8ú modern sense. It's not about: ❌ Calorie counting ❌ Cutting out entire food groups ❌ Drinking expensive green powders ❌ Surviving on lettuce Instead, it's a pattern of eating traditionally seen in countries such as Greece, Spain, and parts of Italy. It typically includes: ✅ Lots of vegetables ✅ Fruit ✅ Beans and legumes ✅ Nuts and seeds ✅ Whole grains ✅ Extra virgin olive oil as the main fat source ✅ Fish and seafood regularly ✅ Moderate dairy (often yoghurt) ✅ Limited ultra-processed foods ✅ Limited sugary drinks and sweets ✅ Less red and processed meat ✅ Social eating One of the most important studies ever performed on diet was the PREDIMED trial. Researchers studied over 7,000 people at high cardiovascular risk and put them on either: 🥄 A Mediterranean diet supplemented with extra virgin olive oil 🥜 A Mediterranean diet supplemented with mixed nuts 📋 A control low-fat diet Crucially, the nuts and Olive oil groups received a supply of the nuts or oil every month so we can be confident they ate more of these than their usual. After around 5 years of follow-up, the Mediterranean diet groups experienced roughly a 30% reduction in the combined risk of heart attack, stroke, or cardiovascular death compared with the control group. Stroke reduction was one of the strongest signals seen in the trial at nearly 40% reduction. And this isn't just one study. A major BMJ systematic review and network meta-analysis (essentially a study pulling together data from all the high quality research on the topic that could find to give very reliable results) examining randomised dietary programmes found that Mediterranean dietary programmes reduce death, heart attacks, and cardiovascular events in people at increased cardiovascular risk. Importantly, they also reduce stroke risk. Why might it work? The Mediterranean diet appears to improve many of the key drivers of stroke and cardiovascular disease: 🩸 Blood pressure 🧈 LDL cholesterol 🔥 Inflammation 🍬 Blood sugar control

Interested to know and it might be a silly question but is there a point when progress following stroke that progress stops. People at the group ask that question and my answer is take small steps to move forward .

Happy Sunday! This week we’re focusing on calming the nervous system, improving sleep, and protecting our blood vessels. Pick ONE of the challenges below and commit to it from Monday. Share in the group what you’re choosing and how you’ll make it stick 👇 🧘 1️⃣ Mindfulness Reset Stress and depression more than double your stroke risk. Perhaps you can do something to give you some time back and take the edge off it. Do 5 minutes of slow breathing or mindfulness each day Try: - Box breathing (4-4-4-4) - Physiological sigh (2 short inhales + long exhale) - A quiet 5-minute body scan before bed Why it matters: lowers stress hormones, reduces blood pressure, improves focus and emotional regulation. 😴 2️⃣ Sleep Upgrade Protect your sleep window this week Choose one: ✅ Go to bed 30 minutes earlier ✅ No screens for 30 minutes before sleep ✅ Keep your bedroom cool & dark ✅ Avoid caffeine after 2pm Why it matters: poor sleep increases blood pressure, insulin resistance, and weight, whilst making it harder to eat healthy and exercise and worsens our mood - all of which add up to greater stroke risk 🩺 3️⃣ Know Your Numbers Check your blood pressure. If you don't have a home blood pressure monitor think about getting one. - Measure at home or at a pharmacy - Take 2 readings morning & evening for 3 days - Record the average Targets: ✔ Ideal: <120/80 ✔ Acceptable: <130/80 ✔ Take action: ≥135/85 (home readings) If elevated repeatedly, speak to your GP and begin lifestyle changes. Why it matters: High blood pressure is the #1 modifiable cause of stroke. 💬 Action step: Post in the group: ✅ Which challenge you’re doing ✅ When you’ll do it ✅ What might get in the way (and your plan to avoid anything stopping you) Small actions, repeated weekly lead to a massive lifetime impact.

Thanks to everyone for today's meeting. It was a real pleasure to catch up as always. Could I ask a small favour please? I've recently joined a website where doctors get online reviews. As I have only just joined I currently haven't got any reviews and wanted to start with yourselves to get the ball rolling. Would you mind please clicking on this link and submitting a review for me? Thanks for your help. https://www.doctify.com/uk/review/JWE8oi/single

This is week’s challenge is to choose one of 3 things that “future you” will thank you for. Pick one of: 1️⃣ Do one short burst of intensity Not a full workout. Not a huge time commitment. Just one moment in your week where you push a bit harder than usual: Brisk walk up a hill Climb a few flights of stairs Short fast-paced walk Only if your at a place in your recovery where this is safe. 💡 Why this matters: Cardiorespiratory fitness (VO₂ max) is one of the strongest predictors of survival we have. Even small doses of intensity can move the needle and significantly reduce stroke risk. 2️⃣ Check something you’ve been avoiding Be honest—there’s probably something you know you should check but haven’t. The longer you put it off the more it's slowly eating away at your health. This week, pick one: Blood pressure Weight or waist circumference Step count / activity levels Cholesterol Track your meals 💡 Why this matters: You can’t improve what you don’t measure. Most stroke risk builds silently—knowing your baseline is step one. 3️⃣ Go to bed 30 minutes earlier (twice this week) Just twice! 💡 Why this matters: Sleep affects: Blood pressure Blood sugar Appetite Energy to exercise It’s one of the most powerful—and most ignored—health levers. Just a couple of early nights can set you up to be much healthier. It's but about perfection. Not a complete lifestyle overhaul. Just 3 small actions that shift your trajectory very slightly in the right direction. 👇 Your Turn Comment below with: Which 1 thing you’re committing to this week. Future you is watching 👀