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7 Ways Women Can Prevent a Stroke

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4. Eat to beat stroke.


You're probably already watching your diet if you have diabetes. Keep up the good work. A healthy diet can also reduce your risk of stroke because what's good for diabetes control is also beneficial for the blood vessels that feed your brain and for your brain itself. So call it a food fight and stroke-proof your diet. In addition to limiting sweets and alcohol:

1. Make fruits, vegetables and whole grain and high-fiber foods like bran cereal, beans and berries the basis of your meals. Low-carb vegetables (such as broccoli and asparagus) should make up half of your plate. Include protein (such as chicken and fish), low carb fruits, whole grains, beans, and nuts to balance out your meals.

2. Eat fish twice a week, preferably fatty fish such as salmon. Fatty fish provides omega-3 fats, which help prevent stroke by decreasing blood clots, erratic heart rhythm, inflammation and triglycerides, while raising HDL cholesterol.

3. Limit salt to less than one teaspoon a day by limiting processed food, which is where the majority of the sodium comes from in the American diet. Instead, try using flavorful seasonings to enhance the taste of your favorite dish.

4.Cut out trans fats and limit butter, vegetable shortening, and lard in cooking. Suggestion: Choose lean meats and skinless poultry, keeping servings to about the size of your palm. How you prepare meals can also affect your cholesterol and blood pressure levels. Avoid fried foods. Opt for baked, boiled, broiled, grilled, barbecued, steamed, or sauted foods. And watch portion sizes to control calories.


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by Brenda Bell
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