1. A boiled egg is a small shield from big problems
My patient, Vanya Stefanova, 82, was used to starting her morning with coffee and an empty stomach. “I can’t swallow food in the morning,” she complained. A year later, she had a microstroke. Tests showed unstable blood pressure, weak blood vessels, and sugar spikes. We started with small portions – we added a boiled egg to breakfast.
…
2. Yogurt with nuts – energy without overload
76-year-old Asen Nikolov complained: “The morning is like a fog.” His breakfast was modest – bread with jam or nothing. We replaced it with yogurt with nuts and berries. After 2 weeks he said: “My head is thinking again!”
…
3. Nuts – against thick blood and pressure
79-year-old Tanya Dimitrova suffered from morning sickness and was afraid to get up. When we started talking about nuts, she admitted that she was afraid: her teeth were not the same and they were “greasy.” In fact, this is an ideal snack for blood vessels.
…
4. Oatmeal with berries – calmness and strength
81-year-old Nikola Georgiev said: “In the morning my legs are like cotton, my heart is beating crazy.” Breakfast? Mostly sweet tea. We introduced oatmeal with berries. After a few weeks of walking and stable blood pressure.
…
5. Avocado on whole grain bread – a cream for blood vessels
77-year-old Lyuba Mihaylova complained of morning headaches. She rarely ate breakfast – she was afraid of her blood pressure. We offered her: half an avocado, bread, lemon juice, a pinch of salt.
…
Eating by the Clock: Your Shield Against Stroke
Morning
– Warm water with lemon
– Exercise
– Breakfast in 20–30 minutes: cereal, protein, little fat
– Coffee – only after meals
Day
– Light soup, grains, protein, vegetables
– Rest lying down for 20 minutes
– Water – 5 glasses per day
Dinner
– Before 7:00 PM: steamed vegetables, some protein
– Chamomile tea
– Walk for 10–15 minutes
– Foot massage
The choice is yours.
A stroke doesn’t come suddenly. It sneaks up on you in the morning when you haven’t had breakfast, you got up abruptly, you drank coffee instead of water. But it’s in those 5 minutes that you have a chance to take care of yourself.
Choose health. Choose yourself. Make the morning your ally, not your enemy.
