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Apr 27

Olive Oil, Fruit And Vegetables To Prevent Diseases Such As Stroke

Not consuming an adequate amount of fruit and vegetables causes 1.7 million deaths each year. These are the data that FAO  has released, which at the same time has pointed out that increasing the daily amount of these foods could avoid many diseases that threaten our health such as hypertension, diabetes, strokes, obesity and metabolic syndrome between Others.

The low intake of fruit and vegetables is among the top 10 risk factors for mortality worldwide. In fact, this deficiency is estimated to cause about 14% of gastrointestinal cancer deaths, about 11% of deaths from ischemic heart disease and about 9% of stroke deaths.

The Spanish Federation of Strokes says that “every six minutes a stroke occurs in our country, being the first cause of mortality in women and the second in men. In addition, it is estimated that one third of patients with stroke die from this cause and 40% suffer from a disability that prevents them from fending for them. Its onset causes more disability and premature deaths than Alzheimer’s and traffic accidents together. “

Sometimes we are not aware that prevention begins at the table at our table, as it can end up hurting us and make us lose health. Whether it is one thing or another depends on how well we know how to choose those we eat.

Olive Oil, Fruit And Vegetables To Prevent Diseases Such As StrokeAnd what are the fundamental points of the Mediterranean diet? On the one hand you have to keep in mind that you should consume as little as possible and with moderation some nutrients such as sodium, alcohol and saturated fats, as they increase vascular risk. And among those that should be consumed often by their protective effect would highlight the Omega-3, fiber, vitamin B6 and B12, as well as calcium and potassium.

To further specify, what foods would be appropriate to add in the diet? Extra virgin olive oil (this is essential, it would be nice to add it as the main source of fat), fruit , nuts , vegetables , legumes and cereals ; More  moderately fish (at least 2 times a week, especially salmon, blue fish, trout …) and poultry. Consumption of dairy products, red meats and red wine (no more than two glasses during meals) should be low consumption.

And tweaking a little more you can say that it is recommended the consumption defray as citrus, apples, pears and also vegetables of green leaf. If we eat 200 grams of any of these foods daily we can reduce the risk of having a heart attack or suffering a stroke by 32% and 11% respectively.

On the other hand, a study by Dr. Cécilia Samiere of the team of Epidémiologie de la Nutrition et des Comportements Alimentaires, University of Bordeaux, published in Neurology confirms that the increase of 23 grams per day of extra virgin olive oil is Especially useful in protecting the cardiovascular system and has been associated with a 20% reduction in stroke risk and 11% mortality.

Jaime Masjuán, coordinator of the Stroke Unit of the Ramón y Cajal Hospital in Madrid and coordinator of the Study Group on Cerebrovascular Diseases of the Spanish Society of Neurology talks about the study in question:

“The study is very important because it shows for the first time and in a wide group of people that the Mediterranean diet, and specifically one of its main ingredients: olive oil, protects against cerebral infarctions.

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