Our bodies absorb nutrients from food every day and convert them into energy. If the diet is not reasonable, too much saturated fat, salt, sugar or processed foods, the body will accumulate excess fat, increase blood pressure, dyslipidemia and atherosclerosis. These are all leading risk factors for stroke.

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On the contrary, when maintaining a healthy, balanced diet, health indicators are significantly improved: blood pressure is stable, blood vessels are more flexible, blood sugar and blood fat are controlled. Thanks to that, the risk of stroke is significantly reduced.

Healthy eating principles to help prevent stroke

Reduce salt: Limit salt in cooking and eating. The recommended amount of salt is less than 5g per day to prevent high blood pressure - a direct factor leading to stroke.

Increase green vegetables and fruits: These are rich sources of fiber, vitamins and minerals, helping to control cholesterol, reduce blood fat and stabilize blood pressure.

Choose good fats: Prioritize vegetable oils such as olive oil, canola oil, soybean oil. Limit animal fats, fried foods and fast foods because they contain a lot of saturated fat and trans fat.

Add whole grains: Brown rice, oats, and whole wheat bread provide sustainable energy, are rich in fiber, help control weight, and prevent diabetes.

Eat fish instead of red meat: Fish, especially fatty fish such as salmon, mackerel, and sardines, contain lots of omega-3, which is good for the heart and helps prevent atherosclerosis.

Limit alcohol and sugary drinks: Drinking too much alcohol increases blood pressure, causes heart rhythm disturbances and increases the risk of stroke. Carbonated soft drinks and sugary drinks also increase the risk of obesity and diabetes.

Drink enough water: Providing enough water helps the circulation process to run smoothly, reducing the risk of blood clots.

Suggested menu for stroke prevention diet

Breakfast: Oatmeal cooked with nut milk, add fresh fruit.

Lunch: Brown rice, steamed fish with ginger, boiled vegetables and vegetable soup.

Dinner: Green salad, chicken breast pan-fried in olive oil, pumpkin soup.

Snack: Walnuts, almonds or unsweetened yogurt.

This menu is nutritious, low in salt and bad fat, high in fiber, helps improve blood vessel health and reduces the risk of stroke.

Combine eating with a healthy lifestyle

A scientific diet will be most effective when combined with a healthy lifestyle. People at risk of stroke should maintain a reasonable weight, exercise regularly for at least 30 minutes a day, get enough sleep and avoid prolonged stress. At the same time, regular health check-ups and stroke screening will help detect abnormalities early and take timely measures.

Conclude

Eating healthy not only helps prevent strokes but also improves overall health. Changing your eating habits today is the way to protect yourself and your family from the risk of stroke, a dangerous but completely preventable disease.

Source: https://skr.vn/an-uong-lanh-manh-de-giam-nguy-co-dot-quy/