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About The Siuslaw news. (Florence, Lane County, Or.) 1960-current | View Entire Issue (March 7, 2015)
SIUSLAW NEWS ❚ SATURDAY, MARCH 7, 2015 7 A J OEL F UHRMAN , MD Stroke prevention: hold the frank, have the beans Stroke is a leading cause of disability and death in the United States. About 795,000 people in the U.S. have a stroke each year. A stroke occurs when blood flow to a portion of the brain is interrupted, pre- venting oxygen and nutrients from reaching brain tissue. Most strokes, about 85 per- cent, are ischemic strokes, in which blood flow to the brain is blocked either by a clot or atherosclerotic plaque. The remaining 15 percent of strokes are hemorrhagic strokes, caused by bleeding in the brain due to the rupture of a blood vessel. Elevated blood pressure is the chief risk factor for both types of stroke; how- ever, other causal factors differ between the two. There have been countless studies on dietary factors and their relationship to ischemic stroke risk; within the past few years, new meta-analyses have strengthened these dietary links. In particular, higher fiber intake is associated with reduced risk, and higher red and processed meat intake is associated with increased risk. Fiber and fiber-rich foods Do your part and volunteer today to help support these local non-proft organizations in our community! Volunteer•Get involved•Donate are known to be beneficial for colon health and healthy blood glucose regulation. However, for stroke preven- tion, the blood pressure-lower- ing effects of fiber and fiber- rich foods are thought to be pri- marily responsible. Elevated blood pressure is the primary risk factor for stroke, and greater intake of high-fiber foods (like beans) is consistent- ly linked to lower blood pres- sure. Foods that are higher in fiber tend to have a lower glycemic load, which limits the rise in insulin after a meal; elevated insulin levels contribute to ele- vated blood pressure. Also, high-fiber foods are usually rich in phytochemicals and minerals like potassium and magnesium, which help to keep blood pressure in a healthy range. In addition to reducing blood pressure, high fiber foods improve several factors rele- vant to atherosclerotic plaque formation, such as cholesterol and triglyceride levels. A recently published meta- analysis on fiber intake and risk of stroke analyzed data from six prospective studies, including over 300,000 sub- jects. In this analysis, for every 10 gram increase in daily fiber intake, there was a 12 percent reduction in risk. A previous analysis of data from ten stud- ies found that each 10 gram/day increase in fiber intake was associated with a 24-percent decrease in risk of death from heart disease. Ten grams is the approxi- mate amount of fiber contained in 2/3 cup of beans or lentils, 2 cups of cooked collard greens, or 2-1/2 cups of blueberries. The average daily intake of fiber in the U.S. is a meager 16 grams, but a Nutritarian diet, depending on one’s caloric needs, provides about 60-80 grams of fiber daily. I want to make it clear that it is the use of high fiber from whole foods that enable this degree of protection against stroke, not adding fiber to a standard American diet. It is more than just the fiber in fiber-rich foods that offers this protection. Red and processed meats are calorie-dense, micronutrient- poor, saturated fat rich foods. Another major concern regarding red and processed meats when it comes to heart disease and stroke is heme iron. The human body absorbs heme iron, the form of iron found in animal foods, more readily than nonheme iron from plant foods. Iron is an essential min- eral that transports oxygen in the blood and has many other crucial functions, but can pro- mote free radical damage, called oxidative stress when excess is present. As a result, high body iron stores are associated with increased risk of chronic dis- eases that have an oxidative stress component: for example, diabetes, heart disease, and dementia. When it comes to increasing stroke risk, heme iron promotes oxidation of LDL cholesterol and elevates blood pressure. Several previous studies have found that higher heme iron (or red and processed meat) intake was associated with higher blood pressure, and higher non- heme iron intake (or plant food intake) was associated with lower blood pressure. Again, it is not merely the high iron