Eat your veggies -- stave off stroke

Mom's persistence on eating your veggies is now backed by more scientific research. Consuming more than five servings of fruits and vegetables a day can reduce your risk of stroke by 26 percent, according to a report published in a January 2006 issue of The Lancet. The report also suggests that people who consume three to five servings of fruits and vegetables a day reduce their risk of stroke by 11 percent.

Lead investigator Feng He, a cardiovascular epidemiologist at St. George's University School of Medicine in London, and colleagues analysed eight international studies involving over 257,000 people. During follow-up -- about 13 years later -- 4,917 strokes were reported. Compare this statistic to figures from the Heart and Stroke Foundation of Canada: 40,000 to 50,000 strokes each year in Canada alone.

Colours for your crisper
The findings of the British report confirm what Health Canada has been telling us for years -- to eat five to 10 servings of fruits and vegetables a day. The new Canada's Food Guide to Healthy Eating also strengthens its recommendation from eating more dark greens to choosing at least one dark green and one orange fruit and vegetable everyday, says Carol Dombrow, a registered dietitian and nutrition consultant for the Heart and Stroke Foundation. Brightly coloured fruits and vegetables have more nutrients. "It's not enough to eat iceberg lettuce," adds Dombrow. "Yes, we want people to eat vegetables, but we want them to eat the right ones."

On your grocery list
When choosing fruits and vegetables, look for:
Dark greens: asparagus, broccoli, brussels sprouts, green pepper, kiwi, spinach, kale
Oranges: cantaloupe, carrots, oranges, mango, papaya, apricots, pumpkin, squash, sweet potato
Reds: red pepper, red cabbage, pink grapefruits raspberries, strawberries, tomatoes

Serving sizes
According to the Food Guide, one serving is equal to one medium-size fruit or vegetable, 1/2 a cup of juice, 1/2 a cup of fresh, frozen or canned fruits or vegetables, and 1 cup of salad.

While the British report solidifies a link between a higher fruits and vegetable consumption and a reduced risk of stroke, other foods can also help keep us healthy, particularly more whole grains and fewer saturated and trans fats. Key, however, is watching portion size. "We have to concern ourselves with how much we're eating, be it good food or bad food, and how much we're doing, in terms of physical activity," explains Dombrow.

Prime conditions for a healthy heart
She adds that it's wise to be aware of the risk factors of stroke, be smoke free, know and control your blood pressure, maintain a healthy weight, reduce stress, see your doctor regularly, manage diabetes and limit alcohol consumption. "That's one thing that's different between heart disease and stroke. You'll see recommendations that with heart disease two drinks are OK, but for stroke, you really have to reduce your alcohol use." According to the Heart and Stroke Foundation, heart disease encompasses a number of disorders that affect the heart, such as coronary artery disease and arrhythmias. Stroke is a sudden loss of brain function due to problems with blood flow to -- or rupture of -- blood vessels in the brain.

Eating fruits and vegetables helps battle stroke and heart disease, reduce bad cholesterol, maintain healthy blood pressure walls and keep your immune system fit. But that's only part of a healthy lifestyle. "Healthy eating is going to be good regardless," says Dombrow. "If it's something you follow for your whole life, it's going to have a positive effect."

Worried about the state of your ticker? Read our 9 steps to a healthy heart.