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Yahoo
a day ago
- Health
- Yahoo
5 Foods to Buy Every Week to Help Reduce Your Stroke Risk, Recommended by Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDEating a Mediterranean-style diet focused on whole foods can reduce your risk of stroke. Experts share their top five favorite foods, including salmon, chickpeas and spinach, to keep your stroke risk low. Staying active, getting regular checkups and limiting alcohol can also brain is arguably your body's most important organ, serving as the command center for thought, memory, emotion and innumerable everyday functions. For obvious reasons, protecting it from the debilitating effects of stroke is critical. Fortunately, you can shore up your brain's vascular defenses with what you put in your shopping cart—and ultimately on your plate. 'Eating well plays a supportive role in reducing stroke risk and supporting recovery after a stroke,' says Vanessa King, M.S., RDN. 'A heart-healthy, Mediterranean-style eating plan rich in olive oil, whole grains, fruits, vegetables and legumes has been shown to cut stroke risk by 40% for high-risk individuals.' An additional study adds to this, finding that those with the highest-quality diets (as determined by the Alternative Healthy Eating Index) had a 40% lower risk of stroke compared to those with the lowest-quality diets, regardless of other lifestyle factors. Dietitians share five delicious foods that fall under this dietary umbrella, helping keep your stroke risk low. Seafood and stroke reduction go hand in hand. Research shows that eating fish lowers your risk of stroke. This is especially true if the fish is a source of omega-3 fatty acids, like salmon, tuna and mackerel. If you're looking to boost your seafood intake, salmon is a tasty, high-protein place to start. 'Three ounces of cooked salmon is a great source of vitamins B6 and B12, providing 23% of the Daily Value of B6 and over 100% of the Daily Value of B12,' says King. These B vitamins may lower total blood homocysteine concentrations—a key risk factor for stroke. King suggests enjoying the pink fish as a protein topper for salads like Salad Niçoise or making a simple baked version. For stroke prevention, there's no need to ditch your morning coffee, says Amy Brownstein, M.S., RDN. The reason for java's beneficial effects in the brain? 'Besides its caffeine content, coffee is a significant source of polyphenols like chlorogenic acid, which may contribute to lower blood pressure levels,' shares Brownstein. As part of your coffee routine, Brownstein recommends limiting sweeteners. Increasing evidence shows that added sugars can contribute to stroke risk. Check out these healthy coffee drinks for inspiration. You probably know spinach is packed with nutrients, but did you know those nutrients promote blood flow in your brain? 'A half-cup of cooked spinach is a great source of folate and a good source of magnesium,' says King. One study found that high dietary folate intake was linked to a 17% reduction in incidence of stroke. Another study revealed that those with higher magnesium intakes (18.5 milligrams or more per 100 calories a day) had a 40% reduced risk of stroke compared to those on the lower end of magnesium intake (12 mg per 100 calories a day). For reference, on a 2,000-calorie diet, this would equate to 370 mg a day on the higher end and 240 mg on the lower end. Go green with recipes that serve spinach hot or cold. 'It can be cooked in olive oil and topped with pumpkin seeds and raisins in a Spanish style,' suggests King. Or, for a warmer-weather preparation, a strawberry-balsamic spinach salad might hit the spot. Small-but-mighty chickpeas are another nutrient-dense choice packed with stroke-fighting vitamins. According to King, a cup of these versatile beans adds 10% of the Daily Value of homocysteine-lowering vitamin B6. And since they come conveniently precooked, it's easy to crack open a can to upgrade nutrition in your meals. 'They serve as a fiber-rich protein source for stews, salads, curries and snacks,' says King. It's time to put misconceptions about soy foods to rest. Choices like tofu, tempeh and edamame are all top-notch proteins for both your brain and your heart. 'Soy proteins lower blood pressure,' says Brownstein. 