10d • Stroke Prevention Tips
Walnuts, Chia & Salmon - Your Brain’s Dream Team 🧠💚
These delicious foods have one thing in common: they’re packed with omega-3 fats, essential nutrients your body can’t make on its own - your heart, brain, and blood vessels depend on them.
🔬 Meet the Omega-3 Trio
- ALA (alpha-linolenic acid): Found in plant foods. Your body can convert ALA into EPA and DHA, but only in small amounts.
- EPA (eisosapentaneoic acid) & DHA (docosahexaenoic acid): Found mainly in oily fish. These are the most potent forms for protecting your heart, brain, and circulation.
How Omega-3s Help Prevent Stroke?
EPA and DHA support your cardiovascular system and brain health through multiple powerful mechanisms:
🛡️ Reduce inflammation - keeping blood vessels resilient
🛡️ Lower triglycerides - reducing artery narrowing
🛡️ Improve endothelial function - smoother, more elastic vessels
🛡️ Reduce arterial stiffness - easing strain on brain circulation
🛡️ Act as natural antiplatelets - lowering clot risk
🛡️ Lower blood pressure - a major stroke risk
🛡️ Reduce resting heart rate - supporting overall cardiovascular stability
📊 Science Spotlight
Large-scale research shows that higher blood levels of omega-3 fats (especially EPA and DHA) are linked to a lower risk of ischemic stroke
⭐ Best Food Sources of Omega-3
🐟 Top EPA & DHA Sources: Salmon, Mackerel, Herring, Sardines, Anchovies, Pilchards, Trout
🌱 Best ALA Plant Sources: Walnuts, Chia seeds, Flaxseed/linseed, Flaxseed oil, Hemp seeds, Pumpkin seeds, Rapeseed oil, Spinach, kale & leafy greens
💡 How to Get More Omega-3s Into Your Week
🍣 Eat 2 portions of fish/week (at least 1 oily)
🌰 Add walnuts to breakfast or salads
🌿 Sprinkle chia or flax into porridge or yoghurt
🫒 Cook with oils like flaxseed, walnut, or rapeseed
🥗 Include leafy greens like spinach and kale
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Walnuts, Chia & Salmon - Your Brain’s Dream Team 🧠💚
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