Simple breakfast helps reduce the risk of stroke

Eating a healthy breakfast is not only about fueling your day, but also about long-term health, especially your risk of stroke.

To reduce the risk of stroke, nutrition experts recommend starting the morning with a bowl of oatmeal topped with nuts and berries. This simple combination is packed with nutrients that help keep blood vessels healthy and blood pressure stable, both of which are key to reducing the risk of stroke, according to the health news site Eating Well.

Why can such a simple breakfast reduce the risk of stroke?

Here are a few reasons why a breakfast of oatmeal topped with nuts and berries is a great option for reducing the risk of stroke.

Oats, almonds, and walnuts... provide potassium, contributing to a heart-healthy diet.

Photo: AI

A potassium-rich breakfast is recommended. Oatmeal, nuts like almonds and walnuts, and berries all provide potassium and can contribute to a heart-healthy diet. Potassium is an essential nutrient that helps lower blood pressure. The World Health Organization (WHO) and the American Heart Association recommend eating potassium-rich foods to lower blood pressure.

Potassium plays a crucial role in many physiological processes that affect blood pressure. Simultaneously, increasing potassium intake in the diet can also mitigate the effects of sodium by increasing the amount of sodium excreted in the urine.

Professor and physician Joan Salge Blake, a nutritionist at Boston University (USA), explains: Potassium causes the kidneys to excrete excess sodium from the body. Keeping sodium levels low can help lower blood pressure.

Avoiding rice to lose weight and the unexpected consequences.

Oats are rich in soluble fiber. Dr. Romy Nathan, a nutritionist at Romy Nathan Nutrition Consulting (USA), says: Oats are rich in beta-glucan, a type of soluble fiber that is good for cardiovascular health. It binds to bile acids in the digestive tract, helping to remove cholesterol from the body. This helps lower bad cholesterol levels and prevent atherosclerosis. When less fatty plaque builds up in the arteries, the risk of stroke is lower, according to Eating Well.

Berries are rich in antioxidants and phytonutrients that are good for blood pressure. Expert Nathan says: Berries are rich in antioxidants and phytonutrients, both of which can help reduce the risk of stroke. Antioxidants neutralize free radicals and reduce inflammation in blood vessels, thereby protecting the lining of blood vessels from damage. Meanwhile, anthocyanins – a type of flavonoid found in blueberries, strawberries, and blackberries – can lower blood pressure, improve vascular function, and reduce inflammation.

Additionally, the risk of stroke can be reduced by eating less processed red meat, incorporating more anti-inflammatory foods into your diet, reducing alcohol consumption, and exercising regularly.

Source: https://thanhnien.vn/bua-sang-so-1-giup-giam-nguy-co-dot-quy-185250725204217604.htm