17 Stroke-Preventing Foods Recommended by Cardiologists
17 Stroke-Preventing Foods Recommended by Cardiologists
Cardiovascular disease, including stroke, remains one of the leading causes of death worldwide, causing nearly 18 million deaths annually, according to reports from the World Health Organization (WHO). A stroke, often caused by a blockage that cuts off blood flow to the brain, can have life-altering consequences, including disability and cognitive impairment. However, diet plays a pivotal role in mitigating the risk of stroke.
Cardiologists frequently recommend incorporating these stroke-preventing foods into daily diets to help reduce the likelihood of stroke, manage blood pressure, lower cholesterol, and support vascular health. Here are 17 foods recommended foods that can help protect against stroke and promote a healthy heart.
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AvocadosAvocados may be a good source of heart-healthy monounsaturated fats associated with lowered cholesterol and a lower risk of heart disease. When two servings of avocado are consumed weekly, cardiovascular disease and coronary heart disease risk is reduced by 16% and 21%, respectively.
Studies also show that avocados may improve levels of LDL (bad) cholesterol, triglycerides, and overall vascular function. Avocados are rich in potassium, a nutrient crucial for heart health, so avocados can help lower blood pressure. A serving of 150 grams provides 21% of men’s recommended daily potassium intake.
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Whole grains consist of three nutrient-dense components: the germ, endosperm, and bran. Some well-known examples include whole wheat, brown rice, oats, rye, barley, buckwheat, and quinoa. Unlike refined grains, which can elevate the risk of coronary heart disease, whole grains help protect against it. Adding one or two servings of whole grains daily can lower heart disease risk by around 10-20%.
Research has consistently found that whole grains contribute positively to heart health. Eating them can lower the risk of cardiovascular disease, stroke, coronary heart disease, and metabolic syndrome. The AHA recommends incorporating whole grains into daily meals instead of refined grains. Check labels carefully while shopping; terms like “whole grain” or “100% whole wheat” indicate a whole grain product.
Walnuts are an excellent dietary choice, packed with fiber and essential nutrients such as magnesium, manganese, and copper. Adding a few servings of walnuts to your diet may help protect against heart disease.
Research indicates that walnuts, among other tree nuts, are particularly effective in preventing cardiovascular disease. Studies have shown that walnuts may help reduce total and low-density lipoprotein (LDL) cholesterol. Regular consumption of walnuts and other nuts has also been associated with a lower risk of heart disease.
Beans contain resistant starch, which is not digested but instead fermented by beneficial gut bacteria. This process can positively impact gut health and certain types of gut bacteria.
Research has shown that beans can help reduce risk factors for heart disease. Other studies have highlighted that beans and legumes can help lower LDL cholesterol, improve blood sugar control and blood pressure, and reduce cardiovascular disease risk, particularly in those with diabetes.
Dark chocolate is packed with antioxidants like flavonoids that support heart health. Moderate consumption of dark chocolate (less than six servings a week) may lower the risk of coronary heart disease, stroke, and diabetes.
However, it’s important to note that other factors might play a role. Moreover, dark chocolate can be high in sugar and calories, which may negate its health benefits. To maximize the advantages, choose dark chocolate with at least 70% cocoa content and eat it in moderation.
Nutrition Wellness and Supplements food
Tomatoes are rich in lycopene, a powerful antioxidant that helps neutralize harmful free radicals, preventing oxidative damage and inflammation associated with heart disease. Low levels of lycopene in the blood have been associated with a higher risk of heart attacks and strokes.
Consuming more tomato products or lycopene supplements can positively affect blood lipids, blood pressure, and blood vessel function. Research shows that cooked tomatoes and tomato products are better absorbed than fresh tomatoes, making them a more effective source of lycopene. Higher HDL (good) cholesterol levels, supported by lycopene, help remove excess cholesterol from arteries, promoting heart health.
Almonds contain nutrients, including vitamins and minerals essential for heart health. They are also a good source of monounsaturated fats and fiber, both of which help protect against heart disease. Research suggests almonds significantly impact cholesterol levels.
In one study, participants who ate almonds daily for six weeks experienced reduced belly fat and LDL cholesterol, risk factors for heart disease. Almonds have also been linked to higher levels of HDL (good) cholesterol, which can help reduce plaque buildup in the arteries. Due to their high-calorie content, portion control is important if weight management is a concern.
Chia seeds are a source of heart-healthy nutrients, including omega-3 fatty acids and fiber. These small seeds can lower LDL (bad) cholesterol levels, prevent blood clots, and regulate blood pressure.
