How to Prevent a Stroke: Stroke Fighting Foods – Zatar Wheat Raisin

How to Prevent a Stroke: Stroke Fighting Foods

There has been a lot of coverage in the news about how to recognize the signs of a stroke, because early intervention is key to the chances of survival. Less is published about the risk factors for stroke, so we want to tie it all together for you.

Diet plays a huge part in stroke risk, as it does for many other conditions. In fact, following a heart-healthy diet will offer significant stroke protection as well. Why is that? Well, a stroke occurs when blood flow becomes blocked to a portion of the brain.

A heart attack is when a blockage causes blood flow to be cut off from a portion of the heart. So anything we can do to prevent harmful build up in our arteries helps maintain a healthy blood flow and ensures that every part of our bodies receives enough oxygen.

Here is how to tailor your diet to stroke prevention.

1. Bump Up Your Fiber

Eating a diet high in fiber helps to prevent stroke because of its role in lowering cholesterol and maintaining a healthy weight. Most of us don’t get enough fiber. Current recommendations suggest 25-30 grams of fiber each day from food, but the average daily intake among Americans hovers at about 15 grams.

The best way to get more fiber from food is to eat whole grains, fruits, vegetables, nuts, beans, brown rice, and seeds. Popcorn is an excellent high-fiber treat (minus the movie-theater butter).

How to Prevent a Stroke: Stroke Fighting Foods

2. Whole Fruits are Critical

It’s not a bad thing to take a daily multivitamin to fill in nutritional deficiencies, but eating more fruit each day may make it unnecessary. Fruit is nature’s sweet gift to us because it is packed with vitamins, minerals, and antioxidants. All of that goodness is delivered with a healthy dose of fiber, too.

Citrus fruits seem to offer particularly strong protection against stroke. A large study that followed 70,000 women over 14 years found that those who ate the most citrus had a 19% lower risk of stroke than the women who consumed the least.

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