2. Introduction: What is a Stroke?
A stroke occurs when blood flow to the brain is
interrupted by a blood clot or a burst blood vessel.
● 780,000 strokes occur in the United States every year.
● Strokes are the leading cause of disability and the third
leading cause of death in American adults
● Most victims are unaware of their common susceptibility
3. Are Strokes Preventable?
YES. These are common risk factors you can
avoid to help prevent strokes:
● Smoking
● Hypertension/High Blood Pressure
● Diabetes
● Hyperlipidemia/High Cholesterol
● Abdominal Obesity
● Heart Disease
4. Prevention is Key
● Know your blood pressure
● Stop smoking
● If you drink alcohol, do so in moderation
● Treat elevated cholesterol
● Control diabetes
● Exercise daily
● Eat a sensible diet
5. Q: What do these factors all have in
common?
A: Nutrition
6. Dairy
• Milk: Skim or 1%
• Cheese: low fat/low sodium versions
• Yogurt: Non-fat or Low-fat
• Cottage Cheese: Non-fat or Low-fat
• Ice Cream: Low-fat
7. Protein
• Beef or Pork: lean cuts
• Poultry: remove skin
• Fish: choose salmon/mackerel/fresh tuna
• Egg substitutes
• Dried beans and peas
Keep in mind:
● Cut of meat – the leaner the better
● Portion size – limit to 3 oz
● Preparation – bake/broil/roast/grill
9. Grains
● Cereal, bread, rice, pasta, oatmeal, tortillas, etc.
● White vs. Wheat
o The benefits of fiber
● Avoid baked goods
with hydrogenated oil
or saturated fat
13. Seasonings
Choose lower-sodium varieties
Better yet, use fresh herbs and spices instead
● Garlic, onion, pepper, chive
● Thyme, basil, parsley, cilantro, oregano
● Cayenne, chili powder, cinnamon, nutmeg
14. Quick Tips
● Don’t keep a salt shaker on your kitchen table
● Use measuring cups when adding sugar, oils,
butter, etc.
● Stay hydrated
● Keep healthy snacks individually portioned and in
sight
● Take 15 seconds to read all food labels
Editor's Notes
When the blood flow to the brain is decreased or completely cut off, the part of the brain that is no longer receiving that blood stops working and begins to shut down- this is the stroke occurring.
TYPE: fish and chicken > beef and pork
CUT:
PORTION SIZE: ideal = 3oz
PREPARATION: baked, roasted, broiled, grilled > fried
Quick Guide to % DV: Quick Guide to CHO:
5% or less is Low <10g Sugar
20% or more is High >3g Fiber
Saturated = solid at room temperature, Unsaturated = liquid at room temperature (better for you)
Not all fat is bad: for example, nuts and fish
When buying canned, look for “no sodium added”
Touch on importance of fiber