High Fiber Diet Protects You From Stroke
If you eat more fiber you will probably have a lower risk of first time stroke, researchers from the University of Leeds’ School of Food Science & Nutrition in Leeds, United Kingdom, reported in the journal Stroke.
Dietary fiber comes from plants, the part that our body does not absorb when digesting food. Fiber can be insoluble or soluble (dissolves in water). No fiber can be digested. However, soluble fiber as it goes through the digestive tract, changes its form when it is fermented by bacteria. Soluble fiber absorbs water and becomes gelatinous as it does so. However, the form of insoluble fiber remains unchanged as it goes through the gut.
According to prior studies, dietary fiber can help reduce some of the risk factors associated withstroke, including hypertension and high blood levels of LDL (low-density lipoprotein), also known as “bad cholesterol“.
In this latest study, the team found that for every seven-grams more fiber we consume daily, our risk of first time stroke goes down 7%. Seven grams of pasta may be found in one serving of whole wheat pasta plus two servings of vegetables or fruit.
Co-author, Diane Threapleton, M.Sc., and Ph.D. candidate, said:
“Greater intake of fiber-rich foods – such as whole-grains, fruits, vegetables and nuts – are important for everyone, and especially for those with stroke risk factors like being overweight, smoking and having high blood pressure.”
The researchers gathered and analyzed data from eight studies published between 1990 and 2012. Four of the studies focused on ischemic stroke, which occurs when a blood clot blocks the flow of oxygen-rich blood to the brain. Three focused on hemorrhagic stroke, when a blood vessel leaks blood into the brain or on its surface.
The authors combined the findings from the eight studies and factored in variables that may influence stroke risk, such as smoking and age.
The American Heart Association and UK health authorities recommend that adults consume 25+ grams of dietary fiber each day. Americans eat much less than this. The average British adult only consumes 14 grams of fiber per day.
In order to get your twenty-five plus grams, you need to consume 6 to 8 servings of grains and 8 to 10 servings of vegetables and fruits daily.
“Most people do not get the recommended level of fiber, and increasing fiber may contribute to lower risk for strokes. We must educate consumers on the continued importance of increasing fiber intake and help them learn how to increase fiber in their diet.”
You can read more of this article at: http://www.medicalnewstoday.com/articles/258385.php
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