Dieta per prevenire l’ictus

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L’ictus è una delle cause di morte più frequente dopo i 50 anni. È una malattia silenziosa e che fa davvero molto paura. Come sappiamo la prevenzione passa dallo stile di vita e dalla dieta. È molto importante fare un po’ di moto, per scaricare lo stress e mantenere il cuore sano, e fare molta attenzione all’alimentazione. Ecco quindi i consigli dell’American Heart Association (AHA) e dell’American Stroke Association (ASA).

riso-bianco

  • Seguire una dieta mediterranea o DASH.
  • Consumare soprattutto frutta, verdura, cereali integrali, legumi, noci, semi, pollame e pesce. La dieta mediterranea e la Dash limitano l’assunzione di carne rossa e alimenti che contengono grassi saturi, che si trovano principalmente nei prodotti di origine animale come la carne, il burro, il formaggio e i prodotti lattiero-caseari ricchi di grassi.
  • Le diete in stile mediterraneo sono generalmente a basso contenuto di prodotti lattiero-caseari e le diete DASH indirizzano verso prodotti lattiero-caseari a basso contenuto di grassi.
  • Ridurre il consumo di grassi e condimenti di origine animale, aumentare il consumo di pesce quale fonte di grassi polinsaturi.
  • Monitorare la pressione alta a casa con un dispositivo a bracciale e fare periodiche visite.
  • Tenere sotto controllo la pre-ipertensione.
  • Ridurre la quantità di sodio nella propria dieta (ridurre il sodio a meno di 6 grammi al dì).
  • Se il farmaco per abbassare la pressione sanguigna non funziona o presenta effetti collaterali negativi, rivolgersi al medico per trovare una combinazione di farmaci.
  • Non fumare e, possibilmente, stare lontani anche dal fumo passivo. Il fumo e l’assunzione di pillole anticoncezionali per via orale può aumentare significativamente il rischio di ictus.

Photo Credits | Shutterstock / Chayatorn Laorattanavech

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