Nutrition and Heart Health: Dietary Tips from Cardiologists to Reduce Your Stroke Risk

You may have heard cardiologists for brain stroke stress on how stroke is usually preventable. Some lifestyle factors and health conditions, such as blood pressure, can amplify your risk of a stroke. You may or may not have diabetes, but what’s on your plate can significantly amplify your susceptibility to a stroke. Sometimes, the foods that are instrumental in maintaining a healthy body weight or lowering the chance of heart disease can also avoid the possibility of a stroke. This is because stroke and heart health are closely linked. Thus, eating right and picking heart-healthy foods can dramatically lower the stroke risk.

What are these foods? Let us take you through a few such foods compiled after suggestions from the best cardiologists for atrial fibrillation and stroke.

Whole Grains

A 2015 study concluded that high whole-grain consumption can lower the possibility of a stroke. Another study in 2017, also stated that an increased whole-grain cold breakfast cereal and bran can diminish the chances of an ischemic stroke. The best cardiologist for arrhythmia and stroke supports this claim.

Some whole grains, you can consider including are

1. Quinoa
2. Whole grain bread
3. Brown Rice
4. Bran
5. Oats

Green Veggies

They are a good source of nutrients. Green veggies contain dietary nitrates and can diminish the possibility of a stroke.

Some of the best options include

1. Kale
2. Collard greens
3. Spinach

Leafy greens convert the nitrates in the body into nitric oxide. It is a crucial molecule in regulating blood pressure and blood flow.

According to a 2021 study, an intake of 60 milligrams of vegetable nitrate can reduce the risk of Ischemic stroke by about 17 per cent.

Tip: 60 mg of veggie nitrates = 1 cup of greens.

Green Tea

Green tea has catechins. It is a powerful antioxidant that can significantly lower your risk of stroke by 22 percent. By replacing sugary beverages with green tea, you can make a positive impact on your heart health.

Walnuts

Walnuts are rich in alpha-linolenic acid. It is an omega-3 fatty acid that can:

1. Lower blood pressure
2. Improve blood flow
3. Reduce inflammation

All these factors help lower the possibility of a stroke. Moreover, walnuts have antioxidants that shield against oxidative stress, which diminishes stroke risk.

Fruits

Several fruits have antioxidants. They are also good in dietary fibre.
Fruits can

1. Help maintain cardiovascular health
2. Prevent blood clots
3. Reduce inflammation

Further, eating foods rich in Vitamin C can also reduce the risk of stroke.

Some great picks include

1. Apples
2. Pears
3. Blueberries
4. Grapefruits
5. Oranges
6. Strawberries
7. Bananas

Lean and Fatty Fish

A 2018 study concluded that one or more portions of lean or fatty fish every week can reduce the chance of Ischemic stroke.

Fatty fish are rich in Omega-3 fatty acids. They can lower the possibility of stroke by:

1. Reducing inflammation
2. Improving blood flow

Some options for fatty fish include

1. Tuna
2. Salmon
3. Mackerel

Lean fish are low in Omega-3 fatty acids but have other nutrients that can reduce stroke risk. They are rich in:

1. Selenium
2. Iodine
3. Protein

Lean fish also have low calories that can be beneficial for maintaining body weight. Some options include:

1. Mahi Mahi
2. Snapper
3. Cod

Lean fish, such as shrimp, scallops, and lobster, are better for preventing stroke than fatty fish.
Yoghurt

Yoghurt contains several vital nutrients crucial for cardiovascular health. These include:

1. Probiotics
2. Potassium
3. Calcium

After a study on high milk and yoghurt consumption, it was suggested that the risk of cardiovascular disease events such as heart attacks or stroke could be lowered.

Dark Chocolate

Dark chocolate has flavonoids. It helps

1. Boost blood circulation
2. Thin the blood
3. Lower stroke risk

Tip: The best cardiologist for arrhythmia and stroke recommends dark chocolate with at least 70% cocoa. It can reduce sugar intake and boost benefits.

Avocadoes

Avocadoes are rich in mono-unsaturated fats. These are good fats and are necessary for cardiovascular health.

They can:

1. Reduce the risk of blood clots
2. Dimmish bad cholesterol levels

Tip: Consider including avocadoes in sandwiches and salads. Alternatively, using it as a spread can also be a delicious method.

Flaxseeds

The human brain is composed of 60% fat. So, our brain requires fatty acids to work well. Flaxseeds are a good source of essential fatty acids. They contain Omega-3, which reduces the probability of stroke.

Bottom Line

So, these are the top 10 best dietary and nutrition tips from cardiologists for brain stroke. Consider incorporating these foods into your diet to better your heart health and lower the possibility of stroke. Have any more questions about your cardiovascular health or need help with lifestyle and treatment suggestions after a stroke? Contact Dr Raghu, an ace cardiologist from Hyderabad. He has assisted thousands of patients and helped them lead a better quality of life.

Source Link : ncbi.nlm.nih.gov, ahajournals.org, link.springer.com