Next to coronary disease, stroke is the second leading cause of death in Australia. Statistics from the Australian Stroke Foundation show that around 60,000 Australians will suffer new and recurrent strokes in 2010. This translates to 1 stroke every 10 minutes in Australia alone. With the increase in the ageing population of Australia, studies show that there will be an increase of Australians who will suffer a stroke unless something is done to prevent the incidence. If not, in ten years time a staggering 500,000 Australians would have suffered a stroke.
What is a Stroke?
A stroke happens when the regular blood flow to the brain is hindered or blocked by either the narrowing of blood vessels, or blood clots or when there is a form of bleeding in the brain. With no oxygen-rich blood flowing into the brain, the brain cells die within minutes of the blockage. This results in vision loss, mobility problems, communication difficulties, and more. For some patients, these consequences are permanent.
A change of lifestyle is also an important factor in preventing strokes. Aside from quitting smoking and excessive drinking of alcohol, you should see to it that you exercise and de-stress. A change in your diet is also a key factor in preventing strokes.
Nutrition to Prevent Strokes
For the last two decades or so, a lot of hype has been said about the importance of Omega-3 fatty acids in the prevention of heart attacks and strokes. The “hype” is well deserved as research has shown that Omega-3 fatty acids can help reduce the risk of strokes. According to the Mayo Clinic, two to three servings of fish and other food products rich in Omega-e fatty acids can lower the incidence of stroke.
Salmon, Tuna, Herring, Broccoli, Spinach, Kale. Food rich in Omega 3
Examples of fish rich in Omega-3 include salmon, herring, tuna, trout, mackerel, sardines, kipper, and whitebait. Plant-based foods that are sources of Omega-3 are walnuts, flax seeds, pumpkin seeds and dark green veggies like broccoli, spinach, kale and seaweed.
Foods rich in folic acid can also help prevent strokes. Folic acid can help lower blood pressure and increase cardiovascular health. This nutrient is found in leafy vegetables and foods like lentils, oranges, Brussel sprouts, and dried beans.
There are studies that show potassium-rich food can help abate the occurrence of stroke. These are fruits and vegetables that can be bought at local groceries. Such fruits are bananas, apricots, cantaloupe, oranges and other citrus fruits. Potatoes, asparagus, lima beans and cauliflower are vegetables very rich in potassium.
Beta Carotene rich
Food that is rich in alpha and beta-carotene and Lycopene are preventive foods for strokes, too. You can naturally increase alpha-carotene levels by eating more carrots, winter squash, tomatoes, and green beans. Beta-carotene levels can be increased by eating more carrots, strawberries, cantaloupe (rock melon), broccoli, squash and sweet potatoes. Lycopene is found in foods such as tomatoes, watermelon and pink grapefruit. Cooking tomatoes actually releases the Lycopene, making it more available for our bodies, so cooked tomatoes and pasta sauces are great options.
Strokes are largely preventable when people make lifestyle changes, including a healthy and balanced diet that include a wide variety of foods.
Links
- National Stroke Foundation
- American Stroke Association
- National Stroke Association – America
- American Dietetic
- Dietitians Association of Australia
Resources:
- http://www.mayoclinic.com/health/omega-3/hb00087
- http://www.healingdaily.com/conditions/stroke-prevention.htm
- http://www.strokefoundation.com.au/facts-figures-and-stats
- http://www.webmd.com/heart-disease/eating-a-heart-healthy-diet#tb1870
Tags: Alpha Carotene, Beta Carotene, cardio-vascular, folic acid, heart, Omega 3, potassium, stroke
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