Reduce Your Risk of Stroke without Breaking a Sweat

2013-03-29 09:51
reduce risk of stroke

You can reduce your risk of stroke in a number of ways, and a new study about fiber reveals one of them. Details on the study from the University of Leeds, as well as other ways to help prevent a stroke without breaking a sweat, are provided here.

Do you know easy ways to reduce risk of stroke?

Let’s face it: when given a choice, most people like to do things the easy way rather than take a difficult route. So when it comes to ways to reduce your risk of stroke, you probably don’t want to hear that exercise (which probably involves sweating) is one of the recommended steps.

That’s why here the discussion is about other ways to reduce the risk of stroke, beginning with the results of a new meta-analysis of 8 studies conducted by researchers at the University of Leeds. They report that including more fiber in your diet, such as fresh fruits, vegetables, legumes, and whole grains, may modestly reduce the risk of stroke.

By adding just 7 more grams of fiber to your diet, you might appreciate a 7 percent lower risk of stroke, and that includes both hemorrhagic and ischemic stroke, which are the two main types of this brain event. To get that amount of fiber, you could eat 1 cup of raspberries, 1 cup of bran flakes, or 6 cups of air-popped pop corn (but skip the butter).

However, like most Americans, you are likely not getting all the dietary fiber you should: 21 to 25 grams for women and 30 to 38 grams for men. On average, women consume just 13 grams and men, just 17 grams.

According to one of the study’s authors, Diane Threapleton, MSc, of the University of Leeds, the finding “supports current guidelines to increase fiber consumption,” although the researchers did not identify the types or sources of fiber that would be most protective against stroke.

It should be noted, however, that foods typically contain both types of fiber—soluble (dissolves in water, increases the feeling of fullness and helps with weight loss) and nonsoluble (doesn’t dissolve in water, has laxative effect). Dietary fiber also helps with regularity and may help prevent colorectal and stomach cancers.

So in addition to adding more fiber to your diet, what else can you do to reduce your risk of stroke?

Tips on how to reduce risk of stroke