Globally, stroke
kills more than 6.2 million people each year, that's according
to the World Health Organization.
And in the United States, more than
795,000 Americans have a stroke every year , with about 14,000 of them dying
from the disease, that’s according to the US CDC.
However, there are simple and easy
things you can do to avoid stroke. Developing good eating habits, eating the
right foods, and making adjustments to your lifestyle, can help you to reduce stroke risk to keep you far away
from your doctor.
In this article, I want to share some
tips you can use to reduce stroke risk, and steps you need to take to ensure
that for time and eternity, you will never have a stroke.
So, what should you do?
1.
Consume Fish Every Day
A study published in the journal of
the American Medical Association has revealed that eating wild trout, salmon,
haddock and so on at least once in a week can help to reduce the risk that you
can have a stroke by about 33%.
Another study carried out in the
US, as well as Japan and China, and published in the journal Stroke, has revealed that people who eat
fish often are 12% less likely to have a stroke than people who don’t consume
fish very often.
Fish packs omega-3 fatty acids,
selenium, and vitamin D, which can help to lower the levels of bad cholesterol
in the arteries, as well as protect the walls of your arteries from getting
damaged.
2.
Gnaw Apples, Pears, And Cucumbers
Research carried out by scientists
at the Wageningen University has revealed that eating 25 grams (about ¼ of an
apple) of white-fleshed fruits can reduce one’s risk of having a stroke, and
other cardiovascular disease, by 9%.
The white portion of these fruits
contain flavonoids, which according to a study published by Katerina
Vafeiadou et. al. in the US National
Library of Medicine, prevents the walls of the arteries of the brain from
becoming inflammed so that blood can flow freely in the brain.
3.
If You’re Overweight, Or If You Smoke, Take An
Aspirin
Have you had a stroke before? Do
you have hypertension? Then you might want to consult your doctor about the
possibility of taking an aspirin a day.
That’s because scientists at the
University of Carolina have discovered that those who have an increased risk of
having a stroke, who are overweight, or who smoke, can reduce their risk of
having a stroke by taking these tablets every day.
4.
Cut Down On Your Salt Intake
Several studies have revealed that reducing
your salt intake can help to reduce your blood pressure, thereby decreasing
one’s risk of having a stroke.
You can reduce your intake of salt
by
- reading
food labels and choosing to buy foods whose sodium content is very low;
- eating
natural foods, which contain very little salt, as often as possible; and
- by adding
herbs and spices to your food instead of table salt.
However, if you choose to add table
salt to your diet, the Mayo Clinic recommends adding about ¾ of a teaspoon to your diet.
5.
Reduce Your Intake Of Sugar-sweetened Beverages,
and Processed Foods
According to a study published in the journal Open Heart, cutting down on the sodas, kitchen sugar, ketchup and so on,
prevents your body from producing too much insulin and leptin. Furthermore, it
helps to prevent uric acid ( a
by-product of sugar metabolism) levels in your body from rising. Consequently, your arteries can relax better and that can help
to reduce blood pressure.
6.
Work To Lose Weight
If you are overweight, you might
consider swimming, playing basketball with friends or with your spouse, or
walking briskly for one hour every morning before you head off to work to help
you stay healthy.
That’s because according to
research, as a person sheds extra weight , his blood pressure decreases,
decreasing the risk that he can have a stroke.
Another good way you can lose
weight is to limit the amount of calories you consume every day. The Harvard Medical
School suggests that eating no more than 2000 calories in a day can help you to
lose weight.
7.
Check Your Blood Sugar Regularly
Several studies have shown that
diabetes patients are more likely to have a stroke than men and women without
the disease.
High levels of sugar in the blood
damage the walls of the arteries that supply blood to the brain. And that increases
the probability that the blood may clot and be transported through the blood to
the brain to cause an ischemic stroke.
8.
If You Smoke, Stop Smoking
According to Dr. Natalia Rost, an
associate professor of neurology in an article published by the Harvard Health
Publishing of the Harvard Medical School, smoking makes the blood become and increases
the buildup of plaque in the arteries, and that can increase the risk that the
blood will clot, a major risk factor for ischemic stroke.
So make friends with people who
have successfully quit smoking for them to influence you positively, consult a
therapist, see a deliverance pastor and let him pray for you, or pray to God ,who
is able to do all things, yourself to help you quit the habit.
9.
Consume ½ Cup Of Green Leafy Vegetables A Day
A study done in China, and
published in the Journal
of the American Medical Association, has revealed that this B
vitamin lowers stroke risk in people with high blood pressure.
Green leafy vegetables are packed
with folate, which helps to break down an amino acid in the body known as
homocysteine that scientists believe damages the inner walls of arteries.
10.
Drink Non-Alcoholic Red Wine
A study published by the American
Heart Association, and published in the journal Circulation Research, has revealed that men who drink the
“non-alcoholic brother” of the famous alcoholic red-wine can lower their blood
pressure.
The sparkling drink increases the
levels of nitric oxide in the blood of those who drink it. Nitric oxide helps
the arteries of the brain to relax and that can enhance the flow of blood in
the brain.
Furthermore, this type of wine is rich
in polyphenols, which are antioxidants that several studies have shown help to
reduce blood pressure.
Related: How to Prevent Stroke
In Wrapping Up…
Remember that if you want to reduce your stroke risk, consume fish
and green leafy veggies every day, eat at least a ¼ of an apple for dessert
daily, cut down on the amount of salt and sugar you consume, and shed the extra
pounds if you are overweight.
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Author
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