Nutritionists Reveal 5 Foods That Effectively Reduce Stroke Risks

JAKARTA - The brain is one of the most important organs in the body. This is the center of control to think, remember, feel emotions, and carry out various functions every day.

Therefore, protecting the brain from the risk of stroke is very important. The good news is, this protection can start from the contents of your shopping cart.

"Eating well plays an important role in reducing the risk of stroke while helping recover after stroke," said Vanessa King, MS, RDN, quoted from the Eating Well page.

He explained that Mediterranean-style eating patterns rich in olive oil, whole grains, fruit, vegetables, and nuts were shown to reduce the risk of stroke by up to 40% in high-risk individuals.

Other studies have also shown those with a high-quality diet, as measured by Alternative Healthy Eating Index, have a risk of a 40% lower stroke than those with the worst diet, regardless of other lifestyle factors.

Here are 5 delicious foods recommended by nutritionists to reduce the risk of stroke.

1. Salmon

Sea food is closely related to reduced risk of stroke. Research proves that eating fish can reduce this risk, especially omega-3-rich fish such as salmon, tuna, and macaquel.

"Three ounces of cooked salmon are a good source of vitamin B6 and B12, providing 23% daily B6 and more than 100% B12 needs," King said.

Vitamin B can help lower levels of homosicine in the blood, which is one of the risk factors for stroke.

King recommends consuming salmon as a salad topping, such as Ni Marijuana, or simple roasting.

2. Coffee

No need to leave the habit of drinking your morning coffee. According to Amy Brownstein, MS, RDN, in addition to containing caffeine, coffee is also a source of polyphenols such as chlorogenic acid that can help lower blood pressure. However, it warns to limit additional sugar in coffee.

"The evidence shows that excess sugar can increase the risk of stroke," he said.

3. Bayam

Bayam is rich in nutrients that help smooth the flow of blood to the brain.

"Half a cup of cooked spinach is a good source of folate and magnesium," said King.

A study showed that high folate intake was associated with a 17% reduction in stroke risk. Another study found that people with high magnesium intake (18.5 mg or more per 100 calories per day) had a 40% lower risk of stroke than those with low intake.

Spinach can be processed hot or cold. King recommends spinach tumis with olive oil, be given zodal seeds and fire, or make spinach salads with strawberries andxiquid sauce.

4.Cang Arab (Chickpeas)

Small Arabic beans are rich in nutrients. One cup of these nuts contains 10% daily needs of vitamin B6, which helps lower homosisstein levels.

Because it is available in practical cans, Arabic beans are easy to add to soup, salads, curry, or as healthy snacks.

5. Soybean foods

Tofu, tempe, and edamame are good sources of high-quality protein for the brain and heart.

"Soybean proteins can lower blood pressure," Brownstein said.

The phytosterol and isoflavon content in it also has the potential to help relax blood vessels.

Other Ways To Lower Stroke Risk

In addition to choosing good foods for heart health, some of these habits are also important:

- Stay active: Do physical activity at least 150 minutes per week.

- Quit smoking: One of the most effective ways to reduce the risk of stroke.

- Limit alcohol: Maximum two glasses per day for men and one glass for women.

- Regular health checks: Monitoring blood sugar, cholesterol, and blood pressure regularly.