The #1 Protein to Help Reduce Your Risk of Stroke

Every heartbeat presses nutrient -rich blood through our arteries to fuel our tissues and cells, including those in our brain. If these arteries are completely blocked or blood vessels burst, this can lead to a stroke, a state that affects almost 800,000 people in the USA every year.

Fortunately, what you eat can have a profound influence on reducing your risk of stroke. Under this, a kind of protein is striking over the rest to secure vascular health. Salmon is known for being high healthy fats and blood vessel protection nutrients. Let us immerse yourself in what makes this protein so effective, as well as other strategies to reduce your general risk of stroke.

Why salmon is the protein #1

Rich in omega-3 fatty acids

Only a few nutrients have so much attention to promoting the health of the heart and brain such as omega-3 fatty acids and rightly. “Salmon is Rich in Omega-3 Fatty Acids, Particularly Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), which Research Shows May Help Reduce Inflammation, Lower Blood Triglycerides and IMPROVE Blood Vessel Function, All of What Helf Prevent Blood Clots and Reduce Stroke Risk, “Says Michelle Routhenstein, MS, RD CDCES CDNRegistered nutritionist on heart disease.Present

In particular, it was shown Skylar Griggs, MS, RD, LDNCEO of Newbury Street Nutrition and Lead Dietician for the preventive cardiology program in the Boston Children’s Hospital. Griggs adds that Omega-3 fatty acids have even shown that they reduce blood pressure, which can increase their risk of stroke if it has increased over time. While Omega-3 are celebrated for these arterial protection advantages, their presence in everyday diets is often too short, which makes salmon a particularly valuable addition to their plates.

Loaded with B vitamins

B -Vitamine such as B6, B12 and folic acid – all in salmon – play a crucial role in stroke prevention by regulating the homocysteine ​​levels. Routhenstein explains that increased homocysteine, amino acid in the blood, can damage blood vessels and contribute to plaque structure, which significantly increases the risk of stroke. Vitamins B6, B12 and folic acid work together to metabolize excess homocysteine, which contributes to preventing accumulation and protecting blood vessels from damage. These important vitamins also support the health of cardiovascular and brain by promoting the formation of red blood cells and supporting neurological function. However, due to its water-soluble nature, the body does not store a B vitamins. So this means that they have to be replaced daily. Salmon is a great way to cover your daily needs and offers 108% of the day-to-day (DV) for B12, 47% of the DV for B6 and 6% of the DV for folic acid in a 3-ounce portion.

Excellent selenium source

Selen, an often overlooked mineral, offers impressive protection against stroke. Salmon happens to be an excellent selenium source and offers 4 micrograms per 3-ounce portion, which corresponds to over 70% of the DV. Routhenstein announces that this powerful mineral strengthens the body’s antioxidation defense and helps to reduce the inflammation and protect blood vessels from damage caused by oxidative stress. In this way, selenium can help reduce the risk of dangerous blockages that can lead to stroke.

Packed with potassium

If you think of potassium, the first thing that usually comes to mind is a banana, but salmon contains its fair proportion of this heart -healthy mineral. Routhenstein emphasizes that it counteracts by counteracting the effects of sodium, which reduces blood pressure. As a result, potassium reduces the risk of high blood pressure, which is an essential risk factor for stroke. By inclusion of 3 ounces of salmon into a meal a week, about 11% of the DV can be delivered to potassium.

Strategies to lower your risk of stroke

Both nutritionists not only recommend eating salmon regularly, but also recommend pursuing the following strategies in order to lower their risk of stroke and to improve their general vascular health:

• Include other greasy fish: Salmon is not the only fish that is rich in omega-3 fatty acids. Griggs emphasizes that options such as sardines, tuna and herring can also reduce their risk of stroke.
• Eat a nutrient -rich diet: In addition to omega-3 fatty acids, potassium and selenium, Routhenstein notes that food that is rich in magnesium and antioxidants also support the health of the blood vessel by reducing inflammation, reducing blood pressure, oxidative stress and plaque accumulation. Griggs adds that it is also important to take their sodium intake into account.
• Do you know your numbers: Griggs reports that it is important to regularly check your blood pressure. When he is increased, work with your doctor to develop a plan on how you can handle it.
• Consistently train: Receive at least 150 minutes of aerobic movement per week and put aside for two days for strength training exercises such as strength training.
• Get enough sleep: Effort every night at least seven hours in sleeping and seek treatment for sleep apnea, which is associated with a higher risk of stroke.
• Avoid smoking: Smoking is known as a risk factor for stroke. Cutting up can reduce your risk.

Our expert

When it comes to reducing their risk of stroke, salmon as protein No. 1 increases to the extreme to prepare in their weekly meals. It is not only high in heart-healthy omega-3 fatty acids, but also a solid source for selenium, B6, B12, folic acid and potassium. Each of these nutrients helps to prevent stroke by fighting inflammation, reducing triglycerides, reducing blood pressure and protecting the blood vessels from damage. Experts agree that, in addition to eating more fatty fish and salmon, it is best to avoid lifestyle such as high -quality sleep, consistent movement and smoking to reduce their risk.