An important contributing cause of heart disease is inflammation, lessened by chia seeds’ high antioxidant content. Incorporating chia seeds into your diet is a simple technique to boost cardiovascular health.
Flaxseeds are packed with fiber, omega-3 fatty acids, and lignans, which are beneficial plant compounds. These nutrients have the potential to lower the risk of cancer and cardiovascular disease.
Flaxseeds have also been discovered to help with various medical ailments, such as diabetes and digestive problems. Including flaxseeds in your diet may lower your cholesterol and keep your heart healthy.
Hemp seeds are another excellent choice for heart health. They are rich in fiber, omega-3 fatty acids, and protein. They are also rich in arginine, an amino acid that has been connected to a decrease in inflammatory indicators and may be beneficial for heart health in general.
Including hemp seeds in your meals may help maintain a healthy cardiovascular system by lowering blood pressure, improving triglyceride and cholesterol levels, and reducing inflammation.
Garlic has strong medicinal properties that may improve heart health, largely due to a compound called allicin. Garlic supplements have been shown to have benefits similar to those of common prescription drugs in lowering both systolic and diastolic blood pressure, according to a meta-analysis of many research.
Garlic may also help prevent blood clots and stroke by inhibiting platelet buildup. For maximum health benefits, consume garlic raw or allow it to sit for a few minutes after crushing before cooking to enable the formation of allicin.
Olive Oil
Olive oil’s antioxidants can minimize the risk of chronic illnesses and reduce inflammation. Thanks to its rich content of monounsaturated fatty acids, it has also been linked to improved heart health.
A 2014 study involving adults at high risk for heart disease found that those with the highest olive oil consumption had a 35% lower risk of developing heart disease and a 48% lower risk of dying from heart disease. Olive oil’s high oleic acid content is beneficial for preventing and treating hypertension. It can be used in cooking or as a dressing for salads and sauces.
Edamame
Edamame, a young soybean, is packed with soy isoflavones, which can help reduce cholesterol levels and enhance heart health. Including soy protein in the diet may reduce the risk of cardiovascular disease.
Even small reductions in cholesterol can significantly impact heart disease risk when combined with dietary and lifestyle changes. Research has shown that adding 30 grams of soy protein to a lipid-lowering diet can improve blood lipid levels, lowering cardiovascular risk. Edamame and other soy products also provide fiber and antioxidants, which benefit heart health.
Green Tea
Green tea offers various health benefits, including better fat-burning, insulin sensitivity, and cancer prevention. Its polyphenols and catechins act as antioxidants, preventing cell damage, reducing inflammation, and protecting heart health.
Drinking green tea can lower LDL (bad) cholesterol, raise leptin levels, and enhance blood pressure and blood sugar regulation. Consuming green tea or using matcha made from whole green tea leaves can also benefit heart health.
Leafy Green Vegetables
Collard greens and spinach contain vitamins, minerals, and antioxidants. These vegetables are a strong source of vitamin K, which supports artery health and proper blood clotting. They also include dietary nitrates, which can potentially lessen arterial stiffness, decrease blood pressure, and enhance blood vessel cell activity.
Research from the American Heart Association (AHA) suggests that eating more leafy greens is particularly beneficial for cardiovascular health. Their studies indicate that these vegetables can lower the risk of heart disease more effectively than other fruits and vegetables.
Berries
Strawberries, blueberries, blackberries, and raspberries are nutrient-rich and play a significant role in heart health. They are especially high in antioxidants, such as anthocyanins, which help combat oxidative stress and inflammation—two factors that can lead to heart disease.
Higher consumption of anthocyanins may reduce the risk of coronary artery disease, including heart attacks and hypertension. Eating blueberries regularly can also enhance the function of cells lining blood vessels, helping with blood pressure regulation and blood clotting. A review of studies suggests that berries could effectively manage metabolic syndrome by reducing oxidative stress and inflammation.
Fatty Fish and Fish Oil
Omega-3 fatty acids, abundant in fatty fish such as salmon, tuna, mackerel, and sardines, offer numerous benefits for heart health. Research indicates that these essential fatty acids can significantly reduce the risk of cardiovascular disease, arrhythmias, and other cardiac events.
Frequent fish consumption is associated with reduced blood triglyceride, total cholesterol, fasting blood sugar, and systolic blood pressure levels. Fish consumption is also linked to a lower incidence of depression, cardiovascular disease, and death overall. Fish oil supplements are a suitable substitute for those who don’t consume much fish to get omega-3s, which can help reduce the risk of stroke, cardiac death, and other heart-related problems.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information.
Story by Olu
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