Did you know you can prevent stroke by improving your diet? According to Food Revolution expert Michael Greger, MD, the best way to prevent suffering from a stroke is to eat whole food, plant-based diet centered on vegetables, lentils, beans, seeds, whole grains, fruits, and nuts. In addition, to get full benefits plant based eaters should get regular source of B12 (fortified foods or supplements).
Why Do Plant-Based Diets Lower The Risk of Stroke?
One of the main reasons why a plant based diet protects against stroke is due to fiber found in whole plant foods. Plant foods are filled with antioxidants which help reducing inflation and prevent plaque from building in the arteries and help in blood flow. One of the reasons why plant-based diets protect against stroke is due to the fiber found in whole plant foods. According to studies, when you eat seven grams of fiber per day, you get nearly a 7% drop in the risk of first-time stroke. Unfortunately, less than 3% of Americans meet the minimum daily recommendation for fiber.
Generally plant food contain 64 times more antioxidants than animal based foods. In your daily food intake, strive to include vegetables, herbs, spices and fruits to fill your body with a wide range of antioxidants. These are the best foods you need to consume to prevent suffering from different types of stroke.
According to study, adding an ounce of nuts per day cuts the risk of stroke in half.
A study led by Harvard researchers, greens turned out to be associated with the strongest protection against major chronic diseases, including a 20% reduction for strokes and heart disease.
According to population studies that followed people over time, those who ate chocolate appeared to have lower rates of stroke. However, sugar and dairy that come with most types of chocolate aren’t linked to positive health outcomes, so dark chocolate with high cacao content is the best choice.
Citrus intake has been associated with lower stroke risk. A study shows 70,000 women published in the journal Stroke, women who consumed the most flavonoids from citrus fruits over a 14-year period had a 19% lower risk of stroke than women who consumed the fewest.
Eating whole grains has been found to be associated with a reduced risk of stroke. In a book, How Not to Die, Dr. Greger recommends at least 3 servings of whole grains each day to prevent stroke.
Garlic is a great choice for reducing stroke risk. A human study found that regular garlic consumption resulted in a 50% reduction in rates of stroke.
High levels of lycopene, which is found in tomatoes, may be associated with a significantly reduced risk of stroke.
Coffee and Green tea
The results of a 13-year study of more than 80,000 Japanese adults found that those who drank at least one cup of coffee a day had a 20% reduced risk of stroke. Those who drank 2 to 3 cups of green tea daily had a 14% reduced risk of stroke.