F08 Healthy eating and stroke.doc

7/27/2019 F08 Healthy eating and stroke.doc

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Healthy eating and stroke

Did you know that the food you eat can affect your chancesof having a stroke? Certain foods can help protect youagainst stroke, but having too much fat and salt in your dietcan increase your risk. This factsheet explains how and whywhat you eat affects your risk of stroke and suggests somesimple ways you can make your diet healthier.

You may be aware that a healthy diet can help reduce yourrisk of heart disease, diabetes and cancer. ut you mightnot realise that healthy eating also lowers your chancesof having a stroke or transient ischaemic attack!T"#$.%any strokes can be prevented and healthy eating is oneimportant way to reduce your risk. To do this, the best dietis&

high in fruit and vegetables,

high in wholegrains and fibre,

low in salt and saturated fat,

high in foods rich in potassium,

and including oily fish.

"f your doctor advises that you have an increased risk ofstroke, or you have already had a stroke or T"#, they maygive you medications to control your risk. Yet, as well asmedical treatment, eating more healthily is important.'ven making small, gradual improvements to your eatinghabits over time can offer big benefits.

(troke #ssociation #pril )*+)(troke elpline *-*- -* -- +** website www.stroke.org.uk

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http://www.stroke.org.uk/http://www.stroke.org.uk/http://www.stroke.org.uk/


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#s everyone is different, your doctor might be able to refer

you to a dietitianfor advice on how to improve your eatinghabits while continuing to enoy food. /e0ve put together afew suggestions in this factsheet for ways you can changeyour diet and why.

Healthy eating tips to reduce your risk of stroke:

1ruit and vegetables should make up a third of your daily

diet. 'at at least five portions a day and choose a variety ofcolours.

(tarchy foods 2 based on wholegrains, these should make

up another third of your daily diet.

1at 2 only eat this in small amounts. Cut down on full3fat

milk, cream and cheese, fatty meat, processed meats and

take3aways, to avoid the 4bad fats0 in food.

(alt 2 limit to a teaspoon a day !or 5g$. This includes

hidden salt in ready3made and processed foods.

6rotein 2 eat more oily fish, plus beans, peas and pulses.

'at more nuts and seeds and their oils too.

Why eat more fruit and vegetables?

'ating high amounts of fruit and vegetables can reduceyour risk of stroke by up to 30 per cent. 'ating five ormore portions a day is likely to reduce your risk of stroke


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significantly. 'very extra portion may reduce the risk byaround another five percent and the more you eat, the lower

your risk.

What is a portion of fruit or vegetables?

7ne portion weighs 8*g.

1or fruit, that could be an apple or two plums, a handful of

berries, three heaped tablespoons of fruit salad, or one

heaped tablespoon of dried fruit.

# glass of fruit uice !+9*ml$ counts as a maximum of one

daily portion, as it is low in fibre and may affect blood sugarlevels.

1or any vegetable, one portion is three heaped

tablespoons whether raw, cooked or tinned.

# dessert bowl of salad also counts as one portion.

How do fruit and vegetables help?

itamins and minerals

'ating a variety of different fruits and vegetables dailymeans you benefit from a range of vitamins, minerals and

other nutrients. These include antioxidants such as vitamins#, C and ' and beta3carotene. #mong many benefits,antioxidants help prevent damage to your arteries that canlead to stroke.


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!otassium"rich foods:etting a good amount of the mineral potassium may reduceyour risk of stroke. /hile salt increases blood pressure,potassium lessens this effect and may help prevent or delaythe onset of high blood pressure. ;ncontrolled high bloodpressure is the most common cause of stroke. 'ating morefruit and vegetables is the best way to increase potassium inyour diet. owever, potassium supplements should only be

taken on medical advice as they can be harmful, especiallyfor older people.

#ips for eating five a day

Choose canned fruit in uice, rather than syrup, and canned

vegetables in water without sugar or salt.

(nack on fruit in place of sugary foods and sweeteneddrinks.

roccoli, cauliflower, cabbage, russels sprouts and other

types of so3called 4cross3shaped0 vegetables may beparticularly protective against stroke due to high levels ofantioxidants.

