9 Foods That Prevent StrokeAcademic researchers have found two minerals to be particularly effective at reducing the risk that you will suffer a stroke. They are especially powerful at reducing this risk for people who struggle with high blood pressure.

There are nine tasty and cost-effective foods that contain an abundance of these two minerals. You can easily build them into your daily diet to increase the chance that you will stay stroke-free.

A stroke occurs when there is an interruption in the flow of blood to the brain. Brain cells die very quickly without a constant blood supply, which can leave the stroke sufferer either severely disabled or dead.

The main causes of a stroke are narrowed arteries, blood clots, and high blood pressure.

Scientists have discovered that potassium and magnesium significantly lower the risk of stroke, probably because they both lower blood pressure, one of the chief risk factors.

A huge study on 34,670 women between the ages of 49 and 83 by the National Institute of Environmental Medicine in Sweden found, for example, that the intake of potassium and magnesium could reduce the risk of stroke, especially in women with high blood pressure.

In case the men are starting to feel left out, researchers at the Harvard School of Public Health and Harvard Medical School, who studied 43,738 men between ages 40 and 75, reached the same conclusion: potassium and magnesium lowered the risk of stroke, particularly among men with high blood pressure.

It is relatively easy to stack your diet with these two minerals:

1. Spinach. From one cup of cooked spinach, you can obtain 180mg of magnesium and 180mg of potassium. Other dark, leafy green vegetables that are packed with both minerals are kale, collard, and Swiss chard.

2. Beans. One cup of cooked soya beans (usually sold as edamame) provides 150mg of magnesium, while a cup of cooked white beans can supply 170mg of potassium. Other good options for both minerals are black beans and kidney beans.

3. Avocado. Creamy, tasty, and a great source of both potassium and magnesium. Guacamole lovers who purée it will unfortunately lose almost half of both these minerals, but that still leaves it with over 100mg of each.

4. Fish. Mackerel is the best source of magnesium, while salmon walks off with the potassium prize. You can expect around 85mg from an average fillet.

5. Bananas. With just under 100mg of magnesium and over 100mg of potassium, it is by far the most versatile fruit.

6. Brown rice. It cannot get any easier to eat plenty of magnesium, with one cup that provides almost 200mg of it. Millet, which is a lovely whole grain that can double up as a breakfast cereal, is not far behind.

7. Squash. Squash, in all its many varieties, is a brilliant source of potassium with one cup containing anything from 150mg to 200mg.

8. Pumpkin seeds. A tasty mid-afternoon snack with one cup supplies more than 100mg of magnesium. Alternatively, mix pumpkin seeds with other magnesium-rich nuts, such as cashews, pine nuts, pecans, and almonds. Another snack high in magnesium is dark chocolate.

9. Potato and sweet potato skins. While these do not sound terribly appealing, they are some of the very best sources of potassium. Either cook and eat them with their skins, or grate the skins into stews and soups where they will not be especially noticeable.

The recommended daily intakes are approximately 420mg of magnesium and 3,500mg of potassium. If you eat 20% more of both, you will safely remain under the amounts where they become hazardous while giving yourself a good chance to remain stroke-free.

For other recommendations to lower your blood pressure, which will also lower your risk of stroke, follow these easy steps…