Fruits and vegetables can reduce your risk of stroke
Stroke of genius
If you're tired of hearing me preach about the benefits of fruits and vegetables, then this may not be the House Call for you. But once again, scientists have found another way that eating your fruits and veggies can keep you healthy -- fruits and vegetables can reduce your risk of stroke by a quarter.
In a recently concluded study, researchers followed more than 250,000 patients over the course of 13 years, the whole time monitoring their intake of fruits and vegetables. By the end of the study the scientists concluded that eating healthy portions of fruits and vegetables could significantly reduce your risk of stroke.
They found that fruits and vegetables were especially protective from two specific types of stroke, including ischemic stroke -- the sudden, permanent death of brain cells that happens when blood flow to the brain is blocked, preventing oxygen from reaching your brain. Eating your produce is also helpful in preventing hemorrhage stroke, which occurs when a blood vessel ruptures in the brain, causing blood to leak into the brain, once again causing a deprivation of blood and oxygen.
The results were particularly good for patients who ate five or more servings of fruits and veggies per day -- their risk of a stroke was 25 percent less than those who ate fewer servings.
It doesn't take as much as you might think to get those five servings: Your average side salad usually gets you halfway there. Have a few carrot sticks as a snack and a baked apple with a handful of berries on top for dessert, and you'll easily hit that target.
But you might be saying, "Hey doc. I already know that fruits and vegetables are good for me. Tell me something I don't know!"
Okay. So, what do you know about the healthy qualities of cocoa?
Cocoa lowers death risk from heart disease and all of its causes
It's true you need your fruits and vegetables, but, believe it or not, chocolate is turning out to be another healthy essential. According to recent study from the Netherlands' Center for Nutrition and Health, cocoa can improve high blood pressure and lower your risk of death from heart disease.
For 15 years, scientists studied 470 men between ages 65 and 84, all the while tracking their cocoa consumption. At the end of the study, scientists found evidence that people who averaged the most cocoa daily -- including dark chocolate -- can lower their blood pressure and risk of cardiovascular death by nearly 50 percent. In fact the people who ate the most cocoa only averaged about 1/3 of an ounce a day, so you can see how just a little goes a long way when it comes to cocoa and your health.
Though chocolate bars (both dark and milk) and cocoa drinks were the most commonly eaten items, some people got their chocolate mostly from cookies and pudding. The experts still aren't sure why cocoa lowers blood pressure and your risk of heart disease death, though one of the lead researchers in the study said it's possible that natural compounds in cocoa called flavanols -- antioxidants that guard against free radicals in the body -- could be part of the reason.
But while the antioxidants in cocoa are great for your heart, when it comes to your eyes you need a bit more antioxidant support from other sources.
Antioxidants delay onset of age-related macular degeneration
In a study that ended last year, scientists discovered that an antioxidant-rich diet, especially one with high quantities of vitamin E and zinc, could delay the start of age-related macular degeneration (ARMD), the leading cause of blindness in Americans over 50.
The study targeted more than 4,000 patients, all of them older than 55 years -- the demographic most at risk for ARMD. Scientists discovered that patients who consumed the highest quantities of antioxidants, including beta-carotene, zinc, and vitamins E and C, were 35 percent less likely to develop the disease.
To get the antioxidants you need, try foods like meat and poultry, fish, whole grains, and dairy products, all of which have higher levels of zinc. Vitamin E can be found in whole grains, vegetable oil, eggs, and nuts.
When it comes to supplements, 15 to 30 mg of zinc daily is plenty for most, while 200 to 400 IU of vitamin E is ideal. I prefer natural vitamin E with mixed tocopherols.
Carrots, kale, and spinach are major sources of beta-carotene, and you can get healthy doses of vitamin C in citrus fruits and juices, along with green peppers, broccoli, and potatoes.
One final word: You'll notice that many of the foods that can protect your eyes from macular degeneration are the same foods I mentioned before -- the ones that reduce your risk of stroke. So why not go ahead and achieve two major results with one healthy diet? Your heart, your eyes, and the rest of your body will thank you.
