Issue 383:What to Eat to Prevent Stroke and Myocardial Infarction! A Lazy Person's Guide to Diet!

Cardiovascular Diseases: Prevention through Diet - A Nutritionist's Guide

Cardiovascular diseases are common conditions that include hypertension and coronary artery disease. Severe cases may lead to stroke or myocardial infarction. These diseases significantly impact health, with an increasing mortality rate, making prevention a crucial topic.

This guide, prepared by the Good Food Nutrition Team, will explore dietary strategies to help prevent stroke and myocardial infarction, providing key nutritional principles to reduce cardiovascular risks.

📎 Click the link to join our Line@ for free queries: https://lin.ee/vwHuMEz

Table of Contents

• What Are Common Cardiovascular Diseases?Type 1: Stroke
• Type 2: Myocardial Infarction
• What to Eat to Prevent Stroke and Cardiovascular Diseases?Principle 1: Eat more fruits, vegetables, whole grains, seafood, lean meat, legumes, and nuts.
• Principle 2: Limit processed meats, sugary foods, high-sodium items, and high-fat products.
• Principle 3: Avoid excessive alcohol consumption and smoking.
• Key Nutrients for Preventing Myocardial InfarctionNutrient 1: Vitamin E
• Nutrient 2: Folic Acid
• Nutrient 3: Dietary Fiber

Common Cardiovascular Diseases

Type 1: Stroke

A stroke occurs when a blockage or rupture in the brain's blood vessels interrupts blood flow, leading to oxygen deprivation, tissue damage, and loss of neurological function.

FAST Warning Signs for Stroke:

• Face: Facial asymmetry, drooping mouth.
• Arms: Weakness or numbness in one arm or leg.
• Speech: Slurred or impaired speech.
• Time: Time is critical! Record the time of symptoms and call 119 immediately.

Type 2: Myocardial Infarction

A heart attack, or myocardial infarction, occurs when excess LDL cholesterol ("bad cholesterol") oxidizes, adhering to blood vessel walls, causing inflammation and damage. Over time, plaque buildup narrows the arteries, leading to blockages.

Dietary Principles for Prevention

Principle 1: Emphasize Healthy Foods

• Fruits and Vegetables: Rich in folate, potassium, fiber, and flavonoids, these lower cardiovascular risks. Aim for five servings daily.
• Whole Grains: Choose unrefined grains like sweet potatoes, brown rice, and oats for better satiety and nutrient intake.
• Seafood: Fish rich in omega-3s helps reduce cardiovascular risks. Consume at least 15g of fish daily or two servings per week.
• Nuts and Legumes: High in unsaturated fats, vitamin E, and fiber, nuts and legumes can lower cardiovascular risks.
• Low-Fat Meats and Oils: Opt for lean cuts and plant-based oils like olive oil over saturated fats.

Principle 2: Minimize Risky Foods

• Processed Meats: Avoid smoked or cured products like sausages and bacon, which are high in sodium and harmful compounds.
• Sugary Foods and Drinks: Limit beverages and snacks high in added sugars to prevent obesity and related risks.
• High-Sodium Foods: Substitute salt with natural herbs and spices to manage blood pressure.

Principle 3: Lifestyle Choices

• Moderate alcohol: Limit intake to 1-2 drinks/day for men and one drink/day for women.
• Quit smoking: Tobacco is a high-risk factor for cardiovascular diseases.

Key Nutrients for Myocardial Infarction Prevention

1. Vitamin E: An antioxidant that reduces free radicals and prevents vascular damage. Boost intake through whole grains, nuts, and unrefined grains.
2. Folic Acid: Essential for breaking down homocysteine, a compound that increases cardiovascular risks. Include dark green vegetables and organ meats in your diet.
3. Dietary Fiber: Helps regulate cholesterol and blood sugar while supporting gut health. Consume 25-35g daily from vegetables, fruits, and whole grains.

Conclusion

In addition to these tips, maintain a balanced diet as per the MyPlate guidelines, exercise regularly, and achieve a healthy weight to further reduce cardiovascular risks. Small changes in diet and lifestyle can lead to a healthier heart and life.

Written by Nutritionist Lin Shih-Hang