Eating Healthy for Stroke Prevention

The holidays are here and it is best to focus on eating healthy foods. Millions are at risk of having heart disease and strokes due to poor eating habits.

Especially at this time of the year when the holiday cheer brings about abundant food and festivities, one must be aware of what kind of foods are healthy and what should be avoided (or eaten in moderation).

GENERAL GUIDELINE TO HEALTHY EATING

When it comes to preparation, the best way to eat most meats is when it is grilled or baked. Avoid the skin and the fat and serving it fried is not recommended because of the high cholesterol. When preparing a dish, use lower-fat or no-fat ingredients. Also try and avoid using salt too much. The recommended daily sodium intake is less than 1500 mg a day.

For salads, use fat-free margarine (avoid butter), low fat meats, and sugar free products in the dressing. This also goes for desserts.

CHOLESTEROL AND STROKES

Having high cholesterol levels in the bloodstream can lead to clots that causes strokes. An ischemic stroke occurs when there is an obstruction (blood clot) in the blood vessel supplying blood to the brain. Ischemic strokes are not to be confused with Transient Ischemic Attack (TIA) where the obstruction is temporary (an average of a minute) and cause no permanent brain injury.

An ischemic stroke limits blood flow to the brain damaging it. Aside from paralysis, speech defects, and vision problems, ischemic strokes can also impair the body’s fine motor control. Among all impairments stroke victims suffer from, fine motor control is one of the hardest to rehabilitate.

RECOMMENDED DIETS AND FOOD

For eating healthy, The American Heart Association recommends the following diet:

• Fruits and vegetables: At least 4.5 cups a day
• Fish (preferably oily fish): At least two 3.5-ounce servings a week
• Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
• Sodium: Less than 1,500 mg a day
• Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week

Other Dietary Measures:

• Nuts, legumes and seeds: At least 4 servings a week
• Processed meats: No more than 2 servings a week
• Saturated fat: Less than 7% of total energy intake

As for what specific foods are healthy and cholesterol free, Dr I.V. van Heerden of DietDoc recommends the following foods:

1. Olive oil and olive products – Olive oil is rich in monounsaturated fatty acids and vitamin E. It has been shown that foods such as this have a high monounsaturated fatty acid content that lowers low-density lipoprotein (LDL) cholesterol and increase high-density lipoprotein (HDL) cholesterol. LDL is considered bad while HDL is considered good cholesterol.
2. Polyunsaturated, ‘lite’ and Flora ‘pro-activ’ margarine – Soft or tub margarine with high polyunsaturated fatty acid content will also help to lower LDL cholesterol.
3. Legumes- These include dry, cooked or canned beans, lentils, peas and all the soya products. Legumes have a high dietary fiber content that lowers cholesterol and energy intake. They are also rich in protective nutrients, including minerals, B vitamins and phytonutrients which protect the heart.
4. Fat-free yoghurt and other fat-free dairy products – People with high cholesterol should avoid full cream dairy products and most cheeses since these have high saturated fat content.
5. Antioxidant-rich fruit and vegetables – All fruits and vegetables, especially those that are rich in vitamin C and beta-carotene can help to lower cholesterol and protect the heart.
6. Garlic and other members of the onion family – Garlic, spring onions and other onions (members of the allium family)  can be used to lower cholesterol and protect the heart.
7. Whole, unsifted or unprocessed grains – These are rich in B vitamins, minerals and dietary fiber, but are low in fat and cholesterol.
8. Fish - People who eat fish 3 or more times a week are less likely to suffer from strokes, heart disease and high blood pressure. This is because of the high omega-3 fatty acid content of fish. The omega-3 fatty acids can play a significant role in helping to reduce the risk of high cholesterol levels.

Source:

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Nutrition-Center_UCM_001188_SubHomePage.jsp

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/DiningOut/Dining-Out_UCM_304183_SubHomePage.jsp

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Healthy-Diet-Goals_UCM_310436_SubHomePage.jsp

http://www.health24.com/dietnfood/Top_10_foods/15-3528,43395.asp

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Healthy-Cooking_UCM_001183_SubHomePage.jsp

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