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Up your dose of antioxidants to ward off the risk of a stroke That’s the equivalent of a bowl of porridge with berries or a serving of baked beans. It doesn’t take much fibre to make a difference: just 7g a day may be associated with a 7 per cent reduction in stroke risk. (Processed foods have less and animal-derived foods - such as meat and dairy - contain no fibre at all.) Unfortunately, the vast majority of us have diets deficient in fibre, which is chiefly found in whole plant foods. If it turns brown - like apples or bananas do - it’s oxidising, which means it doesn’t contain many antioxidants.īut cut open a mango and what happens? Nothing, because it contains lots of antioxidants.Ī number of studies show that eating more fibre may help ward off strokes.
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TIP: Here’s one way to tell if a fruit or vegetable is rich in antioxidants: just slice it open and expose it to the air (oxygen). But there’s really no need to do anything more than include a variety of fruits, vegetables, herbs and spices at every meal.
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You can check out the antioxidant value of hundreds of foods on the internet (bit.ly/antioxidantfoods). Together, they may achieve a score of 80 units of antioxidant power (20 units from the pasta and 60 from the sauce). Let’s say you prepare a healthy bowl of whole-wheat pasta with marinara sauce. The food category that averages the most antioxidants is herbs and spices. But cherries can have up to 714 units of antioxidant, for example, while iceberg lettuce has 17 and salmon a mere three. On average, plant foods contain 64 times more antioxidants than meat, fish or other animal-derived foods. Mother Nature’s powers can’t be stuffed into a pill. These appear to protect against stroke by preventing the circulation of oxidised fats in the bloodstream.Īnd you certainly don’t want these free-wheeling fats because they can damage the sensitive walls of small blood vessels in your brain.Īntioxidants can also help decrease inflammation and artery stiffness, prevent blood clots from forming and lower inflammation and blood pressure.įor instance, researchers in Sweden followed more than 30,000 older women over a dozen years and found that those who ate the most antioxidant-rich foods had the lowest stroke risk.Īn Italian study with younger men and women reported similar findings.Īntioxidant supplements don’t appear to help.