Stroke is a disease that affects the arteries. When the blood vessels are ruptured or blocked by a clot, it results in poor blood flow. This affects the amount of oxygen and nutrients reaching the brain, therefore the brain cells die because it doesn’t get the blood it requires to function.
Following a healthy diet can help you maintain your overall health. However, food rich in magnesium ensures that your heart is healthy. Not only does the dietary intake of magnesium reduce the risk of stroke but can also protect you from heart failure and diabetes.1
Here’s a list of foods that are rich and magensium and other nurients that can reduce the risk of stroke:
1. Leafy Greens
Spinach, collard greens, turnip greens, kale, romaine lettuce, chard, and beet greens are rich in calcium, potassium, and nitrations, in addition to being magnesium-rich foods. Potassium and magnesium together, play a role in keeping your heart healthy and reducing the risk of heart diseases.
According to a study, people who consumed more than 5 servings of fruits and vegetables per day had a 20 percent lower risk of stroke, compared to the ones who had less than 3 servings.2 Furthermore, adding black beans, broccoli, banana, and avocado, to your diet can regulate your heartbeat, lower the bad cholesterol levels, and keep your blood vessels strong.
2. Fatty Fish
Fatty fish like salmon, mackerel, herring, lake trout, and sardines are rich in magnesium and nutritious. Omega-3 fatty acids in these fishes can regulate your blood pressure and cholesterol, thereby having positive effects on your heart health.
To reduce the risk of stroke, and benefit from the other nutrients present in these magnesium-rich foods, eat fish one or two times a week. This may improve your heart health.3
Nuts can play an important role in the prevention of stroke. Although the evidence of nuts reducing the risk of stroke is inconclusive, they can lower bad cholesterol levels and normalize the blood flow.4 Eating nuts can also reduce the risk of blood clots.
Making nuts a part of your diet is not difficult at all. Carry a handful of them along with you to work or as you travel and eat some whenever you’re free. Always remember to eat them in moderation and avoid them if you have an allergic reaction.
Tofu, a popular alternative for people who cannot have dairy products, is also a good option for people at the risk of developing a stroke. In addition to helping you maintain a healthy weight and benefiting your skin and hair, it also regulates the cholesterol levels.
If you are avoiding meat, tofu can also provide protein and calcium your body requires.
5. Whole Grains
Apart from being rich in magnesium, whole grains are packed with fiber. Eating wheat, oats, and barley can prevent a stroke and reduce the risk of other cardiovascular diseases, by keeping your blood pressure at bay. The dietary fiber in whole grains can also lower the risk of type 2 diabetes and obesity.5
Swap the refined grains in your diet with whole grains to reap its benefits.
Consumption of dairy products is associated with a decrease in blood pressure. However, you can benefit from them only if you consume the low-fat dairy products.
Eating yogurt is linked to reducing blood pressure and protecting you from hypertension and stroke. Evidence suggesting that consumption of dairy products like yogurt can reduce the risk of stroke is unclear.6
Note: Limiting alcohol consumption, eating food with little or no salt, avoiding soft drinks, cakes, and pastries can also help you reduce the risk of stroke.
|↑1||Fang, Xuexian, Kai Wang, Dan Han, Xuyan He, Jiayu Wei, Lu Zhao, Mustapha Umar Imam et al. “Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose–response meta-analysis of prospective cohort studies.” BMC medicine 14, no. 1 (2016): 210.|
|↑2||Hu, Dan, Junqian Huang, Yuchun Wang, Dongfeng Zhang, and Yan Qu. “Fruits and Vegetables Consumption and Risk of Stroke.” Stroke (2014): STROKEAHA-114.|
|↑3||Eating fish may lower stroke risk. Harvard School of Public Health.|
|↑4||Shi, ZhiQiang, JiaJia Tang, Hui Wu, CuiYing Xie, and ZhenZhou He. “Consumption of nuts and legumes and risk of stroke: a meta-analysis of prospective cohort studies.” Nutrition, Metabolism and Cardiovascular Diseases 24, no. 12 (2014): 1262-1271.|
|↑5||Whole Grains and Fiber. American Heart Association.|
|↑6||Larsson, Susanna C., Satu Männistö, Mikko J. Virtanen, Jukka Kontto, Demetrius Albanes, and Jarmo Virtamo. “Dairy foods and risk of stroke.” Epidemiology (Cambridge, Mass.) 20, no. 3 (2009): 355.|