What foods can reduce the risk of stroke?

Stroke often occurs suddenly and has serious consequences, but did you know that 8 out of 10 cases are preventable through a healthy lifestyle, especially diet?

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

Diets proven 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 scientific journal Prevention .

Some notable foods recommended by experts include:

Leafy green 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 showed that consuming at least 60 mg of nitrates from vegetables daily can reduce the risk of stroke by 17%.

Consuming at least 60 mg of nitrates from vegetables daily may reduce the risk of stroke by 17%.

Photo: AI

Citrus fruits

Rich in vitamin C, folate, potassium, and soluble fiber, grapefruit helps lower cholesterol and inflammation. However, people taking medication for high cholesterol or high blood pressure should avoid eating grapefruit due to potential drug interactions.

Walnut

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

Yogurt

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

Oats

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

Fatty fish

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

Foods rich in soluble fiber

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

Plant-based protein

Legumes such as black beans and red beans provide both soluble fiber and protein. A 2024 study in The American Journal of Clinical Nutrition showed that eating more plant-based protein reduced the risk of coronary heart disease by 27%, 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