'They're naturally low in fat, and compounds like phytoestrogens and isoflavones positively influence blood pressure by potentially relaxing blood vessels.' You don't have to completely replace meat with soy to enjoy these benefits, either. Brownstein suggests starting with a meatless Monday—replace one meat-based meal with a soy-based food. (These beefless tacos are an easy place to start!) Choosing cardiovascular-friendly foods is, of course, only one piece of the stroke prevention puzzle. Reducing your risk involves multiple lifestyle factors. In your efforts to stay stroke-free, try incorporating the following: Get active: 'Participate in regular physical activity to help maintain a healthy weight and cholesterol and blood pressure levels,' Brownstein advises. The American Heart Association recommends 150 minutes of moderate-intensity aerobic exercise per week. Quit smoking. If you're a smoker, ditching this habit is one of the most effective ways to decrease your risk of stroke. . Alcohol is known for raising both blood pressure and cholesterol. Stick to the recommended intake of two alcoholic drinks or fewer per day for men and one drink or fewer for women. Get regular checkups. 'Routine blood work and medical evaluations help you stay on top of your health, enabling you to make lifestyle changes before complications arise,' says Brownstein. She recommends regular checks on blood sugar, cholesterol and blood pressure. Filling your grocery cart with stroke-prevention foods doesn't have to involve anything fancy. Plenty of everyday items can play a role in keeping a healthy blood flow in your brain. Try focusing on nutrient-dense whole foods that are lower in sodium and that provide vitamins and minerals like folic acid, vitamin B12, vitamin B6 and magnesium. Every bite adds up! 'Even small shifts in the kitchen can make a big impact on stroke prevention,' says King. Read the original article on EATINGWELL
CNET
04-06-2025
- Health
- CNET
The Mediterranean Diet Look-a-Like: Meet the Planetary Health Diet
By now, you have probably heard of the Mediterranean diet, and for good reason. It was named the best diet overall by US News and World Report for the eighth year in a row. The diet recommends meals filled with fruits and vegetables, whole grains, healthy fats and oils, seafood and lean poultry. If you have been interested in the Mediterranean diet, there's now another popular, similar diet to try. The planetary health diet also encourages plant-based eating, but it has a special emphasis on sustainability for the planet. Here's what a nutrition expert has to say about this diet and whether it's worth it for you and the environment. What is the planetary health diet? The planetary health diet was developed by the non-profit EAT-Lancet Commission in 2019. The organization is dedicated to a global sustainable food system that's healthy for humans and the planet. By 2050, it's estimated that the world population will be close to 10 billion. The EAT-Lancet Commission created and continually promotes the planetary health diet to ensure we will have enough food to feed all people and a healthy planet we can all live on. "The planetary health diet is considered a plant-based or plant-strong [diet], in alignment with the health and environmental benefits seen from vegetarian and vegan diets," said Vanessa King, spokesperson for the Academy of Nutrition and Dietetics. This means that the planetary diet consists of lots of fruit, non-starchy vegetables, nuts and legumes. It also includes whole grains, plant-sourced proteins and unsaturated plant oils. While it also allows for starchy vegetables, added sugars, dairy and animal-sourced meats, the approved amounts are smaller. A planetary health diet visual EAT-Lancet Commission "The diet aims to nourish a growing global population while reducing the environmental impact of food production," said Debbie Petitpain, MBA, RD, spokesperson for the Academy of Nutrition and Dietetics. The keeping and production of animal products, especially red meats, have a high carbon footprint on the planet. Peitipain continued: "[The planetary diet] supports lower greenhouse gas emissions, reduced land and water use and preservation of biodiversity." Meat lovers, don't worry. While the planetary health diet does limit animal-sourced meats, it doesn't completely eliminate them. The diet allows for about 98 grams of red meat, 203 grams of poultry and 196 grams of fish per week. Planetary health diet benefits for the body In addition to the positive impacts on the planet, those following the planetary health diet may also reap benefits for their overall health. "Like other plant-forward patterns (i.e., Mediterranean diet or DASH), the [planetary health] diet is associated with a reduced risk of chronic diseases such as heart disease, diabetes and certain cancers, due to its focus on whole, plant-based foods and healthy fats," Petitpain told CNET. Plant-based diets have also been linked to the following: How does the planetary health diet work? Here's an example of what a day on the planetary health diet looks like. EAT-Lancet Commission The planetary health diet is