Ideal Breakfast to Prevent Stroke
August 18, 2009 (last updated, February 2, 2012)
By Susan M. Callahan, Associate Editor and Featured Columnist
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What should you eat for breakfast to prevent stroke?
According to the American Heart Association, over 795,000
Americans suffer a stroke or mini-stroke (ischemic stroke) each
year. Another 11 million Americans suffer from so-called "silent
strokes" in which they experience few outward symptoms,
according to Dr. Megan Leary of the UCLA Medical Center.
Stroke and diet are closely linked. Are there foods you can eat
to prevent stroke? Are there foods you should avoid to prevent
strokes? Is there an ideal breakfast for stroke prevention?
Several important studies have uncovered the answer.
Researchers have discovered that diets high in certain minerals
and vitamins actually reduce your risk of a first stroke or, if you
have already suffered a stroke, greatly decrease your risk for
suffering a second stroke.
Potassium is the key. In 2002, a team of researchers from the
University of Hawaii and other universities conducted a
mega-study of 5,888 patients to review the possible connection
between diets high in potassium and risk of stroke. What they
found was that people who ate diets high in potassium--
meaning over 3500 mg a day-- were at the lowest risk for
stroke. Compared to the high-potassium dieters, those who
consumed the least amount of potassium faced a 1.5 to 2.5
greater risk of stroke.
In another study from the University of University of California
at San Diego, researchers studied a group of 859 men and
women and monitored their diets for potassium intake. After 12
years, there were 24 deaths from stroke. Men with the least
amount of potassium in their daily diets were 2.6 times more
likely to suffer stroke than men whose diets were richest in
potassium. Women with the least amount of potassium were
almost 5 times more likely to suffer stroke.
Unfortunately, most of us have diets which are woefully short
of the minimum potassium our bodies need. The average
American is estimated to eat foods with less than half the 3500
mg daily recommended by the Food and Drug Administration.
In addition to potassium, studies have also found that it's
important to include magnesium in your diet to prevent stroke.
Drawn from these research studies, we can recommend the
following ideal breakfast for keeping your risk of stroke to a
minimum:
1. Cantelopes. Start your breakfast with a quarter slice of
cantelope. Packed with 900 mg of potassium, it has about 20%
of the 3500 mg of the daily potassium intake that the Food and
Drug Administration recommends.
2. Banana Shake. A small banana has about 450 mg of
potassium. Blend a banana with a half a cup of skim milk and a
cup of low fat vanilla yogurt to give your diet a potassium
boost and to help control your weight.
3. Walnut Muffin. A small walnut whole grain muffin can boost
your total magnesium and potassium.
4. Avoid Fried Fish. A new 2010 study from Emory University
suggests that eating fried fish may account for the high rates of
stroke among Americans living in certain states. People who
live in the so-called "stroke belt" -- North Carolina, South
Carolina, Georgia, Alabama, Mississippi, Tennessee, Arkansas
and Louisiana -- are 30% more likely to eat fried fish than the
rest of the country and 40% more likely to suffer from stroke.
Related Links
Top 10 Tips to Prevent Stroke
Best Exercises to Lower Blood Sugar
Break Through Your Diet Plateau
How Many Calories Do I Burn
Quinoa-The New Superfood?
Break Through Your Diet Plateau
How Many Calories Do I Burn
Ideal Breakfast for Hypoglycemia
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