If you enjoy the sweet taste of a juicy piece of fruit, you may be lowering your risk for stroke. According to a recent study, some types of fruit are linked with a lower stroke risk. Good news for fruit lovers!
Stroke Risk and Fruit Eating Habits
A recent study published in the journal Stroke showed a link between fruit consumption and the risk of stroke. This study followed more than 20,000 adult Dutch men and women for a decade. At the completion of the ten year study, they discovered that those who eat certain types of fruit were at a 52% lower risk of developing a stroke.
The fruits that were linked with a lower risk of stroke were white vegetables and fruits with a white, fleshy interior. Examples include pears, apples, cauliflower and bananas. These white fruits contain a variety of vitamins, minerals and antioxidants that may contribute to the lower risk of stroke in a variety of ways. In this study, other fruits didn’t have the same stroke protective benefits of white fruits, although all fruits and vegetables have health benefits.
Why were white fruits better for stroke prevention in this study? White fruits are a good source of an antioxidant compound called quercetin. Some studies show that quercetin helps to lower blood pressure and protect against stroke and heart disease. It’s also found in onions, red grapes, berries, tomatoes, onions and parsley. In addition, quercetin appears to have anti-inflammatory and anti-cancer benefits although more research is needed to confirm this.
Reduce the Risk of Stroke by Eating a Heart-Healthy Diet
What’s good for your heart is also good for blood vessels including the ones in your brain. The best way to lower the risk of stroke is to control your blood pressure and cholesterol level, exercise, and eat a heart-healthy diet. That means eating an abundance of fruits and vegetables, whole grains, nuts and lean sources of protein. It also means limiting processed foods, which are too high in salt. A high sodium diet contributes to high blood pressure in some people, and high blood pressure is a risk factor for stroke.
Eat more white fruits and veggies, but enjoy them with vegetables and fruits in a rainbow of colors - green, purple, orange, red and yellow to reduce the risk of stroke. The pigments in produce have antioxidant benefits that help to protect the health of your brain and blood vessels. It’s a simple step you can take to reduce your risk of stroke and heart disease.
The Bottom Line?
Enjoy a variety of fresh fruits and vegetables, but don’t forget to snack on white fruits, especially apples. Apples are rich in fiber and antioxidants that help to lower cholesterol levels and ward off inflammation in blood vessels that can lead to a stroke or heart attack. It’s also a crunchy and satisfying snack that’s low in calories. This popular fruit and other fruits with white flesh may very well may keep the doctor away.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
References:
- Edwards, R.L., et al. (2007). Quercetin Reduces Blood Pressure in Hypertensive Subjects. Journal of Nutrition, 137, 2405-2411.
- Food Navigator-USA. Shane Sterling. September 16, 2011. “White Flesh Fruits Can Cut Stroke Risk 52%: 10-Year Study” Accessed September 19, 2011 from http://www.nutraingredients.com/Research/White-flesh-fruits-can-cut-stroke-risk-52-10-year-study.
Kristie Leong - I'm a family physician interested in all aspects of traditional and alternative medicine, especially the use of nutrition to prevent ...