Citrus fruits and their uices may be particularly protectiveagainst stroke for the same reason.

# glass of unsweetened fruit uice !+9*ml$ counts as a

maximum of one portion a day.



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Choose bananas, tomatoes and avocados for more

potassium.

Choose a colourful variety of fruits and vegetables. This

way you will eat a range of vitamins and minerals.

$ibre

1ruit and vegetables are an important source of fibre. 1ibrehelps maintain a healthy digestive system. 1ruit andvegetables contain a type of fibre called 4soluble fibre0 thatcan help lower cholesterol and so reduce stroke risk. #pples,citrus fruits and strawberries are good sources. igh fibrefoods may also help to control body weight, as they arebulky, digest slowly and so help you feel fuller for longer.

(ome medicationscan be affected by the foods we eat. "fyou take statin drugs!which lower cholesterol$ then youshould avoid grapefruit uice. "f you take warfarin!a blood

thinning medication$ then you should avoid grapefruit andcranberry uice.

Why eat more wholegrains?

(tarchy foods, like rice, cereals, potatoes and bread, shouldmake up about a third of your diet. owever, wholegrainvarieties generally contain more vitamins and minerals than,

for example, refined white flour products or white rice.Wholegrains play an important role in preventing stroke.

itamins and minerals

/holegrains are a better source of 3vitamins, like 5, +)and folate !also called = or folic acid$. >ow levels of 3(troke #ssociation #pril )*+)(troke elpline *-*- -* -- +** website www.stroke.org.uk

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vitamins in the diet are linked to high levels of a chemical inthe body called homocysteine. igh homocysteine levels, in

turn, may lead to increased risk of cardiovascular diseaseand stroke.

#ips for eating more wholegrains

Cut down on white bread, white rice and sugary cereals,

and eat fewer white flour products like biscuits, cakes,pastries and plain pasta.

:radually eat more wholegrain breads, wholegrain

breakfast cereals, wholemeal pasta and brown rice.

7ats can help lower cholesterol and so reduce stroke risk.

7at bran, oatmeal and barley all help too.

%illet and uinoa are other, gluten3free wholegrain

alternatives.

1ortified breakfast cereals can be a source of essential 3

@itamins !folate, 5 and +)$, but folate may be harmful insupplement form.

$ibre

/holegrains are another maor source of fibre, or

AroughageB, and better than refined grains and white flour.(ome wholegrains, such as oats, contain soluble fibre 2 thiscan help lower cholesterol and reduce your stroke risk. Drinkthe recommended minimum of six to eight glasses of water,or other fluids, each day to aid digestion of wholegrains.


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You should also be sure to drink more water in hot weatheror when exercising, to avoid dehydration.

What proteins can help?

Your body needs small amounts of protein every day frommeat, fish or vegetarian alternatives. (elect lower fatoptions wherever possible. 'ating any fishat least once amonth reduces your risk of the main type of stroke !strokecaused by a blockage in the blood supply to your brain$. You

should eat one to two servings per week including one of oilyfish. Due to low levels of pollutants in fish, you should eat nomore than four portions a week, and no more than two if youare pregnant, breastfeeding or plan to become pregnant infuture.

Try eating beans and pulsesin place of some meat, asthese are high in protein. They also contain a type of fibre

called 4soluble fibrethat can help lower cholesterol, as dosoya products like soya milk and tofu. eans and pulses arehigh in vitamins and minerals, and three heaped tablespoonscan count as one daily portion of fruit and vegetables.

Why eat less fatty food?

"f you are overweightthen this can lead to a number ofthings which increase your chances of having a stroke,including high blood pressure, diabetes and high cholesterol.'ven if you are not overweight for your height, changing thetypes of fat you eat may still help reduce your risk of stroke.



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% healthier body weight can reduce your risk of

stroke&

"t0s thought that you have a higher risk if your body is an4apple0 shape !with excess fat around your waist$, rather thanif it0s a 4pear0 shape !with excess fat lower down around yourhips$. (eeking help to improve your eating and reduce yourweight can help reduce the risks.

#he fat you eat can reduce your risk&

There are different types of fat in food. 4ad fats0 can do

more damage than others to your blood vessels andincrease your risk 3 especially if you are already overweight.ut there are also 4good fats0 in food which can help reducethis damage and limit risk.

