Minimizing the risk of stroke using diet

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Eating healthier proves to do more good than harm when looking to avoid stroke as it dramatically reduces your risk of developing stroke.

Good dietary can help reduce cholesterol in your blood, decrease your blood pressure and help you maintain a healthy weight.

While you want to avert the risk of having stroke, a healthy diet will be a notable way to help your plan.

Here are things you could incorporate into your diet to help you avoid having a stroke

Eat fruits and vegetables everyday 


Eating more fruits and vegetables is the best way to start up a healthy diet.

You'll end up consuming less of the fats, salt and sugar which present you at the risk of stroke and also get more of the nutrients that help keep you healthy.

Whenever you plan or otherwise have your choice of meals, vegetables should play a prominent role. You can always steam and lightly season your favorite vegetable.

Eat more healthy protein


Added to copious amounts of fruits and vegetables, you should also have plenty of protein daily.

It is advantageous to increase your current protein intake as long as it comes from healthy sources. It's a great way to reduce the risk of stroke and get healthy nutrients.

Consistency is needed when dealing on protein, if you don't eat much meat, be sure you eat plenty of nuts, beans and fish.

P.S - Replacing red meat with fish is a good way to keep protein consumption up and subsequently reduce the risk of stroke.

The fats in red meat can increase your cholesterol, raising your risk of suffering a stroke.

Choose a healthy lunch


Some find it hard eating a well prepared food for lunch. If you're making or buying a sandwich, try adding as many vegetables as you can.

Lettuce, tomato, cucumber and carrots great options of vegetable you can add to your lunch.

Eat more bananas and sweet potatoes 


Researchers has noted that people who take food rich in potassium are less vulnerable to stroke.

Bananas and sweet potatoes are two foods very high in potassium you can incorporate into your diet. Avocados, spinach and a cup of coconut water are also good sources of potassium.

 Get adequate fibre 


A high fibre diet will help reduce the level of cholesterol in your body.

vegetables provide a good amount of fibre, you can also try some whole grains. Examples include cereals, breads with whole grain and broccoli.

Now here are things you should try to avoid in your diet;

Consume less sodium 


Sodium is a component of salt and is prevalent in many food supply. Monitor your sodium consumption and be sure you're not having more than 1,500mg per day.

Adults are relatively likely to develop high blood pressure, a condition that can lead to stroke and can be worsened by high sodium consumption.

If you're fond of eating packaged foods, note that large amounts of sodium are often present in standard proportion of canned foods and packaged breads. Try to read the contents of a product on its body before you purchase.

If you also use salt to preserve your food, be sure that you're using less than a teaspoon per day. You can try using fresh ginger, lemon juice or pepper as an alternative to salt.

Reduce fat and sugar consumption

 

To do this, you have to increase your consumption of low fat or fat-free dietary products, keep pastry of biscuit consumption extremely rare.

Also avoid processed meats which have high amounts of saturated fat, go for lean cuts of meat and poultry.

Always check the content of packaged food and avoid anything with hydrogenated vegetable oil.
Try to stop intake of soft drinks, fast food and frozen meals entirely because these often include excessive amounts of sugar and sodium and directly increase your risk of having stroke.

Prepare your food 


One way to improve your diet is by cooking more at home. This is because homemade meals will generally be less sugary and you can control the amounts of ingredients such as salt.

These are what you can add or avoid in your diet to help you evitate stroke.

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