Posted:
23/12/2013 11:10 GMT | Updated: 23/12/2013 11:30 GMT
Diet can be an instrumental factor in preventing or hastening the onset
of a stroke.
Alice Mackintosh, nutritionist at The Food Doctor said: "Though
genetic predisposition plays a part in the development of cardiovascular
issues, it has been hypothesized that most cases of stroke can be prevented by
living a healthy lifestyle, thereby reducing risks of further compromising
heart health. Factors that can make one more susceptible to strokes include: smoking, stress, low physical activity, a
high saturated fat diet, high cholesterol levels, uncontrolled diabetes and
high blood pressure."
What healthy diet changes can you make in 2014, and what should you
look at avoiding? We asked three experts for their advice.
Liver-supporting foods
You may ask what this has to do with your heart, but the liver is where
cholesterol is actually made. Nutritionist Karen Poole says this includes
onion, garlic, cabbage, fennel, broccoli, watercress, celery, radish, rocket,
chicory, garlic, artichoke, and spinach into your weekly holiday diet.
"The liver initially makes cholesterol and then breaks it down
when it has performed its tasks and a healthy liver will function more
efficiently and is therefore, essential for effective overall blood cholesterol
regulation. The liver will no doubt take a bashing over the festive season so
make sure to give it some TLC."
Cut out pastries and fatty meats
Recently findings have revealed that while all saturated fats are not
evil when it comes to heart disease and strokes, trans fats should be avoided
as much as possible. This - sad to say - will include all the things we like.
Yvonne McMeel, resident nutritionist at Urban Retreat says these are
"heavily processed food; meat pies, sausages and fatty cuts of meat, lard,
cream, hard cheese, cakes and biscuits."
Omega-3
"Cholesterol balancing omega 3 fats has been shown to
significantly reduce the risks of strokes," says Alice. "In
particular, omega-3 fatty acids which can be obtained from fatty fish (e.g.
salmon, herring and mackerel), walnuts, hempseed and even green leafy veg have
stroke protective properties. by inducing vasodilation of blood vessels, they
reduce the risk of blood clots whilst also decreasing platelet deposition in
the arteries and veins, leading to a reduction of plaque build-up that can lead
to a rise in blood pressure."
B12, folic acid and B2
"High levels of homocysteine, a byproduct of regular protein metabolism
produced daily by everyone, is becoming widely recognised as an indicator for
potential stroke and CVD issues," advises Karen.
"The good news is by increasing your intake of B12 ,B2 and folic
acid you can affect your homocysteine levels and reduce the risk of cholesterol
oxidisation (cholesterol is most dangerous when it is oxidised ) and subsequent
plaque formation. Almonds, avocado, eggs, barley, wholegrains, broccoli,
herring, salmon, sardines, beans, yeast, soy beans, green leafy vegetables, sprouts,
endive and lentils.
Fresh fruit and vegetables
We already know fresh fruit and veg is good for us, but when it comes
to stroke prevention, Yvonne reveals it has a crucial role. "Vegetables
are a good source of potassium which is the natural antagonist of sodium; it
will help reduce blood pressure."
Both are packed with antioxidants which support the body's healing
process. When it doubt, go for fruit and vegetables with the darkest colours.
Alice adds: "Super foods such as goji berries, hempseed and acai can also
protect against plaque build-up in arteries and should be consumed with
regularity."
Oats
These play a key role in lowering cholesterol. "Beta glucans,
present in oats, can help to lower cholesterol levels," says Karen,
"as they bind to dietary fats and carry them out of the body before they
can be digested and absorbed."
Garlic
"Fresh garlic contains several compounds, the most important of
which is allicin," says Yvonne. "This has been shown to protect
against high blood pressure, infections, indigestion amongst other conditions.
Several studies have shown that it can reduce harmful cholesterol by about 12
per cent, and inhibits new growth of plaque in the arteries that can lead to
heart attack or stroke. Garlic may also inhibit the growth of cancer cells and
strengthen the immune system."
Do's And Don'ts Checklist
- DO take part in physical activity (30mins 5 days per week)
- DO eat foods rich in folate, such as beans and pulses, green leafy veg and eggs, magnesium and potassium
- DO build relaxation time into each day to reduce stress as cortisol release induces vasoconstriction (arteries contracting). Just 20 minutes per day could make a difference
- DO keep to a healthy weight especially around the middle as visceral fat can release substances that disrupt hormone regulation and may raise blood pressure
- DON'T continue to smoke
- DON'T drink too much (no more than 2 drinks per day)
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