Stroke is a ‘brain attack’ when the supply of blood to a particular area in brain is interrupted for a small spell. Each year the cases of new and recurrent strokes are increasing and in every four minutes someone is dying by stroke. However, it can happen anytime with anyone but age factor makes it more vulnerable. The question arises this time is ‘How can we prevent stroke’? Well, with new advancements in science and technology has delayed the death parameters but not everybody has access to advancements. So, what we can do is to follow the famous idea –“Prevention is better than cure”.
One must follow a strok prevention diet which includes top 6 foods that prevent strok. Are are some foods- nuts, greens, citrus fruits, tomato, wholegrain, and garlic.
Here are some ways to fight the risk today to avoid stroke, before a stroke has the chance to strike!
Stroke prevention guidelines
1. Lower blood pressure
High blood pressure is the main factor which doubles or even quadruples the stroke risk if it is uncontrolled which further leads to damaging and weakening the brain’s blood vessels, causing them to narrow, rupture or leak and ultimately stroke. People with high blood pressure need to focus to treat it and maintain a rough goal of 140/90.
Dietary interventions to treat high blood pressure
- Lessen the salt consumption in your diet to no more than 1,500 milligrams a day (about a half teaspoon) for better results.
- Avoid high-cholesterol foods like burgers, cheese, spicy foods and processed foods.
- Eat 4 cups of fruits every day, several daily servings of whole grains and low-fat dairy.
2. Lose weight
Obesity indirectly increases the chances of stroke as obesity is linked to high blood pressure and diabetes, raises your odds of having a stroke. If you’re overweight, losing as little as 4.5 kilograms can show tremendous effect on decreased stroke risk. Maintain your body weight in the range of 50-55 kilograms for healthy adults.
Dietary interventions to lose weight
- Consult a dietician and cut the calorie intake from your diet depending on your activity level.
- Avoid refined sugar and trans-fat. Include fibre rich diet like whole grains, leafy greens and fruits to reduce weight.
3. Exercise more
Exercise helps to lose weight and lowers high blood pressure, but it also stands on its own as an independent stroke reducer. Do exercise at least five times a week.
How to achieve it
- Take a walk in a neighbouring park daily. Walk for at least thirty minutes.
- Start a fitness club with friends.
- Try to use stairs instead of an elevator whenever possible.
5. Treat atrial fibrillation
Atrial fibrillation is a form of unstable heartbeat that causes the formation of clots in the heart. Those clots can then travel to the brain and produce a stroke. Atrial fibrillation increases the risk by almost five-folds, and should be taken seriously. It is suggested that consult a doctor when having this kind of problem and don’t go for self-medication.
6. Treat diabetes
High blood sugar levels present in the body damages blood vessels with time, making clots more likely to form inside them. Dietary intervention to treat diabetes includes, adding foods with reduced amount of added and refined sugar in the daily diet. Eliminate the consumption of soft-drinks and ready-made juices.
7. Quit smoking
Smoking hastens clot formation in the capillaries. It thickens blood, and it increases the amount of plaque build-up in the arteries. “Along with a healthy diet and regular exercise, ask your doctor about smoking cessation programs. Use aids of quit-smoking, like nicotine pills or patches, counselling or medicine.
Over to you
People with poor eating habits need to look after stroke symptoms and strok treatment and the above listed measures will help to reduce the same at faster rate. Spread the awareness and make the world stroke-free!