in meats, many other factors play a role including their hormonally-induced growth promoting effects that promote atherosclerosis. Another recent meta-analy- sis reported on five studies of red and processed meat and stroke risk, and found substan- tial risk increases in ischemic stroke risk (the most common type of stroke): for each 100- gram daily increment of red meat eaten daily, there was a 13 percent increase in risk, and a 13 percent increase in risk for every 50 grams daily of processed meat. Processed meats are nutrient-poor and high in heme iron like red meat, but have additional sodi- um, which is likely why the authors found a steeper associ- ation with stroke. These studies add to the already huge body of evidence showing that whole plant foods are health-promoting, while red and processed meats are disease-causing. Between the excessive amounts of protein and heme iron, new findings on detrimen- tal effects of red meat com- pounds Neu5GC28 and carni- tine, and the volume of evi- dence linking red and processed meats to cancer and premature death, there is no question: These are dangerous foods. People who still desire to eat meat should think of it as a condiment, only to be used a few times a week in small amounts. Dr. Fuhrman is a New York Times best-selling author and board certified family physician specializing in lifestyle and nutri- tional medicine. Habitat for Humanity Restore Staffed by volunteers, the ReStore accepts donated appliances, household items and building materials; fi xes them, displays and sells them to raise funds for Habitat programs. Come and join the fun! ReStore 541-997-583 • 2016 HWY 101, Florence Helping Hands Coalition Assisting those in need in our Community. Free Hot Meals Mon-Wed-Fri 11 AM - 2 PM PO Box 1296 • 1339 Rhododendron Dr., Florence, OR 97439 Call 541-997-5057 to Volunteer Meals on Wheels and Cafe 60 Meals on Wheels are available to people over the age of 60 who cannot get out much due to illness or advanced age and who are not eating properly, regardless of income. Cafe 60 is available for those who prefer to make new friends in a dining room setting. 1570 Kingwood PO Box 2313, Florence 541-997-5673 laneseniormeals.org Peace Harbor Volunteers Join the Peace Harbor Hospital Volunteers, you will fi nd an area of interest in a caring organization. 400 9th Street, Florence 541-997-8412 ext. 209 Thank You Sunday, March 1, 2015 Rotary’s Third Annual Artful Affair Auction Thanks the Community Our Artists Live artist Carole Hillsbery Pamela Vosseller, Susan Johnson, Nancy Fullmer, The River Gallery, Liz Johnson, Karen Jackson, Lawrence Blakeslee, Katherine Damon-Dawson, Donna Fay Allen, Larry Bacon, Jane Rincon, Marion Hall, Sharon Stiles, Chris Davis, Curt Peters, Mary Colgan-Bennetts, Jane Pittenger, Bernie Herr, Ronald Hildebrand, Renee Westerberg, Claudia Ignatieff, John Leasure, Birgitt Lyon, Chick Weinert, Stephanie Ames, Joshua Green, Pattie Brooks Anderson, Jayne Smoley, F. Michael Wood, Amy Rickford, Gene Olson, Jan Woodford Rotary Art Donors: Deb & Larry Lamb, Guy Veach, Diane Bailiff Special Thanks To Us Too Florence Saving men one PSA test at a time. “Someone to talk to...who understands!” 541-997-6626 maribob@oregonfast.net www.ustoofl orence.org To include your organization in this directory, please call us @ 541-997-3441 Pier Point Inn—Leisa Perkins and staff, Florence Events Center, Three Rivers Casino Resort, Oregon Pacifi c Bank, Chuck’s Plumbing, Beachcomber Tavern, The Archives, Marty Adams, William & Claudia Cummings, Coldwell Banker Coast Real Estate, Hoagland Properties, Red Rose Catering, Brisbane Enterprises-Spice, C.R.O.W. (Children’s Repertory of Oregon Workshop), Last Resort Players, Amanda Cargill Austin, F lowers by Bobbi 101 Things to Do – Western & Coastal Oregon, City Lights Cinema Siuslaw High School Culinary Arts students and Chef Kyle Lewis; Siuslaw High School Dyna-Mics and Jacob Steinberger; Siuslaw High School student artists Elizabeth Wartnik, Cassiopia Lynn Reed, and Katelyn Wells, and art teacher Kim Pickell. Rotarians and Friends Steve Smoley, Craig Sanders, Chris Chandler, Meg and Jared Spencer, Joshua Greene, Sally Wantz, Catherine Green, President Sadie Ward The Committee Jayne Smoley and Paula Becker (co-chairs), Ron Green (emcee), Michele Douglass, Meg Spencer, Mina Dickson, Guy Veach, Kevin McMullen, Bobbi Brubaker, Gary Cargill, Kim Erickson, Steve Skidmore
