Lowering stroke risk

| credits: wellness.com

Eat more citrus: Women who consumed the most citrus were less likely to have an ischemic (clot-related) stroke than women who consumed the least, according to data reported in the journal Stroke. The researchers attributed the benefit to compounds in citrus called flavanones, which may reduce inflammation and improve blood vessel function. Other substances in citrus, including potassium, may also play a role.

Eat more apples, pears: Apples and pears are rich in substances known as flavonoids, which have antioxidant and anti-inflammatory properties. Other white fruits and vegetables, such as onions, mushrooms and cauliflower, may also be protective.

Get enough magnesium: A Swedish analysis published in the American Journal of Clinical Nutrition found that for every 100-milligram daily increase in dietary magnesium, there was a 9 percent drop in stroke risk. The recommended daily intake is 320 milligrams for women, 420 for men. The best sources are leafy greens, whole grains, nuts, beans, seeds and fish.

Limit trans fat: A study of the participants in the Women’s Health Initiative Observational Study, published in the Annals of Neurology, found that those who consumed the most trans fats (averaging 6 grams a day) were nearly 40 percent more likely to have an ischemic stroke than those who consumed the least (averaging 2 grams a day). Other fats and dietary cholesterol had no effect on stroke risk.

Source:wellness.com