What are the good fats in food?

'nsaturated fats are better for our health. They are

mainly found in fish and in plant3based foods, like nuts andseeds or the oils that come from them. You may see nameslike 4polyunsaturated0, 4mono3unsaturated0 and 47mega fattyacids0 3 these are different types.

(mega 3is a type of fatty acid. "t is found in seeds, but

the best source is believed to be oily fish such as salmon ormackerel. "t0s particularly important in reducing stroke risk

as it can prevent blood clots, lower cholesterol and lowerblood pressure.

What are the bad fats in food?


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)aturated fats& These are mainly found in meat and dairy

products, including fatty red meats, meat products !like

sausages and meat pies$, full3fat butter, cream and cheese,or processed foods that contain these. 6alm oil, coconut oil,coconut cream and ghee are also high in saturated fat.

#rans fats& These fats are made from liuid oils that are

partially processed !or 4hydrogenated0$ to turn them intosemi3hard fats. You can find them in processed foods likemargarine, cakes, biscuits and pastries.

/e all need some saturated fat in our diet. ut too muchsaturated or trans fats can contribute to the 4furring of yourarteries, increasing your risk of stroke. "t0s the cholesterolin these foods that is bad for you.

Too many 4bad fats0 in your diet can lead to a build3up offatty deposits, or patches called 4atheroma0, inside your

arteries. This causes them to become more 4furred up0 overtime. The patches make your arteries narrower so that lessblood flows through them !this is called 4atherosclerosis0$. #syour artery walls are damaged, blood clots may form. Thisincreases the chance of blockages !and strokes$ occurring.*eplacing bad fats with good fats in your diet canhelp reduce this damage.

What is cholesterol?

Cholesterol is a type of fat. "t is made in your liver from thefood you eat. "t helps your body to digest food, makehormones and build cell walls. "t0s carried in your blood,along with another important type of fat called triglycerides.


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Triglycerides are made in your liver and intestines and yourbody uses them for energy. "f your body doesn0t need to use

this fat, it0s stored as fatty tissue.

Your blood carries these fats !or 4lipids0$ around your body inparticles called lipoproteins. There are several different typesof lipoproteins. (ome move cholesterol around your body,some deliver triglycerides to your fat cells for storage whileothers remove excess cholesterol from your body and bringit back to your liver for disposal. This last type is called 4high

density lipoprotein !D>$0 or 4good cholesterol.

Your liver can produce all the cholesterol your body needs.owever, saturated fats and trans fats all contain additionalcholesterol and triglycerides. This can cause too manylipoproteins in your blood, leading to the so3called 4badcholesterolthat can damage your arteries !called lowdensity lipoprotein or >D>$. aving low levels of good

cholesterol has been proven to be linked to a higher risk ofstroke, especially if your triglyceride levels are high and youhave other stroke risk factors too. igh triglyceride levels canbe harmful for health in other ways as well.

What causes high cholesterol?

1or many people, high total cholesterol levels are a result ofeating too much food high in saturated fat. egularlydrinking too much alcohol, being overweight or notexercising enough can also contribute. owever, badcholesterol increases slightly with age. # family history ofearly stroke may also affect your risk of developing highcholesterol yourself.


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igh cholesterol can also run in families. $amilial

hypercholesterolemia +$H, is a genetic condition thatcauses bad cholesterol to build up in your bloodstream.6eople of (outh #sian background in the ;E are more likelyto have a higher risk of stroke than the rest of the population.This is partly because they are genetically more at risk ofhigher cholesterol levels.

How is cholesterol measured?

Cholesterol levels are measured with a blood test. "f yourdoctor reuires a full lipid profile test, you should not eat for+)3+< hours before the test. This looks at your total levels ofcholesterol, lipoprotein and triglycerides.

"n the ;E, it is recommended that your total cholesterollevels should be below -mmol./and your >D> level below

-.*mmolF>. That0s a measure of the amount of cholesterolper litre of blood.

#ips for lowering your cholesterol

Cut down on the foods high in saturated fat, such as&

3 full3fat dairy 3 milk, cheese, cream, yoghurt and butter3 fatty meat, meat products and lard

3 pastries, biscuits and cakes3 foods high in coconut oil, palm oil or ghee.

