Strokes are a major health concern globally. They happen when there is a lack of blood supply to the brain, and this can cause damage to the brain cells.

Strokes can be fatal, but they can also lead to long-term disabilities and affect someone’s quality of life. Fortunately, there are foods that we can consume that can lower stroke risk, and here are some of them.

Fish

Fish, particularly oily fish, is one of the richest sources of omega-3 fatty acids. These fatty acids have been shown to reduce the risk of having a stroke by about 10-15%.

This is because they help to lower blood pressure, reduce inflammation, and decrease the risk of forming blood clots, which are all risk factors for strokes. Examples of oily fish include salmon, mackerel, sardines, and trout.

Leafy greens

Leafy greens such as spinach, kale, and collard greens are rich in vitamins and minerals such as potassium and folate. These nutrients help to keep the blood vessels healthy, reducing the risk of plaque build-up, high blood pressure, and stroke.

Studies have shown that a higher intake of leafy greens is associated with lower stroke risk.

Berries

Berries such as blueberries, strawberries, and raspberries are rich in antioxidants that help to protect the body against damage from free radicals.

Free radicals are unstable molecules that can cause oxidative stress and damage to cells, which in turn can increase the risk of stroke. Berries also contain flavonoids, which have been shown to improve cognitive function and reduce inflammation, reducing the risk of stroke.

Whole Grains

Whole grains such as oats, barley, and brown rice are high in fiber and have been shown to reduce the risk of stroke by up to 30%.

This is because fiber helps to lower cholesterol levels, reduce inflammation, and regulate blood sugar levels, all of which can contribute to a lower risk of stroke. Whole grains also contain vitamins and minerals that help to keep the blood vessels healthy.

Nuts and seeds

Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, fiber, and antioxidants. They help to lower blood pressure, reduce inflammation, and improve cholesterol levels, all of which can lower the risk of stroke.

Studies have shown that a higher intake of nuts and seeds is associated with a lower risk of developing heart disease, which is a risk factor for stroke.