Top 13 Ways to Reduce Stroke Risk (Backed By Science)

Picture 1: Cinnamon can help to reduce stroke risk

Somebody in the United States has a stroke every 40 seconds, and someone dies of a stroke every 4 minutes, that’s according to the US CDC.

However, it’s very simple and easy to avoid having a stroke. All it takes is eating the right foods, drinking the right things, and making certain changes to your lifestyle.

So, what foods can you include in your diet to reduce stroke risk? What should you drink often? Here are tips are answered in this article.

Related: Ways to Prevent Stroke

Figure 1: 33% of Americans live lifestyles that predisposes them to have a stroke. Are you one of them? 

1.    Eat Whole Wheat Bread Often

Consider eating sandwiches made with this type of bread the next time you have a romantic picnic with your boyfriend. Whole wheat bread is rich in fiber, which prevents stiffening of the arteries that supply blood to the brain, one of the major risk factors for strokes.   

Figure 2: The pie chart tells the story, doesn't it? You can easily prevent having a stroke!

2.    Drink Cinnamon Tea Every Morning

The spice contains high amounts of antioxidants, which help reduce the damaging effects of free radicals on the sensitive walls of the arteries and veins in the brain. Furthermore, the antioxidants reduce stiffness in the walls of arteries, thereby preventing hypertension, one of the risk factors for a stroke.

Figure 3: Quiz Number One. What is one way in which the more common type of stroke occurs?

3.    If You Are A Woman, Eat A Lot Of Oranges

A study done by researchers from the Harvard Medical School and Norwich Medical School has revealed that eating citrus, such as oranges, can help to reduce your risk of suffering from a stroke.

The study discovered that women who ate the highest amounts of citrus fruits had a 19% lower risk of getting blood clots and suffering from a stroke as a result of those clots than women who did not eat a lot of oranges.

Citrus fruits are very rich in flavonoids. Flavonoids, according to a study published by David Vauzour et. al. in the US National Library of Medicine, protects the walls of the arteries from injury by toxins. This can help to prevent the narrowing of the arteries and, hence, reduce blood supply to the brain.

Figure 4 : Quiz Number Two. Do you know one way in which the deadlier type of stroke occurs?

4.    Crunch A Handful Of Peanuts Every Day

Research done by scientists at the Vanderbilt University School of Medicine in the United States, and published in the journal JAMA Internal Medicine, has revealed that these delicious nuts can help to keep you from the doctor.

Peanuts contain protein, healthy fats such as monounsaturated and polyunsaturated fats, vitamins such as vitamin B1 and vitamin B6, as well as minerals such as magnesium and zinc, which help to control blood pressure in arteries.

5.    Sip Apple Cider Vinegar Every Day

Research done by Dr. James Brown of Aston University in the UK has revealed that sipping 30ml of apple cider vinegar diluted in 200 ml of water every day can help reduce the levels of “bad” cholesterol in the body by 13%. That can help clear your arteries and ensure your brain receives a good supply of oxygen all the time.

6.    Eat A Lot Of Tomatoes

A study carried out in Finland and published in the journal Neurology has revealed that men who eat a lot of tomatoes are 59% less likely to suffer an ischemic stroke than men who don’t eat a lot of tomatoes.

Tomatoes contain lycopene, an antioxidant, which helps to reduce the amount of plaque that builds up in the arteries leading to the brain, which is one of the major risk factors for a stroke.

7.    “Befriend” Broccoli

It packs a chemical known as sulforaphane which clears “bad” cholesterol from the walls of arteries, thereby allowing blood to flow freely through the arteries that feed the brain with oxygenated blood.

Related: Superfoods That Help Prevent Stroke

8.    Eat One Egg A Day

That’s according to a review of studies published over a 33 year period by a group of scientists led by Dr. Dominik Alexander of the EpidStat Institute in the US.

One egg packs 6 grams of high-quality protein, which helps to lower blood pressure. Furthermore, it contains antioxidants such as lutein, which prevents the clogging of blood vessels.

9.    Munch A Dark Chocolate Once A Week

Dark chocolate contains chemicals known as flavonoids, which keep the arteries supple, thereby preventing high blood pressure. Furthermore, dark chocolate contains certain chemicals that prevent LDL cholesterol, sometimes called “bad” cholesterol, from clogging arteries.

10.                      Eat At Least 300 micrograms Of Folate Every Day

A study carried out in New Orleans has revealed that doing this can reduce your risk of a stroke by 20%. You can easily get this amount of folate by eating a cup of beans every day, or by preparing your stews or soups with 5 cups of lettuce every day.

11.                      Make Friends With A Cat

Do you have a cat? No? Then get one!

Why?

A study carried out by scientists at the University of Minnesota suggests that interacting with a cat, stroking its fur, cuddling it, hugging it often and so on, can help to reduce your stress and anxiety and, hence, lower your risk of a stroke by about 40%.

12.                      Exercise Often

A study published in the journal Neurology in 2009 revealed that doing vigorous exercise regularly reduces stroke risk in men.

Another study published in 2013 in the journal Stroke suggested that when women walk briskly for at least three hours every week, it can help to reduce stroke risk in women.

Exercising causes the body to release nitric oxide, which keeps the lining of the brain’s arteries slippery and smooth. Consequently, white blood cells in the blood and blood platelets cannot rupture the walls of the arteries to increase stroke risk.

Related: How To Reduce Stroke Risk

13.                      Make Sure You Get Enough Sleep Every Day

Sleeping for at least 7 hours in the night, or an equivalent amount of time throughout the day, will help to reduce the levels of stress hormones in your body and that will help to reduce your blood pressure.

 

Conclusion

To reduce stroke risk, have a breakfast of cinnamon tea and whole wheat bread every morning. Furthermore, eat tomato stews often, exercise every day, and end each day with at least 7 hours of sleep and you will never have to see your doctor because of a stroke.

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