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3. Limit Red and Processed Meats
Protein is essential for satiety and energy, but the source matters. Opt for lean proteins such as skinless poultry, fish, seafood, eggs, and plant-based options like soybeans. Red and processed meats are high in saturated fat and cholesterol, which can contribute to arterial plaque and blood clots. Studies suggest that replacing red meat with plant-based proteins can significantly lower cardiovascular risk.
4. Cut Back on Sodium
Excess sodium is hidden not only in table salt but also in processed foods like sausages, ham, deli meats, and packaged snacks. High sodium intake causes water retention and raises blood pressure, increasing stroke risk. Adults should aim for less than 2,300 mg of sodium per day, with an ideal target closer to 1,500 mg. Reading food labels and cooking at home with fresh ingredients are effective ways to reduce sodium intake.
