How to Reduce the Risk of Heart Attack or Stroke

In a recent study published in the magazine “American Journal of Clinical Nutrition,” a warning was given about something that we all should be aware of: in general, our traditional diets are very unhealthy. If we all made a few small changes in our nutrition, the risk of heart attack and stroke could be reduced by a third.
Heart Attack

While that figure may not seem very high, it is a percentage to keep in mind if we consider it as one of those variables that, in reality, we can control. If we watch our diet and improve our lifestyle, we could avoid a high percentage of the risk of suffering a heart attack or stroke, which take thousands of lives around the world every year. Why not begin putting them in practice?

Nutritional tips to help reduce the risk of heart attack and stroke

Even though it is certain that many of these diseases have a genetic component, it is worth the effort to have in mind that it is also in our hands to help prevent them. Both heart attacks and strokes are usually one of the main causes of death in men and women. And another fact to have in mind is that this risk has risen in recent year for women.

The cases of stroke continue to increase and not only because the population, in general, is aging, but also because of poor diets, stress and even a sedentary lifestyle. Another fact which highlights the relevance of the study published in the magazine “American Journal of Clinical Nutrition” is that we often wait until we are 50 years old before we begin to better our lifestyle and habits.

It is in this stage that heart problems, high cholesterol levels, and hypertension begin to appear. However, why not start caring for your health before that time? Isn’t it better for your health to prevent problems from starting and, therefore, avoid certain problems in the future?

Without a doubt, it is worth any effort to be aware of these illnesses and to begin today to make small changes in your diet and lifestyle, through which you will feel better no matter your age.

Take note of these ways to improve your diet.

1. Let’s forget about salt and fat

Burger and chips

The majority of traditional diets include, in general, a high content of fats and salt. It doesn’t matter if we are in Europe or in America, in recent years we have lost all of the healthy customs that used to characterize us. Perhaps this is due to our lifestyle, our work, to always being in a hurry…

We end up buying already prepared food in the supermarkets because we don’t have time to make homemade meals. Or it’s possible that your style of cooking, the same you have always seen at home, is very rich in red meats, fried foods or other plates with a high caloric content which bring you more problems than benefits.

Change your way of eating, omitting fats and salt, starting today.

2. Say yes to red colored vegetables


There are a number of vegetables that are wonderful at helping to prevent heart attacks and strokes. Do you want an example that should always be a part of your diet? The tomato. It helps to prevent many of these diseases thanks to its component of lycopene which is known to help reduce thrombus or blood clots. And an interesting fact is that tomato sauce is higher in lycopene than fresh tomatoes because this pigment is released much better during cooking.

3. Replace white flour with whole wheat flour

flaxseed bread

This is a primary factor in reducing the risk of heart attack and stroke. From this day forward, try to substitute white bread with rye or oat bread, which always provide whole grains and never refined. You should also eat whole grain rice and pasta since these will help reduce cholesterol, help avoid sugar spikes and help control your appetite.

4. Say yes to strawberries and apples

Strawberry oat shake

How about including a green apple in your breakfast? And for lunch, you can prepare a delectable salad with spinach, strawberries, and nuts? Delicious! You should know that apples are rich in phytonutrients which are ideal to help combat heart diseases and, at the same time, are perfect to help reduce LDL, the so-called bad cholesterol.

And what can we say about strawberries… Did you know that they are rich in potassium, in phytonutrients and vitamin C? This is a perfect combination to fight the risk of stroke. Do not hesitate then in eating a bowl with 6 fresh and clean strawberries, but remember: do not add sugar!

5. Half a spoonful of cinnamon each day


Just 15 grams and you will be caring for your health, preventing the risk of heart attack and stroke. We will explain why cinnamon is so healthy:

  • It reduces the level of sugar in the blood.
  • It helps to lower the levels of LDL cholesterol and triglycerides.
  • It helps prevent the formation of blood clots.
  • It reduces high tension.
  • It helps us to lose weight.

6. Oily fish twice a week

According to the statistics of this study published in the magazine “American Journal of Clinical Nutrition,” people who eat oily fish at least twice a week avoid the occurrence of heart attack and stroke in a very high percentage. They are rich in proteins and, above all, Omega-3, a very healthy oil which can help prevent the occurrence of blood clots. Remember to include this in your diet and thereby take care of your health.