So what to eat to avoid stroke? Here, nutrition experts based on science , share 5 types of food that can help you reduce the risk of stroke.
Coffee
This is good news for coffee lovers, because nutritionist Veronica Rouse, founder of The Heart Dietitian Nutrition Center (Canada), said that long-term studies have found that drinking 2-3 cups of coffee a day helps reduce the risk of stroke. In addition to caffeine, this favorite beverage is also full of antioxidants, such as chlorogenic acid and flavonoids that help protect cells from damage, promote heart health, and support brain function.
Drinking 2-3 cups of coffee a day helps reduce the risk of stroke. Photo: AI
To maximize the stroke prevention benefits, it's best to drink no more than three cups of coffee a day, Rouse emphasizes.
Nuts
Nutritionist Meghan Pendleton of Meghan Pendleton Nutrition Center in Metro Detroit, USA, said: The unsaturated fats in nuts are good for the heart. Research shows that eating nuts five times a week can help reduce the risk of stroke by up to 19%, according to the health news site Eating Well.
Banana
Bananas are a great source of potassium, which can help lower blood pressure, says Rouse. Since high blood pressure is one of the leading risk factors for stroke, getting enough potassium every day is an important step in reducing your risk.
Oatmeal
Oats contain beta-glucan, a soluble fiber that helps lower cholesterol and is good for the heart, says Pendleton. This super breakfast food also contains phenolic compounds that have antioxidant and anti-inflammatory properties, which can help reduce the risk of stroke. To get the most benefit, Pendleton recommends choosing raw, porridge-style oats that combine protein, healthy fats, and fiber.
Oats contain beta-glucan, a type of soluble fiber that lowers cholesterol and is good for the heart. Photo: AI
Beans
Beans are a great, affordable way to improve heart health, says Pendleton. Beans are especially rich in artery-protecting soluble fiber. This fiber binds to cholesterol in the gut and eliminates it through the stool. Studies show that this effect plays a major role in reducing stroke mortality. Beans are also rich in potassium and magnesium, making them a powerhouse for heart and brain health, according to Eating Well.
Other ways to reduce your risk of stroke
In addition to regularly consuming the above foods, both experts recommend adopting a healthy lifestyle including regular exercise, quitting smoking, and prioritizing sleep to further reduce the risk of stroke.
Also, follow a Mediterranean or DASH diet, which includes plenty of fruits, vegetables, whole grains, legumes, nuts, some fish, lean protein, and low-fat dairy, and limits processed foods and added sugars.
Source: https://thanhnien.vn/uong-2-3-tach-ca-phe-moi-ngay-giup-giam-nguy-co-dot-quy-185250602232154515.htm
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