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StrokeSense : You Can Help YourselfEating Right for Your Health
Did you know that a healthy diet can reduce four major risk factors for stroke—high cholesterol, high blood pressure, heart disease, and obesity? Eating healthy foods that are low in saturated fat, total fat, and cholesterol and high in antioxidants and fiber will reduce your risk for stroke. Step I/Step II DietAsk your doctor about starting the Step I or Step II Diet. These diets emphasize foods that are low in saturated fat, total fat, and cholesterol and high in starch and fiber. The Step I Diet limits total saturated fat intake to 10 percent of the day's total calories, total fat intake to 30 percent of the day's calories, and total cholesterol to 300 milligrams each day. The Step II Diet limits total saturated fat to less than 7 percent of the day's calories, total fat to less than 30 percent of the day's calories, and total cholesterol to less than 200 milligrams. People on these diets eat more whole-grain breads and cereals, legumes, beans, and vegetables. They eat less meat, egg yolks, and commercially prepared cakes and crackers. For more information on these diets, visit the American Heart Association Web site at http://www.americanheart.org. The DASH DietResearch has shown that a low-sodium diet can decrease systolic blood pressure (pressure when the heart contracts, indicated by the first, higher number in a blood-pressure reading) by as much as 11.5 mm Hg. The Dietary Approaches to Stop Hypertension (DASH) Diet emphasizes fruits, vegetables, and low-fat dairy foods and recommends limiting salt intake to about 1,500 mg per day. For more information, visit the American Heart Association Web site at http://www.americanheart.org. Antioxidants and Your HeartEating foods rich in antioxidants has been found to reduce stroke risk by preventing blood clots and improving blood cholesterol. Antioxidants neutralize damaging free radicals, which harm other molecules and damage cells. They also boost immune-system function to keep diseases at bay. Foods rich in antioxidants include citrus fruits, blueberries, broccoli, grape juice, green tea, and orange juice, as well as such dark-green, leafy vegetables as cabbage, kale, arugula, beet greens, bok choy, and collard greens. Why Fiber MattersSoluble fiber may lower blood cholesterol, and it's also associated with a reduced risk for stroke and heart disease. Good sources of soluble fiber include fresh fruits, oats, legumes, and vegetables. Eating enough fiber also can help you lose weight because it makes you feel full longer, so you're less likely to overeat. The Mediterranean DietPeople living in the Mediterranean region (Italy and Greece, for example) tend to have lower cholesterol and lower rates of stroke, heart disease, and cancer than Americans. This is mainly because of their diet. The Mediterranean diet emphasizes grains, fruits, vegetables, nuts, and olive oil instead of such typical American staples as red meat and fatty foods. The Mediterranean diet is high in monosaturated fat and low in saturated fat, dietary components that people should eat less of to reduce their cholesterol. People in the Mediterranean region also practice healthier lifestyle choices than Americans. Most Mediterranean people walk rather than drive, exercise daily, work outside, and don't watch a lot of television. Cultural ConsiderationsHispanic cooking and African-American cooking tend to include more fat, cholesterol, salt, and sugar than foods from other cultures. That's partly why the stroke rate is higher among African-American and Hispanic people. To learn how to make traditional recipes with much less fat, cholesterol, salt, and sugar, visit the NHLBI Web site for healthy African-American cooking at http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.htm. Healthy Cooking SitesThe following sites offer tips on how to start eating well to reduce your risk for stroke and heart disease, as well as plenty of recipes and shopping tips:
References1. "Nutrition
101: The Basic Principles Of Nutrition And Diet" Source of Material: RockHill Communications,
14 Rock Hill Road Bala, Cynwyd, PA 19004, (610) 667-2040,
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