A change in diet that includes the necessary whole foods to improve your brain health can help save your life!
Every 40 seconds in the United States, a person suffers from a stroke. Strokes are the 5th leading cause of death and will affect upwards of 800,000 people yearly.
While stroke affects such a large portion of the population, the highest risk factors that increase the chances of experiencing one can be easily mitigated through simple lifestyle changes.
Stroke Risk Factors
In simple terms, the 3 largest risk factors are:
- What we eat – America continues to choose foods high in Trans Fats found in fast food, fried foods and snack foods.
- If we exercise – The American Heart Association recommends 150 minutes a week ( approximately 22 minutes a day) of moderate intensity of walking. and 2x weekly weight training.
- Smoking – One major side effect of smoking is narrowing or thickening of the blood vessels. This restricts blood flow and stresses the arterial and venous walls.
By making small changes, the next two concerns for increasing your chances of having a stroke can be addressed
High blood pressure and high cholesterol
High blood pressure increases the pressure of blood within the arteries and other blood vessels of the body.
Cholesterol, the fat-like substance found in certain foods and produced by the liver, can begin to clog arteries. The liver produces just enough cholesterol to meet the needs of the body. Eating foods that are high in cholesterol begins to lead to a buildup of the substance within the body. This buildup causes arteries to narrow. And, as the blood vessels begin to narrow, the risk of stroke increases.
Dietary changes, and regular exercise and movement can
help to lower blood pressure and decrease cholesterol levels
A healthy diet that improves cardiovascular health consists of whole foods like dark, leafy greens, fruits, legumes, and whole grains, and omega-3 rich proteins such as salmon, grass-fed beef, and nuts. By eating a healthy diet rich in whole foods, you can help lower both cholesterol levels and blood pressure. This not only leads to a happier, healthier you but can help to reduce the chances of suffering from a stroke.
Salmon, tuna, and mackerel are three types of fish that are high in the healthy omega-3 fats, which researchers have shown can help improve blood flow and decrease the chances of blood clots. Regular consumption of wild caught salmon can help reduce inflammation and the risk of developing hardening of the arteries(arteriosclerosis), high blood pressure (hypertension) and stroke.
Filled with plaque busting antioxidants. Sweet potatoes can serve as the perfect side dish or the main meal. Lower your blood pressure with a savory or naturally sweet treat. Containing 1.8 grams of soluble fiber in each half cup and high in fiber and potassium.
Full of fiber that will help to lower bad cholesterol levels while maintaining your healthy cholesterol levels. By reducing your cholesterol levels, you reduce plaque from building up in your blood vessels that surround the brain. A ¾ cup serving of oatmeal can help you achieve 15% of your daily recommended soluble fiber.
High cholesterol is nutty. Stick to macadamia nuts, walnuts, and almonds to get a boost in omega-e fatty acids which will help lower bad cholesterol.
● Going Banana for more Potassium
Adding more potassium to your diet can reduce your risk of stroke by 24 percent according to one study. Each banana contains 422 milligrams of potassium and you should aim for eating at least 4,700 milligrams per day. This is a great way to reduce your blood pressure and improve your heart health as well.
● Guilt-Free Dark Chocolate
Did you think by eating healthy that you would have to kick treats to the curb? Think again! Dark chocolate contains antioxidants, including the antioxidant epicatechin, that can help protect brain cells from damage according to research conducted by John Hopkins. Not only can dark chocolate help protect your brain cells it can help to lower blood pressure, raise good cholesterol levels, and improve brain function. Keep yourself to under three servings per week in order to reap the benefits of this chocolatey treat.
● Superpower Spinach
What is spinach’s superpower? Magnesium helps open blood vessels, acting as a natural vasodilator (reducing risk of stroke). It also helps to prevent excessive calcium influx which can damage the arteries and blood vessels. Kale, swiss chard, barley, and pumpkin seeds are also high in magnesium.
● Don’t be ‘blue’ with these berries
One cup of blueberries will count as two servings towards your daily healthy fruit intake goal. Not only are they delicious, but they are also full of antioxidants that will help widen the blood vessels and reduce inflammation.
Try out this amazing Brain Healthy Recipe to get you started: Blackened Salmon, green beans Almandine and oven roasted sweet potatoes.
Foods to Avoid
Avoiding processed foods is key to reducing your risk of stroke. Foods that contain artificial sweeteners, diet sodas, baked goods high in trans fats, and refined sugar and carbohydrates like white bread all need to be avoided in order to limit the harm you do to your body through a poor diet. Good rule to follow, only shop the outside isles of the grocery store. Stay out of the Chip and soda Isles. Remember to look for the tasty Dark chocolate treats with real Cocoa!
Alcohol consumption should also be limited
While there is new research emerging that shows red wine may have health benefits towards reducing stroke risk, it is not a free pass to drink an entire bottle in one sitting. Alcohol should be limited to one to two alcoholic beverages per day. Alcohol also contains hidden calories that you may not be aware of and as you shrink your daily numbers of drinks, your waistline may shrink with it!
While our list of stroke-reducing foods is nowhere near exhaustive, it will give you a good start to formulating a diet that can help improve your health and reduce your risk of suffering from a stroke. The best thing you can do for yourself, and your loved ones, is to dedicate yourself to a lifestyle change that includes improving all aspects of your health and well-being. A change in diet and increasing your activity levels is one of the best places to start when looking to become the healthiest version of yourself you can be.
Looking for a little extra help, try talking with a nutrition or health coach. Changing your eating and exercise habits is a one-day-at-a time effort. With small changes and a little education about food, you can improve the quality of your everyday activities, and reduce the amount of medications you may be taking. Planning a vacation soon or family visit? Make it a memorable and fun vacation!
Change your habits, change your quality of life!
At Wilco Wellness, we believe that health is a state of physical, mental, and social well-being. It infuses positive energy into the body, mind, and spirit. The best journey is living to support a complete state of harmony.
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