What to eat to reduce the risk of stroke?

Strokes often occur suddenly and have serious consequences, but did you know that up to 8/10 cases can be prevented through a healthy lifestyle, especially diet?

According to Dr. Cheng-Han Chen, interventional cardiologist and medical director at MemorialCare Saddleback Medical Center (USA), a healthy diet can control blood pressure, cholesterol and blood sugar - the main factors leading to stroke.

The diets that have been shown to be effective in preventing stroke (DASH and Mediterranean) both focus on vegetables, fruits, whole grains, legumes, lean meats, fish, low-fat dairy and healthy fats like olive oil, according to the science journal Prevention .

Some outstanding foods recommended by experts:

Green leafy vegetables reduce the risk of stroke

Rich in nitrates, vegetables like spinach and kale help dilate blood vessels and lower blood pressure. A 2021 study in the European Journal of Epidemiology found that consuming at least 60 mg of nitrates from vegetables per day can reduce the risk of stroke by 17%.

Consuming at least 60 mg of nitrate from vegetables per day may reduce the risk of stroke by 17%

Photo: AI

Citrus fruits

Rich in vitamin C, folate, potassium, and soluble fiber, they help reduce cholesterol and inflammation. However, people who are taking medications to treat high cholesterol or high blood pressure should avoid eating grapefruit because of possible drug interactions.

Walnut

A 2021 study in the journal Circulation found that eating a few walnuts a day for two years helped lower bad cholesterol levels. They're rich in omega-3s, which help reduce inflammation, blood pressure, and improve blood flow.

Yogurt

In particular, unsweetened yogurt, which provides calcium, potassium and probiotics, helps balance blood lipids and lower blood pressure, especially when replacing sugary snacks.

Oatmeal

This dish is rich in fiber, magnesium, B vitamins and antioxidants, which help stabilize blood sugar and reduce blood vessel inflammation.

Fatty fish

Fatty fish such as salmon and mackerel are rich in omega-3 fatty acids, which help stabilize heart rate, reduce blood fat and the risk of blood clots.

Foods rich in soluble fiber

Apples, pears, apricots, broccoli, and carrots help control cholesterol and blood sugar effectively.

Plant protein

Beans like black beans and kidney beans provide both soluble fiber and protein. A 2024 study in The American Journal of Clinical Nutrition found that eating more plant protein reduced the risk of coronary heart disease by 27 percent, according to Prevention.

Experts recommend consulting a doctor for advice on a diet suitable for each individual.

Source: https://thanhnien.vn/an-gi-de-giam-nguy-co-dot-quy-185250815214136035.htm