Happy Sunday everyone 🙌 This week is your chance to take one small step that can genuinely reduce your stroke risk - simple, doable, and powerful. 🧂 Challenge 1 The Salt Detective High salt raises blood pressure - the leading risk factor for stroke. Flip over one packaged food each day and check the salt content 🔍 It’s often far higher than you'd expect and most of what we eat comes from processed food, not the salt shaker. Watch out especially for bread, cereals, soups, sauces, and ready meals 🥖🥣🍲 Daily limit: Adults should have no more than 6 g of salt per day (roughly one level teaspoon). Reading the label:≤ 0.3 g per 100 g = low 1.5 g per 100 g = high - be mindful 🐟 Challenge 2 The Oily Fish Swap Swap one or two meals this week for oily fish: salmon, mackerel, sardines, herring, or anchovies 🐟 Aim for up to 2 portions per week. They’re rich in omega-3 fatty acids, which support both heart and brain health, and lower stroke risk. Easy meal ideas: - Tinned mackerel on wholegrain toast - Salmon with cherry tomatoes, avocado,  quinoa or brown rice, and olive oil & lemon drizzle Try this: Sardine & Egg Spread - 3 hard-boiled eggs - 1 can sardines (in oil) - 5–6 olives, sliced - 1–2 tbsp fresh parsley - 1 tsp Dijon mustard - Salt, pepper, smoked paprika - Optional: drizzle olive oil Blend until smooth and enjoy on wholegrain toast or oatcakes, or try it with salad, in a wrap, or as a dip with veggie sticks. Don’t eat fish? No problem. Try these instead: Walnuts, chia seeds, flaxseeds/linseed oil , hemp seeds (plant omega-3s) Try: avocado & chickpea bowl with olive oil and lemon, or Greek yogurt with berries and chia seeds 😤 Challenge 3 The 4–7–8 Breath Chronic stress raises blood pressure - a key stroke risk factor. Once a day, when stress hits, try this breathing technique - it helps calm the nervous system and ease tension. 4 — Inhale 7 — Hold 8 — Exhale The extended exhale activates your parasympathetic nervous system - your body’s natural calming response

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