Eating for Stroke Prevention

Strokes are one of the main causes of death and disability in the world. They are the most common cause of seizures in the elderly, the second most common cause of dementia, and a common cause of major depression. In short, stroke is a burden, but avoidable––brain disorder.

What causes a stroke?

Strokes can kill instantly and without warning. Most can be thought of as “brain attacks,” like heart attacks, but where ruptured plaques in our arteries cut off blood flow to parts of the brain instead of parts of the heart.

Nearly 90 percent of strokes are ischemic, from Latin ischemia, which means “stop the blood.” Blood flow to a part of the brain is cut off, depriving it of oxygen and killing the part fed by the blocked artery. A small minority of strokes are hemorrhagic, caused by bleeding in the brain when a blood vessel bursts. People who suffer a brief stroke may suffer only weakness in the arms or legs, while those who suffer a major stroke may develop paralysis, lose the ability to speak, or die.

The blood clot may last only a moment, not long enough to notice it, but long enough to kill a small portion of our brain. These “silent blows” can multiply and slowly reduce cognitive function until dementia fully develops.

How to prevent a stroke

According to the Global burden of disease study, the largest-ever study of human disease risk factors, funded in part by the Bill & Melinda Gates Foundation, more than 90 percent of the stroke burden is attributable to modifiable risk factors. For example, about 10 percent of all years of healthy life lost due to stroke may be due to ambient air pollution. Moving from a city to a more rural area with cleaner air is one option to modify that risk factor, but it may be easier to quit smoking, which accounts for 18 percent of stroke deaths and disabilities. As I analyze it in my video. What to eat to prevent a stroke, diets high in salt are as bad as smoking when it comes to the incidence of stroke, but not as harmful as inadequate consumption of fruits and vegetables. Other factors, such as a sedentary lifestyle, also play a role, but they are not as bad as, for example, not eating enough whole grains.

As with heart disease, a plant-based diet may reduce the risk of stroke by lowering cholesterol and blood pressure, while improving blood flow and antioxidant capacity. Most of the studies on Plant-based dietary patterns have found a protective effect against stroke.while those who analyze westernized eating habits based more on foods of animal origin, added sugars and fats have found a detrimental effect.

Yeah, wrote the director from the Atherosclerosis and Stroke Prevention Research Center, “learning to prepare vegetarian meals every other day is a difficult task for most Americans, but it is doable with tasty recipes and a positive attitude.”

What foods prevent a stroke?

Fruit and vegetable consumption It is associated with a lower risk of about a dozen different diseases, including stroke. There seems to be a linear dose-response relationship, a direct association between eating more fruits and vegetables and reducing the risk of stroke. Researchers have suggested that the risk of stroke decreases by 32 percent for every 200 gram increase in fruit consumption, which is about one apple a day, and by 11 percent for every equivalent amount of vegetables consumed. Particularly potent are citrus fruits, apples, pears, and dark green leafy vegetables, including one you can drink: green leaves of Green Tea. drinking three cups of green tea a day is associated with an 18 percent lower risk of stroke.

The garlic was tasted. head-to-head with a sugar pill and beat placebo in preventing the progression of CIMT, the thickening of the main arterial walls in the neck leading to the brain, a key predictor of stroke risk. For those in the placebo group, it continued to get worse, but not for study participants in the garlic group who had been taking just a quarter teaspoon of garlic powder a day, which costs about a penny.

What about nuts? The original PREDIMED study found that an ounce a day of walnuts, which is what I recommend in my Daily Dozen, helped reduce the risk of stroke almost in half. When it was republished (after correcting some irregularities in its randomization procedures), the new analysis found the same results: the same 46 percent drop in stroke risk in group that added walnutsreducing the ten-year risk of stroke from around 6 percent to 3 percent.

High fiber consumption It can also help prevent a stroke. Fiber is naturally concentrated in one place: whole plant foods. Processed foods have less fiber and animal foods have no fiber at all. Increasing fiber intake by just seven grams a day may be associated with a 7 percent reduction in stroke risk.

Although stroke is considered a disease of the elderly, risk factors can begin accumulating in childhood. Hundreds of children were followed for 24 years, from high school to adulthood, and low fiber intake in the early stages was associated with hardening of the arteries leading to the brain, a key risk factor.

Foods to avoid to prevent a stroke

As I analyze it in my video. What not to eat to prevent a strokeWhen it comes to stroke risk, the worst foods seem to be meat and soda. Eating two hot dogs for breakfast, a hamburger for lunch and a pork chop for dinner and drinking a 20-ounce bottle of soda may increase stroke risk in 60 percent. Reviewers suggest The effect of meat may be its saturated fat, cholesterol, iron-mediated oxidized fat, salt or the OTMA. Carnitine from meat and choline from dairy, seafood, and especially eggs are converted by our gut bacteria to trimethylamine, which our liver oxidizes into TMAO, which can then contribute to heart attacks, strokes, and death.

Graphs showing the relationship between daily intake of red meat, processed meat, and sugary drinks and stroke risk.

TO study 2019 published in the Journal of the American Medical Association A follow-up of tens of thousands of Americans for a median of about 17 years to a maximum of 31 years found that “higher dietary cholesterol or egg consumption was significantly associated with an increased risk of CVD.” [cardiovascular disease] and mortality from all causes, in a dose-response manner. Those who ate more eggs or consumed more cholesterol overall seemed to live significantly shorter lives, on average, and the more eggs they ate, the worse they were, including in terms of stroke risk.

And dairy? He bottom line is that dairy fat may be better than other animal fats, such as those found in meat, but something like whole grains would be even better. But you’d be doing yourself a disservice if you simply swapped dairy for refined grains or added sugar. When it comes to stroke risk, vegetable fat is better than dairy fat, meat fat is the worst, whole grains are best, and fat from fish, added sugars, or refined grains are statistically higher or higher. less equal.

food for thought

The good news is that the risk of stroke can be substantially reduced for an active lifestyle, quitting smoking and a healthy diet. All we have to do now is educate and convince people about the benefits they can expect from a healthy lifestyle and nutrition.

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