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
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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