plant-forward but not necessarily vegetarian or vegan. It allows for moderate amounts of meat, fish and dairy products, but half your plate should be fruits, non-starchy vegetables, nuts and legumes. The diet also recommends a daily calorie intake of 2,500 to avoid overeating. According to EAT's website, "This amount will vary based on age, gender, activity levels and health profiles. Overconsumption is a waste of food with both health and environmental costs." According to the EAT-Lancet Commission, here's how to follow the planetary health diet: 125 grams of dry beans, lentils, peas and other nuts or legumes per day 98 grams of red meat per week 203 grams of poultry per week 196 grams of fish per week The guidelines also call for cooking at home whenever possible, sharing meals and choosing one serving size to avoid overconsumption, wasting less food, purchasing food directly from farmers and eating less processed foods. Diets always come with some complaints. "Some critics argue the diet's strict limits on animal products may not be culturally practical, affordable or nutritionally adequate for everyone," said Petitpain. "Others question the global applicability of its recommendations, citing differences in regional agriculture and nutrient needs. While health and environmental benefits are well-supported, implementation challenges remain." MealBefore heading to the grocery store for the week, let these sample meals spark some ideas. Breakfast Lemon blueberry baked oatmeal Avocado toast with whole-grain bread Lunch Minestrone soup with fresh seasonal vegetables Turkey burger, whole wheat bun with sweet potato fries Dinner Stuffed pita bread with curry-fried chickpeas and herb yogurt Salmon over salad with avocado dressing Snacks Hummus and veggies Banana, peanut butter and strawberries Check out more meal ideas and recipes at EAT's website. Is the planetary health diet right for you?If you have already been intrigued by the Mediterranean diet, then the planetary diet might be worth a try. Here's who should try this diet and who should avoid it. Petitpain said the planetary health diet "is suitable for everyone, although some groups may need larger portions of certain food groups or supplementation." For most, however, she states that the diet can help improve long-term health issues while also being kind to the planet. She continued, "It can benefit people at risk for chronic diseases due to its nutrient-dense, high-fiber and plant-forward approach. It is also appropriate for those interested in flexitarian or semi-vegetarian eating patterns." No diet is a one-size-fits-all solution. "Populations with higher nutrient needs, such as young children, pregnant or breastfeeding women, women with heavy menstrual cycles and individuals with certain medical conditions, may need personalized modifications," said Petitpain. "People with limited access to diverse plant foods or those at risk for deficiencies should approach the diet with guidance." King agrees and says, "Some analysis has shown [the planetary diet] could have dietary gaps in five key nutrients: vitamin B12, calcium, iron and zinc. Modifications may be needed to fill these dietary gaps." Careful and knowledgeable planning is vital to meeting all your nutrition requirements, so it's suggested to seek a registered dietitian or nutritionist. Petitpain also recommends "gradually increasing plant-based meals while reducing red meat and processed foods" and shooting for "balance rather than perfection." "Focus on variety to ensure adequate protein, iron, omega-3s and other nutrients, possibly with fortified foods or supplements as needed. Always consider personal health needs and consult with a registered dietitian for tailored guidance," she continued. Planetary health diet FAQs How much meat can you eat on the planetary diet? On the planetary health diet, half of your diet should be plant-based. However, you can eat about 98 grams of red meat and 203 grams of poultry per week. You can also eat 196 grams of fish. What are the guidelines for the planetary health diet? The guidelines for the planetary health diet include eating mostly plant-based foods. In addition to 125 grams of dry beans, lentils, peas and other nuts or legumes per day, 98 grams of red meat per week, 203 grams of poultry per week and 196 grams of fish per week, the diet also allows for whole grains and moderate amounts of dairy, added sugars, unsaturated plant oils and starchy vegetables. Who invented the planetary health diet? The planetary health diet was invented by the non-profit EAT-Lancet Commission. The organization aims to feed the projected population of 10 billion people by 2050 while also ensuring we have a happy and healthy planet to live on.
