Nutritional principles for stroke prevention

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Dr. Yelena Chorakina, endocrinologist and nutritionist, points out that a diet to prevent stroke includes adhering to six principles of a healthy diet.

The doctor says: “It is recommended to eat 500-600 grams of various fruits and vegetables daily, because they contain vitamins, minerals, and antioxidants, in addition to a large amount of dietary fiber, which helps reduce the body’s absorption of cholesterol.”

In addition, the diet should contain unsaturated fats such as omega-3 fatty acids, found in fish, nuts, flax seeds and olive oil. At the same time, the percentage of harmful fats in fatty meats and dairy products should not exceed 10 percent of the total fats a person eats per day.

She says: “You should not consume more than 5 grams of salt per day, that is, about a teaspoon. Because excess salt may lead to an increase in blood pressure. Also, to maintain a stable level of glucose in the blood, you should not excessively eat simple carbohydrates, which are found in Foods that contain a high percentage of sugar, such as candy, pastries and sweetened carbonated water, where the amount of these products in the total daily diet should not exceed 5-10 percent.”

According to her, to prevent the development of obesity, which is considered a risk factor for stroke, you should avoid eating excess calories and practice at least 150-300 minutes of moderate physical activity per week.

She says: "Of course, alcoholic beverages should be completely excluded, because there is no safe dose."