As we age, the risk of developing various health conditions increases. One of the most significant health concerns for older adults is stroke, which can lead to serious disability or even death. However, research has shown that certain foods can help reduce the risk of stroke or improve recovery after a stroke. In this article, we'll explore some of the best foods for fighting stroke in old age.
Fatty fish
According to Healthline, Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids, which have been shown to reduce the risk of stroke. Omega-3 fatty acids can help lower blood pressure, reduce inflammation, and prevent blood clots, all of which can contribute to a lower risk of stroke.
One study found that people who ate fatty fish at least once a week had a 12% lower risk of stroke than those who ate fish less often or not at all. Another study showed that consuming omega-3 fatty acids from fish or supplements reduced the risk of stroke by up to 27%.
If you're not a fan of fish, you can also get omega-3s from other sources, such as flaxseed, chia seeds, and walnuts.
Leafy greens
Leafy greens, such as spinach, kale, and collard greens, are packed with nutrients that can help protect against stroke. They contain high levels of vitamin K, which has been shown to reduce the risk of stroke by up to 21%. Leafy greens are also rich in antioxidants, which can help protect against damage to blood vessels and reduce inflammation, both of which can contribute to a lower risk of stroke.
Whole grains
Whole grains, such as brown rice, quinoa, and whole wheat bread, are a great source of fibre, which can help reduce the risk of stroke. Fibre can help lower blood pressure, reduce cholesterol levels, and improve blood sugar control, all of which can help prevent stroke.
In one study, women who ate more than 21 grams of fibre per day had a 23% lower risk of stroke than those who ate less than 13 grams per day. Another study found that eating three servings of whole grains per day reduced the risk of stroke by 14%.
Berries
Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants that can help protect against stroke. The antioxidants in berries can help reduce inflammation, improve blood vessel function, and prevent blood clots, all of which can contribute to a lower risk of stroke. One study found that women who ate the most berries had a 32% lower risk of stroke than those who ate the least. Another study showed that consuming blueberries and strawberries was associated with slower rates of cognitive decline in older adults.
Nuts and seeds
Nuts and seeds, such as almonds, sunflower seeds, and pumpkin seeds, are great sources of healthy fats, fibre, and antioxidants, all of which can help protect against stroke. They are also rich in magnesium, which can help lower blood pressure and reduce the risk of stroke.
One study found that consuming nuts at least five times per week was associated with a 26% lower risk of stroke compared to those who rarely or never ate nuts. Another study showed that consuming nuts and seeds was associated with a lower risk of stroke and improved cognitive function in older adults. Yoghurt
Yoghurt is a great source of probiotics, which are beneficial bacteria that can help improve gut health and reduce inflammation, both of which can contribute to a lower risk of stroke.
Yoghurt is also rich in calcium, which can help lower blood pressure and reduce the risk of stroke. One study found that consuming yoghurt at least five times per week was associated with a 19% lower risk of stroke compared to those who rarely or never ate yoghurt. Another study showed that consuming yoghurt was associated with improved cognitive function in older adults.
Avocados
Avocados are a great source of healthy fats, fibre, and potassium, all of which can help reduce the risk of stroke. The healthy fats in avocados can help improve cholesterol levels and reduce inflammation, while fibre can help lower blood pressure and improve blood sugar control.
One study found that people who ate avocados regularly had a 30% lower risk of stroke compared to those who did not eat avocados. Another study showed that consuming avocados was associated with improved cognitive function in older adults.
Dark chocolate
Dark chocolate is rich in antioxidants called flavanols, which can help protect against stroke. Flavanols can help improve blood vessel function, reduce inflammation, and prevent blood clots, all of which can contribute to a lower risk of stroke.
One study found that consuming dark chocolate was associated with a lower risk of stroke in women. Another study showed that consuming dark chocolate was associated with improved cognitive function in older adults.
Tomatoes
Tomatoes are rich in lycopene, a powerful antioxidant that can help protect against stroke. Lycopene can help improve blood vessel function, reduce inflammation, and prevent blood clots, all of which can contribute to a lower risk of stroke.
One study found that consuming lycopene-rich foods, such as tomatoes, was associated with a lower risk of stroke. Another study showed that consuming tomatoes was associated with improved cognitive function in older adults.
Tea
Tea, particularly green tea, is a great source of antioxidants called catechins, which can help protect against stroke. Catechins can help improve blood vessel function, reduce inflammation, and prevent blood clots, all of which can contribute to a lower risk of stroke.
One study found that drinking green tea regularly was associated with a lower risk of stroke. Another study showed that consuming tea was associated with improved cognitive function in older adults.
In conclusion, a diet rich in fatty fish, leafy greens, whole grains, berries, nuts and seeds, yoghurt, avocados, dark chocolate, tomatoes, and tea can help reduce the risk of stroke and improve recovery after a stroke in old age.
By incorporating these foods into your diet, you can help protect your brain and improve your overall health and well-being. However, it is important to remember that a healthy diet is just one aspect of stroke prevention, and it is also important to maintain a healthy weight, exercise regularly, manage stress, and avoid smoking and excessive alcohol consumption.
Content created and supplied by: Knegus (via Opera News )
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