Nutrition:
For stroke recovery or prevention, nutrition plays a key role in managing risk factors like high blood pressure, cholesterol, and inflammation. Here's a guide to the best foods to eat and avoid:
Best Foods:
- Leafy Greens & Vegetables: Rich in vitamins, antioxidants, and fiber, they help keep lower blood pressure and reduce inflammation (e.g., spinach, kale, broccoli).
- Whole Grains: Brown rice, quinoa, and oats provide fiber to help manage cholesterol and support heart health.
- Berries: High in antioxidants, they may help improve brain function and reduce inflammation (e.g., blueberries, strawberries).
- Lean Proteins: Fish (especially fatty fish like salmon, mackerel, and sardines) provide omega-3 fatty acids that support brain health and reduce blood clot risk. Skinless poultry and plant-based proteins are good alternatives.
- Nuts & Seeds: Almonds, walnuts, and flaxseeds are rich in healthy fats that improve heart and brain health.
- Olive Oil: Contains heart-healthy monounsaturated fats and antioxidants.
Foods to Avoid:
- Processed Foods: High in sodium, unhealthy fats, and sugars, which can raise blood pressure and increase stroke risk (e.g., chips, fast food).
- Refined Carbs & Sugary Foods: White bread, pastries, and soda can lead to weight gain and increase the risk of diabetes and hypertension.
- Red and Processed Meats: High in saturated fats and sodium, which can contribute to heart disease and stroke risk.
- Excess Salt: Too much sodium can raise blood pressure, increasing the risk of stroke.
A balanced diet, focusing on whole, nutrient-dense foods, is essential for stroke prevention and recovery.
Recommended Reads for Your Journey
Below, you'll find a carefully curated selection of books. Some of these are personal favourites that have inspired and enriched my life, while others come highly recommended by readers and critics alike. Whether you're seeking knowledge, entertainment, or inspiration, these books are worth exploring. If you choose to purchase through these affiliate links, I may earn a small commission at no extra cost to you—thank you for supporting my work!
Stroke For Dummies - by John R. Marler https://amzn.to/3QamL3N
Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less: A Cookbook - by Carolyn Williams Ph.D. RD https://amzn.to/4aQIJSU
The Mental Toughness Handbook: A Step-By-Step Guide to Facing Life's Challenges, Managing Negative Emotions, and Overcoming Adversity with Courage and Poise - by Damon Zahariades https://amzn.to/3Q6DG7s
