80% of strokes are preventable.
A stroke is a serious illness caused by the interruption of the blood supply to the brain or spinal cord. Worldwide, it is this ailment that ranks second in mortality after heart disease. It can happen at any age, but the risk increases with age. Despite the severity of a stroke, it is encouraging that up to 80% of cases can be prevented, reports the Chronicle.info with reference to the Browser.
A balanced diet is necessary for the whole body for proper functioning. Healthy food is associated not only with beauty, but also with the ability to reduce the risk of stroke.
Stroke strikes a person when oxygenated blood cannot reach part of the brain. Properly designed nutrition will help lower blood pressure and get rid of «bad» cholesterol — the main negative factors leading to the risk of stroke.
Potassium
Having enough potassium in the body is associated with a low risk of stroke, and it also protects against premature death, because it relaxes blood vessels, removes sodium from the blood and lowers blood pressure.
To replenish potassium, consume regularly white potatoes and beans, spinach, fish, bananas, etc.
Vegetables and fruits
It is well known that vegetables and fruits are good for human health. They enrich the body with essential vitamins, minerals and antioxidants that counteract the negative effects of free radicals. In addition, they help to remove harmful fats and «bad» cholesterol, and fiber keeps you full longer and prevents overeating.
One study found that an extra 200g of vegetables could reduce the risk of stroke by 11%, and 200g of fruit by 32%. Leafy vegetables, apples, pears, and citrus fruits are particularly helpful.
Fiber
According to a study published by Stroke, every additional 7g of fiber daily reduces the risk of stroke by 7%. If you want to protect your vessels, add whole grain pasta and bread, beans and beans, brown rice, etc.
Omega-3
Omega-3 fatty acids can reduce «bad» cholesterol and keep it under control are the main factors in the development of vascular problems. According to experts, eating fish high in omega-3s once or twice a week can reduce the risk of stroke, as well as other cognitive disorders such as depression or Alzheimer's disease.
Supplement regularly to replenish your supply of healthy fats your diet salmon, walnuts, flax seeds. In addition to omega-3s, they are an excellent source of selenium and zinc, which have antioxidant effects.
Avocados
Consumption of this product reduces the risk of stroke. Avocados are rich in healthy fatty acids that reduce inflammation in the body and protect the heart. In addition, it contains monounsaturated fats, which increase the level of «good» cholesterol, as well as dietary fiber.
Cashews and spinach
Magnesium is a trace mineral that is necessary to prevent stroke, facilitate the conduction of nerve impulses and maintain strength skeletal system.
Cashew nuts are the best source of magnesium. In addition, a lot of trace elements are found in spinach. Also, this vegetable is rich in carotenoids, folic acid, vitamin K, iron and calcium. Due to its composition, it is able to reduce the risk of heart disease and stroke when consumed regularly.
Dark chocolate
Even if it's hard to believe, but chocolate contains at least 70-85% of cocoa can prevent stroke. Scientists have come to this conclusion. They attribute this to its high content of antioxidants, fiber, iron, and magnesium, which can cleanse your blood vessels and lower blood pressure.
It should be noted that even dark chocolate contains sugar, so it should be consumed in moderation.< /p>
A balanced diet with wholesome foods is the first step to a healthy life. In addition, to improve blood circulation and prevent vascular disease, experts advise avoiding alcoholic beverages and tobacco, as well as reducing the intake of salt, red meat, fried and overly processed foods.