'at more foods high in fibre that help lower cholesterol 3

oats, beans, peas, pulses, nuts, fruit and vegetables.


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'at oily fish, as it helps lower cholesterol. 1or example&

salmon, mackerel, sardines, trout, pilchards or fresh tuna.

'at five portions of fruit and vegetables a day.

;se olive oil for salad dressing, but cook other foods with

rapeseed oil !it0s healthier at higher temperatures$.

Cholesterol from eggs, liver and kidneys and some

seafoods has little effect on your cholesterol levels.

:et regular exercise 2 this helps improve the balance of

fats in your blood.

Drink sensibly and give up smoking. ((ee factsheetsF13,

Alcohol andstroke and F19, Smoking and stroke).

our cholesterol levels should be measured every fiveyears. "t is more important to get cholesterol checked if youare over


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many aspects of your health, including other risk factors,when choosing which type of medication is best for you.

>ipid3lowering drugs !called statins$ help prevent fattydeposits forming on the walls of your arteries and may alsohelp reduce those that are already there. They would usuallybe taken while also eating a low3fat diet and, if necessary,losing weight, giving up smoking or reducing the amount ofalcohol you drink. You may also need advice from a dietitianand you can ask your :6 to refer you.

6eople with diabeteshave an increased risk of high bloodpressure and diseased arteries and are often prescribedmedication at an earlier stage for lowering cholesterol andreducing their blood pressure. 6eople who are obese mayalso be prescribed medication sooner if they have developedother risk factors for stroke and cardiovascular disease.

#ips on controlling your weight

'at balanced mealsG high in vegetables, salad, wholegrain

starches and fruits, but low in salt, fat and sugar.

'at at least 9 portions a day of fruit and vegetables.

%ake sweet fatty foods and takeaways occasional treats

and think about healthier snacks instead.

Choose low fat options for milk, cheese, yoghurt, spreads

and salad dressings.


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Choose lean cuts of meat and trim off visible fat. eplace

some red meat with leaner varieties like chicken and turkey,and remove the skin, or buy skinless.

/hen food labelling implies low3fat, look at the nutrition

information panel per +**g to check.

(team, grill, bake, poach or simmer, rather than frying your

food.

Try only to eat as much as you need. "f you eat more

calories than your body needs, then the extra energy isstored 3 usually as fat.

;se smaller plates and bowls to help control portion siHes.

Try to build exercise into every day. This can help burn off

calories or maintain healthy a body weight.

Drink sensibly and keep within recommended alcohol

limits.

(peak with your :6, practice nurse or dietitian before

starting any new diet.

Why eat less salt?

'ating a lot of salt has been linked to causing high bloodpressure. (alt contains sodium. (odium helps to keep yourbody fluids at the right level. ut if you have too much salt,the volume of fluids in your body increases and this pushesyour blood pressure up.


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igh blood pressure, or hypertension, is the single biggest

risk factor for stroke. "t contributes to hardening of thewalls of your arteries, increasing the risk of blood clotsforming. This can cause stroke. igh blood pressure alsoputs a strain on your blood vessel walls, increasing your riskof a blood vessel bursting and bleeding into the brain 2another cause of stroke. Cutting down on salt in your dietlowers blood pressure and may reduce your risk of stroke.!7ur factsheet F6,High blood pressure and stroke, provides

more information about this and available treatments$.

How much salt do need?

#s a nation, we eat far too much salt. 7n average, we eat=.9g of salt !-.g sodium$ a day. /e should eat no morethan 5g of salt !).9g sodium$ a day.

(mall children and babies need even less salt in their diet.abies should have less than +g of salt a day.

Where is the 4hidden5 salt in our diet?

%ost of the salt we consume comes from processed orready"made foods. "n fact, 9 per cent of the salt we eat isalready in the food we buy. %any everyday foods have highsalt content.

# uick and easy way to keep track of the amount of salt youare eating each day is by reading the salt !and sodium$content on the nutritional labels on foods&


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# high amount of salt is more than +.9g per +**g !*.5g

sodium$.

