14 foods that can reduce your risk of stroke

In addition to being packed with magnesium, spinach is loaded with the B vitamin folate. A diet rich in folic acid can lower the risk of stroke in people with high blood pressure, according to a study published in JAMA. Try to get at least 400 micrograms of folate every day. Add a half-cup of cooked spinach to your morning omelette to get you a quarter of the way there.

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There’s a reason why the Australian Dietary Guidelines recommend a daily intake of 30 grams of nuts per week. Nuts provide protein, fibre and unsaturated fats.  In just one serving, you’ll fuel your body with nine grams of monounsaturated fat to cut down LDL (bad) cholesterol while upping HDL (the good kind). Almonds are also a great source of vitamin E, which could stop plaque from building up in your arteries.

Psyllium is a type of fibre made from the seeds of the Plantago ovata herb. Its husks, often sold in the form of powder or capsules, have become a popular dietary supplement thanks to a hefty dose of soluble fibre. That’s the kind of fibre that “binds to bad cholesterol and bile acids in the intestine and promotes their excretion,” says Routhenstein. “This can reduce plaque formation, which helps reduce the risk of stroke.” She recommends one to two tablespoons of psyllium per day.

“Garlic contains ajoene molecules that decrease platelet aggregation, which is excessive blood clumping that can cause blood clots and lead to stroke,” says Routhenstein. Raw garlic is particularly effective. Routhenstein recommends consuming about one or two garlic cloves a day. Snacking on hummus or tzatziki dip, therefore, can be yummy ways to help prevent stroke.

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While milk chocolate is high in sugar and fats, the high amount of cacao in dark chocolate has been found to have some powerful stroke-fighting benefits. The secret is flavonoids. A study published in the journal Nutrients found that participants who ate three servings of chocolate per week saw a drop in stroke risk compared with people who didn’t eat any. Before you raid your chocolate stash, though, know that the study also found that, for people who ate more than three servings, there was no significant change in stroke risk.

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Source: RD.com