You can easily reduce your risk for stroke.
A stroke is not something you want to have, everybody can agree on that. That’s why this research, including 90,137 women between the ages of 50 and 75 years, is so interesting(Seth A, et al. 2014).
The participants were followed for an average of 11 years and the researchers investigated if dietary potassium would reduce the risk of stroke.
The average intake of potassium was 2611 mg per day, and the women who’s potassium intake was in the highest quartile had a lower risk of stroke, as well as all-cause mortality.
How can you easily increase your potassium intake?
You have probably heard that bananas have a lot of potassium, but they are also very sweet and will elevate your blood sugar quite high if you eat a lot of them.
Avocados on the other hand will not raise your blood sugar and has even more potassium. If you eat an avocado a day not only will you increase your potassium level, but you will probably also find that your skin gets softer.
Prevent strokes the easy way.
You don’t want to experience a stroke: you may not survive it, or it may leave you disabled. There are several things you can implement to help prevent strokes, but the research reviewed here investigated one very simple prevention technique.
The investigators used published research to assess stroke events and the association between vitamin B supplementation in 54,913 participants (Ji Y, et al. 2013). They found that B vitamin supplementation significantly reduced stroke events because it reduced homocysteine, which is a toxic amino acid. Interestingly, no significant benefit was found using vitamin B12 alone.
It can’t be much simpler, just take a good quality vitamin B-complex every day!
Be aware that not all vitamin B-complex formulas are equal. There is more than one form of the B vitamins, and some forms provide more benefits than others. Providing the metabolites of the B vitamins is also an additional way of ensuring that you receive all the benefits you can from your B vitamin formula.You can read more about this by clicking here.
Olive oil may offer protection for stroke
We have all heard that olive oil is supposed to be healthy fat. The study reviewed here confirms that, since it may even help prevent stroke.
The study investigated whether high olive oil consumption and high plasma oleic acid, a marker of olive oil intake, are associated with lower incidence of stroke in older people (Samieri C, et al. 2011). 7,625 participants were followed for an average of 5.25 years.
It was documented that the participants with high consumption of olive oil had a 41% reduced risk of stroke compared to those who never used olive oil. 1,245 participants had their oleic acid levels measured and those in the third tertile of plasma oleic acid had a 73% reduction of stroke risk when compared with those in the first tertile.
An easy way to increase your olive oil intake is by using olive oil and vinegar salad dressing and using it in cooking by, for example, stir frying vegetables.
Surprise health risk of diet soda.
Usually the research reviewed here is published in national or international medical journals. The research reviewed this time was however presented at a recent international stroke conference (Anwar Z, et al. 2011). The study was both interesting and surprising and for that reason you should know about it.
The researchers investigated the association between drinking soda, both diet soda and regular soda and the risk of strokes in 3, 298 participants. The average follow up was 9.3 years during which 559 vascular events occurred.
It was documented that the subjects who drank diet soda everyday had a 61% higher risk of ischemic or hemorrhagic stroke when compared to those who did not drink any soda.
If you want to drink something sparkly you are better off with carbonated water.
Zane Anwar, Chuanhui Dong, Tatjana Rundek, Joanna Guzman, Mitchell Elkind, Ralph Sacco, et al. “Race-Ethnic Disparities in Ideal Cardiovascular Health in the Northern Manhattan Study (NOMAS)” (Abstract # W MP17). Presented at the 2011 International Stroke Conference and Nursing Symposium, 9 Feb. 2011. Stroke. 2011 Mar;42(3):e111-350. Epub 2011 Feb 7.
Strokes linked to increased nonfasting triglycerides
Non-fasting triglycerides mean the fat that is transported by your blood throughout the day.
It has been common practice for many years to test the fasting level of triglycerides together with cholesterol. It is less common however to test the triglyceride levels during the day when we have been eating because the triglycerides in the blood will be affected by what we eat. For that reason it would be difficult to compare one test to another unless we ate exactly the same food and had the blood drawn at the same time of the day. That of course is not practical so it is done by fasting. That does not mean that the triglycerides we transport in the blood during the day after we eat is not important. A recently published study showed us how important it is. This study involved 13,956 individuals and investigated the risk of ischemic stroke and the connection to non-fasting triglyceride levels (Freiberg JJ, et al, 2008).
The interesting results showed that as the non-fasting triglycerides went up, so did the risk for stroke.
Why would triglyceride levels be high during the day? Fat and sugar might be the culprit. Both insulin resistance and fatty foods can raise blood triglycerides. If you were to measure the triglyceride levels after eating french fries and a sweet milk shake you would be surprised how high it would be.
What can you do to decrease the blood triglyceride levels during the day? Cut down on high glycemic index foods, sweets and bad fats like saturated and trans fats, and don’t forget to exercise.
Freiberg JJ, et al. Nonfasting triglycerides and risk of ischemic stroke in the general population. JAMA. 2008 Nov 12;300(18):2142-52.