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Avoid Excess Fat to Prevent Stroke

Limiting the amount of fat or oil added when cooking will help reduce your risk of stroke or a recurrent stroke. Here are some of our favorite ways to reduce fat intake.


A high intake of fats, especially saturated fats and cholesterol cause atherosclerosis, which leads to stroke. Limiting the amount of fat or oil added when cooking will help reduce your risk of stroke or a recurrent stroke.  Here are some of our favorite ways to reduce fat intake.

Trim the Fat-Literally

  • Trimming fat and skin from meats and poultry will help to reduce fat intake.

Choose Low-Fat and Non-Fat

  • When possible choose low-fat and non-fat dairy products.
  • Look for non-fat, skim, 1% and 2% milk, cheese, yogurt, cottage cheese, cream cheese, sour cream, margarine, salad dressings and mayonnaise.

Broil and Bake

  • Broil, bake, steam and boil foods when preparing meals.
  • Eliminate fried foods.

Sauté or Stir-Fry Without Oil

  • Use a good non-stick skillet or work to sauté food without using oil.
  • Heat the skillet before added food.
  • Add a tablespoon or two of water or broth to prevent sticking.

Bake Without Butter, Oil or Margarine

  • Substitute oil, butter or margarine in cookies, cakes or other baked goods with equal amount of applesauce.

Eliminate Oils in Dressing or Sauces

  • Make an oil substitute by combining:
    • 1 cup of water with 3 teaspoons of cornstarch.
    • Boil until thick like oil.
    • Cool and add to your recipe.

Cut Out Eggs in Baking

  • When cooking flat foods like pancakes substitute one tablespoon of water and 1/8 teaspoon of baking powder in lieu of each egg.
  • If you don’t mind a hint of banana flavor use half of a small ripe banana to replace a single egg.
  • You can also try a ¼ cup of applesauce and 1/2 teaspoon of baking powder.

By: Stroke-Network.com Staff Writer Amy McCraken

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Stroke Prevention
Manage your controllable risk factors with regular medical checks-ups. Managing the following factors will reduce your risk of stroke:
Control Blood Pressure

  • Stop Smoking
  • Treat Heart Disease
  • Improve Diet
  • Avoid excess fats
  • Avoid excess sodium
  • Limit Alcohol
  • Maintain a Healthy Weight
  • Exercise Regularly
  • Treat Diabetes
  • Reduce Stress
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