stroke.
It is said that a handful of nuts every day keeps you away from cholesterol. So try to eat at least one handful of nuts every day with a few types of nuts. Several studies have shown that nuts can reduce the risk of heart disease and stroke by lowering “bad” cholesterol levels and maintaining proper arterial function.
Pumpkin seeds are full of magnesium. These seeds contain protein, magnesium, potassium, and polyunsaturated fats. Pumpkin seeds naturally contain antioxidants that help reduce inflammation and therefore can reduce the risk of stroke, heart disease, cancer.
The fatty acids in it help to reduce the levels of unhealthy cholesterol in the blood. It is very important for us to eat 10-12 pumpkin seeds every day to reduce stroke.
Foods with high fiber:
Fiber can help control the body’s cholesterol and reduce weight, as well as reduce the risk of stroke. Therefore, red rice, red flour, all kinds of green vegetables should be eaten. 100 grams of spinach contains 2.4 grams of fiber, which reduces the risk of stroke.
Guava lowers “bad” LDL cholesterol and increases “good” HDL cholesterol. Eating ripe guava before meals reduces stroke and blood pressure reduces LDL cholesterol by 9.9% and increases HDL cholesterol by 8%.
Sweet potatoes are rich in potassium which helps in reducing high blood pressure. It helps reduce bad cholesterol. And lowering this cholesterol reduces the risk of stroke by 40-50 percent. So you can eat sweet potatoes regularly to stay away from a stroke.
The benefits of raw garlic are much greater than cooked garlic. So to get the full benefits of garlic, you have to try to eat some raw garlic. Raw garlic is a great way to reduce high blood pressure. It helps reduce bad cholesterol and lowering this bad cholesterol reduces the risk of stroke by 60-70 percent.
Green tea is the most beneficial beverage. Earlier in India, it was used as medicine for various problems in the body such as cancer and diabetes. Again, this green tea helps to keep the blood pressure right and reduce cholesterol. And if the cholesterol is reduced, the risk of stroke is reduced automatically. So drinking 2-3 cups of green tea a day can get rid of various problems. Any skin problem, heart problem also it works great to keep skin and hair beautiful.
We can reduce the risk of heart attack and stroke by lowering blood pressure and cholesterol levels through a healthy diet and lifestyle. Watermelon contains several nutrients that are good for heart health. Lycopene is one of them. Studies show that lycopene can help lower cholesterol and blood pressure.