"Best Foods to Reduce Stroke Risk"
Stroke remains one of the most devastating
of all neurological diseases,
killing about 5 million people a year worldwide,
and is the leading cause
of permanent disability in the United States.
But, the good news is
that about 80% of stroke risk may be due to
basic lifestyle factors:
primarily, improving your diet,
stopping smoking,
and getting regular exercise.
The best way to stop smoking, evidently,
is to have a heart attack.
If you die, you automatically stop smoking—
unless you’re incinerated, I guess...
and if you live,
repeated strong advice from your doctor
may persuade up to two-thirds to quit:
“Never smoke again in any form as long as you live.”
Yes, it’s very addictive.
Yes, it’s very difficult.
It doesn’t matter; it has to be done.
If you are walking along the lakeshore
and one of your grandchildren is drowning,
it’s not a matter of willpower;
it just has to be done.
It’s like a healthy diet.
Some things just have to be done.
Getting up at night to feed a baby
can be difficult too,
but it’s not a matter of willpower;
some things in life just have to be done.
For stroke prevention,
that means a more plant-based diet,
like a traditional Mediterranean diet
centered around whole grains,
fruits, vegetables, lentils, beans, and nuts.
A vegetarian or vegan diet may also work,
but must be accompanied by a regular reliable source
of vitamin B12,
meaning B12-fortified foods or supplements.
Unfortunately, recommending taking B12 supplements
may meet opposition among vegetarians,
because misconceptions regarding this nutrient are prevalent.
Many individuals still hold on to the old myth
that deficiency of this vitamin is rare
and only occurs in a small proportion of vegans.
Future studies with vegetarians should focus
on identifying ways of convincing vegetarians
to routinely take vitamin B12 supplements
in order to prevent a deficiency.
The research is clear on that;
now, we just need research on how we can convince vegetarians
to actually take their B12 to prevent a deficiency.
What is it about plant-based diets?
Previously, I talked about the role of fiber,
potentially about a 1% drop in risk
for every 1 gram of fiber per day.
Or, maybe even a tad more:
a 12% drop associated with every extra 10 grams a day.
In fact, fiber from like whole grains
is associated with not only lower chance of dying
from heart attack and stroke,
but also cancer, and diabetes, and respiratory diseases,
and lower risk of dying even from infections, or other causes.
In other words, lower risk of dying
prematurely from all causes put together.
Why?
Perhaps because of the anti-inflammatory effects of fiber,
which can explain how it could help across the board,
or maybe they’re eating fewer pro-inflammatory foods.
Those who eat more whole plant foods, where fiber is found,
may be eating less processed and animal foods.
In fact, the study immediately preceding this one,
this meta-analysis of fiber was a meta-analysis on meat.
They looked at red meat and processed meat,
and found about a 10% increased risk for stroke
associated with each 3 1/2 ounce daily portion—
so, that’s about the size of a deck of playing cards,
or about 10% increased risk
for every half-deck of processed meat.
Perhaps it's because of the heme iron,
the blood and muscle iron in meat,
perhaps because of its pro-oxidative properties;
whereas, NO association was found
between non-heme iron and stroke,
the type of iron that predominates in plants.
Or perhaps, it's because of some of the toxic pollutants
like PCBs that can build up in animal fats.
We’ve known that like living next to
a toxic waste dump might increase stroke risk,
but only recently have we realized
that dietary exposure even at so-called safe levels
may increase stroke risk.
As much as 8 or 9 times the odds of stroke
for those with the highest levels
of these pollutants in their bloodstream.