# low amount of salt is *.-g per +**g !or *.+g sodium$.

"f you can only see a figure for sodium, multiply it by ).9 toget the total salt.

/hen comparing two similar products, try to go for the onewith the lowest salt content. 'ven a small variation can make

a big difference for something you eat a lot. eing moreselective about the products you buy can help to reduce yourintake of hidden salt.

#ips on reducing the amount of salt you eat

emember the maximum daily intake recommended for

adults is ust one teaspoon of salt. This is roughly 5g !or ).9g

of sodium$.

Take salt off the dinner table.

Don0t add salt when cooking 2 instead flavour meals with

garlic, chilli, herbs or spices, lemon or lime uice.

%ake you own sauces, pickles or chutney to control how

much salt goes in.

eware of added salt in foods like&

3 bread and breakfast cereals3 crisps and other salty snacks


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3 cheese, butter and margarine3 meat like bacon and meat products like sausages and meat

pies3 ready made meals and soups3 smoked fish and baked beans3 ketchups and sauces in ars.

'seful organisations

#ll organisations are ;E wide unless otherwise stated.

)troke %ssociation)troke Helpline:*-*- -*-- +**Website:www.stroke.org.uk6mail:infoIstroke.org.ukContact us for information about stroke, emotional support

and details of local services and support groups.

www&nhs&uk.livewell.-adayJ( Choices 49 #Day0 website advises about the benefits ofeating at least 9 portions of fruit and vegetables daily.

www&nhs&uk.7hange8/ife.J( Choices 4Change < >ife0 website supports adults and

their young children to eat well and get active.

9ritish ietetic %ssociationTel& *+)+ )** 8*8*/ebsite& www.bda.uk.com


+
http://www.stroke.org.uk/mailto:[email protected]://www.nhs.uk/livewell/5adayhttp://www.nhs.uk/Change4Life/http://www.bda.uk.com/http://www.stroke.org.uk/http://www.stroke.org.uk/http://www.stroke.org.uk/mailto:[email protected]://www.nhs.uk/livewell/5adayhttp://www.nhs.uk/Change4Life/http://www.bda.uk.com/http://www.stroke.org.uk/


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6rovides food factsheets on various aspects of diet andnutrition.

$reelance ietitians/ebsite& www.dietitiansunlimited.co.uk1ind a registered dietitian working in private practice on thiswebsite from The ritish Dietetic #ssociation.

9ritish ;utrition $oundation/ebsite& www.nutrition.org.uk

"nformation on nutrition and healthy eating, based onnutrition science.

7%)H +7onsensus %ction on )alt and Health,Tel& *)* 88) 9=


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nstitute for (ptimum ;utrition

/ebsite& www.ion.ac.ukCharity providing information and education on nutrition.

#he egetarian )ocietyTel& *+5+ =)9 )***/ebsite& www.vegsoc.orgecipes and information on vegetarian food and healthyeating.

Weightwise/ebsite& www.bdaweightwise.comints and tips to help you manage your weight on thiswebsite from the ritish Dietetic #ssociation.

Weight 7oncernTel& *)* 5= +89-

/ebsite& www.weightconcern.org.uk7ffers information and support programmes in tackling thecauses of excess weight.

Disclaimer& (troke #ssociation provides the details of otherorganisations for information only. "nclusion in this factsheetdoes not constitute a recommendation.


+=
http://www.ion.ac.uk/http://www.vegsoc.org/http://www.bdaweightwise.com/http://www.weightconcern.org.uk/http://www.stroke.org.uk/http://www.stroke.org.uk/http://www.ion.ac.uk/http://www.vegsoc.org/http://www.bdaweightwise.com/http://www.weightconcern.org.uk/http://www.stroke.org.uk/


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6roduced by the (troke #ssociation0s"nformation (ervice. 1or sources used,

visit stroke.org.uk

K (troke #ssociation1actsheet *8, version *), published Lune)*+*, updated #pril )*+) !next revision due%arch )*+-$.

(troke #ssociation is a Company >imited by :uarantee, registered in 'ngland and /ales !Jo 5+)

F08 Healthy eating and stroke.doc

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Transcript of F08 Healthy eating and stroke.doc