A stroke does not happen overnight. It results from years of small imbalances that often start with what we eat every single day. Our diet can either protect or predispose us to disease. According to research published in the National Library of Medicine- “Stroke and diets – A review”, it was found that “dietary intervention should be considered as an important strategy in the prevention and management of stroke”.
Let us begin with understanding how a stroke occurs? A stroke is a result of interrupted blood flow to the brain which may be caused either by a clot or bleeding.
According to the study done in the research paper- “Stroke and diets – A review”, “besides low salt intake, plant-based dietary patterns that are rich in fruit, vegetables, whole grains, legumes, seeds, nuts, and dairy and low in meat, sweets, and alcohol significantly improved risk factors for stroke, and observational studies clearly demonstrated the stroke morbidity and mortality benefits.”
How the Wrong Diet Can Trigger Risk
With preservative induced and packaged food, flooding the markets, we are unknowingly consuming the kind of food that can increase the risk of stroke on a daily basis-
In today’s lifestyle, many of us unknowingly eat in ways that increase the risk of stroke:
• Add a good amount of nutrients in your diet: Micro and macro nutrients are an important part of a healthy lifestyle that should never be ignored. Ensure to have a balanced diet that consists of omega-3s, antioxidants, magnesium and potassium to maintain cholesterol levels.
• Fried foods aren’t your friends: Restaurants often reuse oil for deep-frying, bakeries have Trans fats in their products and processed meats, all raise the LDL cholesterol that lead to the clogging of arteries overtime.
• Do not consume excess sugars: Consuming excessive sugar leads to insulin resistance that damages the blood vessel linings, leading to strokes. One should avoid white bread, sweetened beverages, pastries etc.
• Salt=BP: All packaged snacks, pickles, sauces and outside meals contain high sodium content in the form of salts that lead to high blood pressure, which is considered the biggest risk factor for strokes.
Food Habits That Create a Defence Against Stroke
Though Satvik lifestyle is the best way of living but realistically, it is not possible to follow today. One should focus on eating minimally processed food whenever possible.
1. Balance your salts: Maintain the consumption of sodium. Consume bananas, coconut water, lentils and spinach to make your diet balanced and low in sodium.
2. Fats are good, but only the right ones: Try and completely avoid refined oil. Replace it with better alternatives such as mustard oil. Daily add 2 walnuts, some flaxseeds, and chia seeds for omega-3s.
3. Hydrate to minimise toxin effect: Alcohol once twice a week is still ok, but anything more than that is dangerous. Keep your body clean and hydrated. Do not stress it with toxins that take time to process and also increase blood pressure and triglycerides in the body that is harmful for heart health.
4. Eat good, feel good: Add veggies, fruits, seeds (flaxseeds, chia seeds, cumin seeds) and dry fruits in your diet. This helps in promoting a better vascular and brain health.
5. Never overeat: Moderation is the key! Eat in moderation and mindfully to avoid over-stressing your body and heart.
Emphasis should not be on just what to eat but how to eat. Stroke prevention is as much about reinstating balance and decreasing chronic stress as it is about food choices. One should always opt for simple home cooked meals as much as possible to ensure that you are giving your body the fuel it needs and not the extra toxins. Also, it is not just about food but also the quality of life and sleep. Eat good, sleep good and feel good!
Authored by: Lavleen Kaur, Chief Dietitian & Founder, Santushti Holistic Health & Diet Insight Academy
Let us begin with understanding how a stroke occurs? A stroke is a result of interrupted blood flow to the brain which may be caused either by a clot or bleeding.
According to the study done in the research paper- “Stroke and diets – A review”, “besides low salt intake, plant-based dietary patterns that are rich in fruit, vegetables, whole grains, legumes, seeds, nuts, and dairy and low in meat, sweets, and alcohol significantly improved risk factors for stroke, and observational studies clearly demonstrated the stroke morbidity and mortality benefits.”
How the Wrong Diet Can Trigger Risk
With preservative induced and packaged food, flooding the markets, we are unknowingly consuming the kind of food that can increase the risk of stroke on a daily basis-
In today’s lifestyle, many of us unknowingly eat in ways that increase the risk of stroke:
• Add a good amount of nutrients in your diet: Micro and macro nutrients are an important part of a healthy lifestyle that should never be ignored. Ensure to have a balanced diet that consists of omega-3s, antioxidants, magnesium and potassium to maintain cholesterol levels.
• Fried foods aren’t your friends: Restaurants often reuse oil for deep-frying, bakeries have Trans fats in their products and processed meats, all raise the LDL cholesterol that lead to the clogging of arteries overtime.
• Do not consume excess sugars: Consuming excessive sugar leads to insulin resistance that damages the blood vessel linings, leading to strokes. One should avoid white bread, sweetened beverages, pastries etc.
• Salt=BP: All packaged snacks, pickles, sauces and outside meals contain high sodium content in the form of salts that lead to high blood pressure, which is considered the biggest risk factor for strokes.
Food Habits That Create a Defence Against Stroke
Though Satvik lifestyle is the best way of living but realistically, it is not possible to follow today. One should focus on eating minimally processed food whenever possible.
1. Balance your salts: Maintain the consumption of sodium. Consume bananas, coconut water, lentils and spinach to make your diet balanced and low in sodium.
2. Fats are good, but only the right ones: Try and completely avoid refined oil. Replace it with better alternatives such as mustard oil. Daily add 2 walnuts, some flaxseeds, and chia seeds for omega-3s.
3. Hydrate to minimise toxin effect: Alcohol once twice a week is still ok, but anything more than that is dangerous. Keep your body clean and hydrated. Do not stress it with toxins that take time to process and also increase blood pressure and triglycerides in the body that is harmful for heart health.
4. Eat good, feel good: Add veggies, fruits, seeds (flaxseeds, chia seeds, cumin seeds) and dry fruits in your diet. This helps in promoting a better vascular and brain health.
5. Never overeat: Moderation is the key! Eat in moderation and mindfully to avoid over-stressing your body and heart.
Emphasis should not be on just what to eat but how to eat. Stroke prevention is as much about reinstating balance and decreasing chronic stress as it is about food choices. One should always opt for simple home cooked meals as much as possible to ensure that you are giving your body the fuel it needs and not the extra toxins. Also, it is not just about food but also the quality of life and sleep. Eat good, sleep good and feel good!
Authored by: Lavleen Kaur, Chief Dietitian & Founder, Santushti Holistic Health & Diet Insight Academy
You may also like
Major update on deadly Louisville plane crash as black box recovered
Six youths drown in Damodar River in Dhanbad; bodies of four recovered, search on for two
Policybazaar suffers a major setback! The commission formula will change from December 1st. Learn why this decision was made.
K'taka Dy CM Shivakumar dismisses leadership change buzz, says will never cross party line
From motherhood to menopause... the body changes women go through, such is the journey.
