Preventing a stroke does not only depend on genetics, monitoring your tension or stress management. What you put every day on your plate can change the situation.
Adjust your diet to limit your risk of stroke
To take care of your brain, no need to follow a complex diet, a few food adjustments are enough Alexandra Retion, dietician-nutritionist, identifies 7 types of food with protective effects. “”It is especially the fibers and good fats that play a major role “ explains the specialist. In particular, those who protect the walls of the arteries and support good cardiovascular functioning.
Oléaginous fruits, one handle per day
Hazelnuts, almonds, nuts, pistachios … These small seeds are rich in fiber and unsaturated fatty acids, the famous “good fats”. Alexandra Rétion recommends a daily handle, snack or added to the dishes.
Fruits and vegetables, the base of each meal
“”Fruit fibers are even more effective when you eat them raw“Explains the dietician. Their regular consumption limits inflammation and improving blood circulation. The objective: at least one portion of fruit and a portion of vegetables with each meal.
Dairy products, up to two per day
Often decried, dairy products are validated by our expert. “”They are interesting for their protein intake“Specifies Alexandra Retion. Should we favor cheese, yogurt or milk? No matter, as long as you respect the official recommendations of two portions per day.
Fish, as often as possible
Richer than white meat, fish brings quality proteins and unsaturated fatty acids. These nutrients strengthen vascular protection, while reducing the risk of inflammation. Sardine, salmon, mackerel or tuna, all fatty fish are welcome at least twice a week.
Dark chocolate, moderate but useful pleasure
Good surprise: chocolate is in the list. But on one condition: consume it moderately and preferably black. Rich in flavonoids, it has antioxidant effects that promote better vascular health. “”Moderate consumption seems protective“Confirm Alexandra Retion.
Tea and coffee, thanks to antioxidants
Daily drinks, tea and coffee can have a protective effect, especially thanks to their richness in antioxidants. Prefer them not sweet, and in reasonable quantities. No need to abuse it, but one to two cups a day may be enough to strengthen your defenses against a stroke.
Foods to avoid absolutely
Conversely, some products significantly increase the risk of a vascular accident. At the top of the list: red meat, cold meats and all ultra-transformed foods, too rich in salt, saturated sugars and fats. These products promote high blood pressure, lipid disorders and therefore, vascular accidents.
By gradually rebalancing your diet around these seven pillars, you reduce your risks, while preserving the pleasure of eating.