Eat Fiber to Lower Your Risk of Stroke

Bran Flakes and Berries
Bran Flakes and Berries

Did you know that stroke is one of the leading causes of death?  We hear a lot about cancer and heart attack but stroke seems to take a backseat to those.  Because there is a family history of stroke in my family, I was interested in the article recently in the American Heart Association journal, Stroke.  According to new research, one very easy way to help prevent a stroke is to eat a lot of fiber.  The research states that each 7 gram increase of fiber per day was associated with a 7% decrease in stroke risk.  You can almost get that amount of fiber in an apple or a cup of peas.  If you increase your fiber intake by 14 or 21 grams, you will double or triple the benefits as well.  The average American eats between 10 and 15 grams of fiber per day.  You should be eating 25 to 35 grams per day.  If that sounds like a lot of fiber to you, that may mean you aren’t getting enough.

You may simply need to add an apple a day or some almonds.  However, be careful of adding to much fiber all at once until your system gets used to it.  Add additional fiber slowly and drink plenty of water.

Some really good sources of fiber are apples, pears, almonds, sunflower seeds, raspberries, lentils, whole-grain pasta, quinoa, bran cereal, broccoli and corn.  Those are pretty easy foods to add to your diet and there are so many more.  The link below includes a list of  high fiber foods.  Surely you will be able to find a few that you can include in your daily diet to increase your fiber intake and prevent your risk of stroke.  Or, you may be surprised at how much fiber you already eat.

High Fiber Foods List for a High Fiber Diet – Healthy Living


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