After 30: What to eat to avoid the risk of stroke?

However, maintaining a healthy diet from the age of 30 onwards will significantly reduce the risk of stroke. Diet not only helps control weight but also reduces blood pressure, controls cholesterol and prevents risk factors for stroke, according to the health website Verywell Health (USA).

Turmeric and ginger are two spices that have anti-inflammatory and heart-protective effects.

PHOTO: AI

From the age of 30, to prevent stroke, people need to prioritize eating the following foods:

Fruits and vegetables rich in potassium

Potassium is a mineral that is essential for maintaining healthy blood pressure. Potassium deficiency can lead to high blood pressure, one of the leading risk factors for stroke.

Potassium helps dilate blood vessels and balances the effects of sodium in the body, which helps lower blood pressure. This is especially important after age 30, when the risk of high blood pressure begins to increase.

A study published in the American Journal of Clinical Nutrition found that increasing potassium in the diet can reduce the risk of stroke caused by high blood pressure. Good sources of potassium include bananas, oranges, watermelon, avocados, and vegetables such as potatoes, carrots, spinach, and broccoli.

High fiber food

Fiber is not only essential for the digestive system but also for maintaining heart health and lowering cholesterol. A diet rich in fiber helps control cholesterol levels and prevent atherosclerosis. Atherosclerosis is the main cause of stroke.

Foods high in fiber include whole grains such as oats, quinoa, barley, and brown rice. Apples, pears, and beans are also good sources of fiber.

Spices and herbs have anti-inflammatory effects

Some spices and herbs not only add flavor to food but also have powerful anti-inflammatory effects, helping to protect blood vessels and reduce the risk of stroke. Among them, turmeric and ginger are two spices that have anti-inflammatory and cardiovascular protection effects.

Foods rich in vitamins C and E

Vitamin C and vitamin E are powerful antioxidants that help protect cells from damage caused by free radicals. The vitamins help protect blood vessels and reduce inflammation, thereby reducing the risk of stroke.

Plants rich in vitamin C are oranges, lemons, guava, strawberries, kiwi. Meanwhile, vitamin E is abundant in nuts such as almonds, sunflowers and olive oil, according to Verywell Health .

Source: https://thanhnien.vn/sau-tuoi-30-an-gi-de-tranh-nguy-co-dot-quy-185250518130636382.htm