We hear so much about what we "shouldn't" eat or "shouldn't" do it can be overwhelming and downright depressing. I believe we are more likely to take steps to promote health and prevent strokes if they are fun and easy. Based on the latest research, here are ten foods that may reduce your stroke risk.
1. Almonds
Almonds contain vitamin E, magnesium, protein, fiber, potassium, calcium, phosphorus and phytochemicals, which are plant chemicals that may protect against stroke and other diseases.
New research suggests that almonds may help fight obesity and diabetes and may lower cholesterol and help block the absorption of both fat and carbohydrates.2. Apples
We all know "an apple a day keeps the doctor away", but can they play a role in stroke prevention? In a study that lasted 28 years and included over 9,200 men, researchers concluded that those who ate the most apples had the lowest risk of stroke. The phytonutrients in apples have been associated with a reduced risk of stroke and many other diseases. Findings indicate that two apples a day or 12 ounces of 100 apple juice also reduced the damaging effects of the "bad" LDL cholesterol.3. Cinnamon
A half teaspoon of cinnamon each day can reduce your stroke risk with these effects:
- Reduce blood sugar levels in non-insulin dependent diabetics and normalize blood sugar levels in non-diabetics
- Lower LDL-cholesterol and triglyceride levels
- Prevent blood clots
- Lower high blood pressure
- Promote weight loss and maintaince
- Lower the risk for heart disease
Your daily cinnamon can be sprinkled into coffee, tea, oatmeal, yogurt or eaten on toast.
4. Fish
Individuals who eat a 3.5 ounce serving of fish, two to four times reduce their risk of a stroke by 27, and five or more times a week by 52 percent. Fish contain omega 3 fatty acids that may help prevent the formation of blood clots. If you are a non-fish eater like me, you may consider omega 3 fish oil supplements. 5. Oatmeal
In numerous studies, oatmeal has been shown to lower cholesterol. Because it also slows down the absorption of starch and can prevent sharp rises in your blood sugar, it can be beneficial for diabetics and also for controlling your appetite.6. Strawberries
Strawberries also contain phytochemicals as well as essential vitamins, fiber and potassium. One serving - about eight medium strawberries - provides close to 10 percent of the daily value for potassium, which is important for maintaining a healthy blood pressure and may reduce the risks of hypertension and stroke.7. Tea
A study of 550 men suggested that drinking about 5 cups of black tea (the kind that most Americans drink) per day reduced the likelihood of stroke by 69 percent. The flavonoids in teas make blood cells less prone to clotting, and they also act as antioxidants. In the 15 year study, men with a high flavonoid intake had a 73 percent lower risk of stroke. The men in the study got about 70 percent of their flavonoids from drinking black tea. (About 10 percent came from eating apples.)8. Dark Chocolate
Dark Chocolate also contains flavinoids as well as magnesium. About one-third of a dark chocolate bar each day may reduce the risk of dying from heart disease and stroke by half, new research suggests.Lycopene, the substance that makes tomatoes red, has been shown to reduce cancer risk. A new study suggests it may offer stroke prevention by making blood cells less "sticky" and reducing the risk of strokes from blood clots.
10. Grapes
Purple and red grapes in any form, including juice and wine, reduce stroke risk by lowering cholesterol and reducing platelet "stickiness" and therefore blood clots. A 16-year study of 13,000 people in Denmark has found that a daily glass of wine reduced stroke risk by 32 percent.
