What to Eat for Stroke Prevention
Aug 26, 2023
What to Eat for Stroke Prevention
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Content
0 -> "What to Eat to Prevent a Stroke"
10.6 -> Strokes are one of the leading causes
of death and disability in the world,
14.929 -> the most common cause of seizures
in the elderly, and the second most
18.39 -> common cause of dementia, and a
frequent cause of major depression.
22.46 -> In short, stroke is a burdensome,
but preventable brain disorder.
28.6 -> According to the Global Burden of Disease
Study, the largest study of risk factors
32.07 -> for human disease in history—funded by
the Bill and Melinda Gates Foundation—
35.739 -> more than 90% of the stroke burden is
attributable to modifiable risk factors,
41.41 -> though some are easier to modify
than others. For example, about 10%
46.21 -> of all healthy years of life lost due
to stroke may be due to ambient
50.55 -> air pollution. So yeah,
I mean technically
53.26 -> that's a modifiable risk factor.
54.69 -> You could just move out of the city
to some place with cleaner air,
58.25 -> but perhaps easier to just quit
smoking, which accounts for 18%
62.11 -> of the stroke death and disability,
about as much as diets high in sodium.
68.9 -> Diets high in salt are as bad as smoking
when it comes to stroke burden,
73.89 -> but not as bad as inadequate
fruit and vegetable consumption.
79.189 -> Yes, there's also other things
like sedentary lifestyles,
83.81 -> which is not as bad as not
eating enough whole grains,
87.11 -> but of the 89% of the stroke death
and disability that's attributable
91.71 -> to modifiable risk factors,
fully half appears to be due
95.929 -> to just not eating enough
fruits and veggies.
99.979 -> Fruit and vegetable consumption
is associated with lower risk
104.929 -> of about a dozen different diseases,
and stroke is way up there.
109.799 -> There appears to be a linear
dose-response relationship,
113.219 -> a straight-line relationship between
more fruits and vegetables
116.789 -> and lower stroke risk, suggesting
that the risk of stroke decreases
121.869 -> by 32% for every 200-gram increase in
fruits—that's just like one apple a day—
128.289 -> and 11% lower risk for each
equivalent amount of vegetables.
132.67 -> Particularly potent: citrus
fruits, apples and pears,
135.92 -> and dark green leafy vegetables,
one of which you can drink:
140.05 -> the green leaves of green tea.
143.439 -> Drinking three cups of green tea a day is
associated with an 18% lower stroke risk.
149.01 -> But association doesn't necessarily
mean causation. Have there ever been
153.16 -> any vegetables put to the test
in randomized controlled trials?
158.48 -> Yes. Garlic is so potent you can stuff
garlic powder into a capsule or compress
163.939 -> it into a tablet, so you can put it
head to head against a sugar pill.
168.02 -> And garlic beat out placebo for the
prevention of CIMT progression,
172.469 -> meaning the thickening of the
major artery walls to the neck
176.159 -> going up to the brain, a
key predictor of stroke risk—
180.87 -> continuing to worsen in the placebo
group, but not the garlic group
185.28 -> that had been taking just a quarter
teaspoon of garlic powder a day.
189.069 -> That would cost about a penny a day
and just make your food yummier anyway.
194.739 -> OK, but has there ever been
an interventional trial that's
198.049 -> actually followed people out to prove
that a certain food reduced strokes?
204.23 -> Yes, nuts. The PREDIMED study
showed that an ounce a day of nuts,
209.66 -> which is what I recommend in my daily
dozen, cut stroke risk nearly in half.
214.56 -> But wait, PREDIMED? Wait a second,
wasn't that the study that was retracted?
221.7 -> The PREDIMED trial is one of the most
influential randomized trials ever, yet
226.34 -> in 2018 it was retracted only to be later
republished, after making the necessary
231.609 -> corrections due to irregularities
in their randomization procedures.
236.14 -> The original paper was withdrawn,
238.47 -> but in their re-analysis, they found
the same results. The same 46% fall
245.639 -> in stroke risk in the added nuts group,
dropping the 10-year risk of stroke
249.84 -> from about 6% down to 3%.
253.09 -> The good news is that stroke risk
can be reduced substantially
256.97 -> by an active lifestyle, cessation
of smoking and a healthy diet.
261.67 -> All we have to do now is
educate and convince people
263.88 -> on the benefits that can be expected
from a healthy lifestyle and nutrition.
Source: https://www.youtube.com/watch?v=G1E7Upc2lPQ
