There are some fats, however, that can’t be made in the body so have to be obtained from food. These are essential fatty acids (ETAs) found in oily fish like tuna, mackerel, herrings, salmon and sardines, and also in nuts, seeds and other plant-based food. Again, these fats not only reduce atherosclerosis, but are also linked to improved cholesterol levels in the body.
Saturated fats
Stroke is linked to atherosclerosis, which in turn is linked to a diet high in saturated fats and trans fats.Saturated fats are mainly found in red meat, hard cheese and foods like sausages and meat pies.
Trans fats are oils that have been hydrogenated – processed to turn liquid oils into semi-hard fats. They are found in processed foods like cakes, biscuits, pastries and snacks.
Both contribute to the development of atherosclerosis.
Salt
Too much salt (sodium) in your diet can lead to high blood pressure, the biggest single risk factor for stoke. The government recommends that we should consume no more than an average of six grams of salt a day. As a guide, one teaspoon contains five grams of salt.Sodium levels in the body are kept balanced by the mineral potassium, which is found in fresh fruit and vegetables. This is a good reason to increase your intake of these foods.
Healthy eating tips
- Vitamin C can be affected by heat and storage methods so eat fruit and vegetables from a variety of sources – for example, raw, cooked, frozen and tinned.
- Have a glass of orange or other fruit juice every day. Studies have shown that citrus fruits and their juice can provide protection against stroke.
- Eat up to two servings of oily fish each week. This includes tuna, mackerel, salmon and herring.
- Make fatty, sugary foods like biscuits, pastries, cakes and sweets only very occasional treat.
- Reduce your intake of foods high in saturated fat by limiting the amount of saturated fat and oil used in cooking, choosing lean cuts of meat, cutting off any visible fat and opting for low-fat dairy products.
- Replace red meat with lean meats like chicken and game that are lower in saturated fat. Grill, casserole or stir-fry rather than deep-fry your food.
- Cut down on salt by not adding it when cooking and not using it at mealtimes.
- There is also hidden salt and salt compounds (look for the name sodium on labels) in processed foods and snacks. Read the labels and limit your consumption of salty processed foods.
- Being overweight can increase the risk of stroke. A diet high in fruit and vegetables and low fat and salt (as outlined above) can help to control your weight.
- Choose lower fat salad dressings.
(published with permission in writing from:http://www.stroke.org.uk)
