 |
 |
Smart Choices: Healthy diet, exercise can help avert stroke
E-mail this article | Print this page
The news that San Antonio's medical community, despite significant advances and growth in recent years, still lacks a stroke trauma center, rattled many readers.
I share that concern, but I had a different reaction: The widespread public concern made me wonder if people understand that good nutrition and diet can help prevent strokes and a possible emergency trip to an out-of-town medical facility.
Do you or a loved one have hypertension (high blood pressure), diabetes, or cardiovascular disease? Old habits can be hard to break, but a few important changes might take you off the "at-risk" list.
In other words, the solution to your health problems will not be found in a new, state-of-the-art stroke trauma center that some day will be opened here. The solution is in your own hands right now.
Hypertension significantly increases the risk of having a stroke proportionate to the degree that blood pressure is greater than 140/90. A blood pressure even slightly elevated above the normal level 120/80 can be unhealthy.
If you don't know your average blood pressure reading, it is time to find out. If the numbers exceed recommended levels, you will need to resolve to make necessary lifestyle changes, such as moderation of salt and alcohol, weight loss if you are overweight, and becoming physically active.
Studies show that people with hypertension come in all ages, including teenagers, and they can lower their blood pressures simply by adhering to a reduced-salt or reduced-sodium diet.
Americans consume up to 4,200 milligrams of sodium daily. The recommended level of daily sodium intake is up to 2,400 milligrams, according to the National High Blood Pressure Education Program.
Most people should limit their daily sodium consumption to 1,500 milligrams or less, according to the Institute of Medicine.
It's good to know that a single teaspoon of salt is equivalent to 2,400 milligrams of sodium, but, there is much more to sodium control than leaving the saltshaker untouched at mealtime.
There are many foods and condiments that contribute to people exceeding their recommended allowance. Find out where the sodium in your diet is coming from by reading food labels. A few common examples of high-sodium foods: soy sauce, ketchup, spaghetti sauce, canned foods, deli meats, and almost all snack foods.
|
Choose food and drinks that have 300 milligrams or less of sodium per serving.
A proven method for reducing blood pressure in just 14 days is the DASH (dietary approach to stop hypertension) diet. The greatest reductions in blood pressure are achieved by individuals who follow the DASH diet, which is high in fruits, vegetables, nuts, seeds and legumes, and includes low-fat dairy products and whole grains. The DASH diet limits daily sodium intake to 1,500 milligrams.
"There seems to be a synergy with these foods; they are more than the sum of their parts," said Lisa Leatham, a registered dietitian at a local military hospital in San Antonio. "When you supplement the nutrients individually they don't have the same effect."
Other benefits of the DASH diet are decreased risk of heart disease and control or prevention of diabetes through improved response to blood pressure medications, decreased LDL (bad) cholesterol and decreased insulin resistance with weight loss and exercise.
It's just as important to note the positive effects of dietary management for those who already have suffered a stroke.
In many cases, especially among the elderly, the stroke survivor will not be able to manage his or her diet independently. It's up to the caregivers and, really, everyone in the family, to educate themselves on the benefits of helping with post-stroke diet management.
"The most important thing after a stroke is rehabilitation and healing," said Leatham. "When trying to recover, sometimes overly restricting diets might not be the key (when) getting adequate calories and protein is more beneficial. Focus on what they can safely eat and what they are willing to eat."
Nutrition therapy for the stroke survivor calls for adequate daily servings of nutrient-rich foods in the required form. Simple steps make all the difference in helping the individual consume food.
Dietary modifications such as chopping or puréeing foods help a person chew and swallow their foods when fine motor skills have been impaired, making foods that people routinely enjoy a challenge for the stroke survivor.
The headlines have brought the subject of strokes to the public's attention. Use this current event to conduct a self-assessment of yourself and loved ones. Any small steps you take will be good news for you and your family.
By Siobhan Walsh
Source: San Antonio Express-News & KENS 5All rights reserved.