Ask a Dietitian
"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
BC Hydro
Stroke Awareness Month
What is a Stroke?
When the blood supply to a part of the brain is cut off, the oxygen filled blood cannot reach the cells causing cell death. Cell death leads to brain damage, disability and/ or death.
There are several modifiable risk factors for stroke; obesity, diet, diabetes, smoking, high blood pressure and high blood cholesterol. Research has indicated that a healthy diet, quitting smoking and regular exercise can reduce your risk of stroke by 50%.
Diet Tips to help reduce your risk:
Eat more fruits and vegetables
Choose high fibre whole grains
Eat more fish, and polyunsaturated fats from liquid oils, nuts and seeds
Limit saturated fats from fatty meats and high fat dairy
Include low fat milk and yogurt and other sources of calcium
Drink Green tea
New Research Findings:
A recent study from Japan’s National Cerebral and Cardiovascular Centre found that daily consumption of green tea and coffee may help lower your risk of having a stroke.
-Daily consumption of 1 cup of coffee per day reduced the risk by 20%,
-2-3 cups of green tea reduced the risk by 14%
-4 cups of green tea by 20%.
In the Journal of the American Heart Association, Stroke March 2013, researchers found that for each 7g increase in dietary fibre there was a 7% reduction in risk in 1st time stroke. Canadians on average get 14g of fibre of the recommended 25g and 38g for women and men respectively.
In the May 2012 issue of the Journal of American Clinical Nutrition, researchers found that there was an increased risk of stroke in sugar beverage drinkers and a decreased risk with the consumption of coffee and milk.
The Bottom Line: In addition to regular activity and quitting smoking, consider increasing your fruit, vegetable, legume, nut, seed and whole grain intake for more fibre. Swap your sugar beverages for coffee, green tea or milk and reduce your stress.