Why diet matters
When it comes to your risk of stroke, some things – like your genetics – are out of your control. But your diet can have a major impact on your risk, says the Australian Government Department of Health. Eating foods high in saturated fat, trans fat and cholesterol can raise your cholesterol. Diets high in fat and kilojoules can lead to obesity. Too much sodium can increase your blood pressure. All these factors can put you at greater risk of having a stroke. Plus, different nutrients can also have an impact on your chances of heart problems. Here’s a look at foods you can add to your diet that are good for your heart and can help cut your risk of stroke.
Eating non-fried seafood one or two times a week can lower your stroke risk, according to a review of studies published in the journal Circulation. Researchers say the omega-3 fats in oily fish like salmon, tuna and mackerel reduce inflammation in the arteries, helping to improve blood flow and decrease the chance of blood clots. Eating more fish also could mean your diet contains less unhealthy fare like red meat and processed meats, which have more artery-clogging saturated fats. Aim for 150 grams of non-fried seafood two to three times per week.
Here’s how to prevent stroke by lowering your ‘bad’ DL cholesterol: warm up a steaming bowl of porridge or oats! A study, published in 2019 in Scientific Reports, shows that eating porridge lowers the risk of cardiovascular disease such as stroke. Participants who consumed oats had lower levels of LDL and triglycerides, a lower ratio of total cholesterol to HDL (good) cholesterol, and lower levels of inflammatory markers. If you have multiple risks for cardiovascular disease, aim to get your LDL cholesterol lower than 100 mg/dl. And try to get 20 grams of soluble fibre a day to get your cholesterol in check. Start your day right with a 3/4-cup serving of porridge, but skip the instant and instead choose steel-cut oats which packs in almost 30 per cent of your daily recommended soluble fibre.