Balihow – Stroke, a serious disruption of blood supply to the brain, occurs when blood flow is reduced or completely cut off. This critical condition demands immediate medical attention; without prompt and effective treatment, stroke can lead to disability or even death.
According to the Indonesian Ministry of Health (Kemenkes), strokes are primarily caused by two factors: blocked blood vessels in the brain, known as ischemic stroke, and ruptured blood vessels in the brain, referred to as hemorrhagic stroke.
Fortunately, adopting a healthy lifestyle can significantly reduce the risk of stroke. This includes regular exercise, avoiding risk factors, and, crucially, maintaining a healthy diet.
Read also: Study: Blood Type A More Prone to Early Stroke Than Type O
Here are some foods that can help prevent stroke:
Foods to Help Prevent Stroke
What types of foods can you incorporate into your regular diet to help prevent stroke?
1. The Mediterranean Diet
Sasha Bayat, RD, LDN, a dietitian at Brigham and Women’s Hospital in Boston, USA, suggests that the Mediterranean diet can be an effective tool in stroke prevention.
Bayat explains that the Mediterranean diet is a healthy lifestyle approach associated with a reduced risk of stroke.
This diet is based on the traditional eating habits of countries bordering the Mediterranean Sea, including Greece, North Africa, Turkey, and Italy.
The Mediterranean diet emphasizes fruits, healthy fats (such as seafood, avocados, and olive oil), nuts, vegetables, and whole grains like barley.
“Research has shown that incorporating even small amounts of avocados, nuts, and olive oil into your daily menu can reduce the risk of cardiovascular disorders,” Bayat notes, as reported by Massgeneralbrigham.
2. Spices
Incorporating various herbs and spices into your cooking has been shown to reduce the risk of cardiovascular diseases, including stroke.
Consider using spices like oregano, rosemary, thyme, chives, basil, cinnamon, turmeric, and ginger.
3. Soluble Fiber
Soluble fiber, which dissolves easily in water and other bodily fluids, can help promote healthy gut bacteria within the body.
“Oatmeal is a great option. It’s high in fiber and contains something called beta-glucan, which has been studied for its ability to help slow down digestion and increase feelings of fullness. Beta-glucan is a type of soluble fiber that can help lower cholesterol,” says Bayat.
Other foods rich in soluble fiber include chickpeas, black-eyed peas, kidney beans, apples, sweet potatoes, and carrots.
Regular daily consumption of these foods can help lower cholesterol and prevent stroke.
4. Potassium-Rich Foods
Foods rich in potassium, such as bananas, kiwis, avocados, mangoes, and nuts, can help lower high blood pressure.
High blood pressure is a well-known risk factor for stroke.
5. Protein
According to Medical News Today, a 2017 study found that consuming adequate protein can lower the risk of stroke.
Excellent sources of protein include eggs, nuts, lentils, salmon, tuna, and tofu.
These are just five types of foods you can consume to help prevent stroke.
In addition to regularly consuming the foods above, stroke prevention can also be achieved through these methods:
- Reducing high-salt foods
- Reducing high-fat and cholesterol foods
- Avoiding alcohol
- Avoiding smoking
- Exercising regularly
Ringkasan
Stroke, a critical condition caused by reduced or blocked blood flow to the brain, requires immediate medical attention to prevent disability or death. According to the Indonesian Ministry of Health, strokes are mainly caused by either blocked blood vessels (ischemic stroke) or ruptured blood vessels (hemorrhagic stroke). Fortunately, a healthy lifestyle, including regular exercise and a healthy diet, can significantly reduce the risk of stroke.
Several foods are highlighted for their stroke-prevention benefits. These include adopting a Mediterranean diet rich in fruits, healthy fats, and whole grains; incorporating various herbs and spices into cooking; consuming soluble fiber found in oatmeal, legumes, and fruits; eating potassium-rich foods like bananas and avocados to lower high blood pressure; and ensuring adequate protein intake from sources like eggs, nuts, and fish. Additionally, reducing high-salt, high-fat, and high-cholesterol foods, avoiding alcohol and smoking, and exercising regularly are crucial for stroke prevention.