Stroke, also known as a cerebrovascular accident (CVA), is an acute vascular disease. The brain needs oxygen and nutrients to function. When the blood vessels in the brain are blocked or ruptured, causing disruption in blood circulation or damage to brain tissue structure and function, it results in a stroke.
Why is stroke prevention so important?
According to reports, every day in our country, there are 120 new stroke patients, with 60 of them facing varying degrees of disability due to stroke. Furthermore, 24 people die every day due to stroke or complications related to stroke.
Research indicates that men have a higher stroke rate than women, and the incidence of stroke is becoming increasingly common in younger individuals. In 2016, for every 100,000 men, 104 had a new stroke; for women, it was 77 out of 100,000.
The incidence of stroke complications in individuals under 65 years old has also significantly increased. In 2016, the likelihood of men aged 35-39 having a stroke increased by 53.3% compared to 2008, while for women in the same age group, the increase was 50.4%.
In Malaysia, the four main factors leading to stroke are:
- Hypertension (72%)
- Diabetes (47%)
- Hyperlipidemia or high cholesterol (32%)
- Smoking (31%)
(Source: China Daily)
Stroke not only has warning signs but can also be prevented early. If we adjust our eating habits, we can reduce the likelihood of stroke. What foods can protect cardiovascular health?
Clinically, many people ask how to eat to prevent strokes. Essentially, each person’s body constitution and nutritional needs are different.
Here are 5 brain-protective foods recommended by Dr. Alice Yee Siew Kein:
- Tea: The antioxidants in tea help fight inflammation in the body and prevent blood vessel plaque formation. It’s best to drink 2-4 cups of tea daily, each cup between 80-100ml.
- Bananas: Low potassium levels in the body can lead to arrhythmia, muscle cramps, and weakness. A banana contains about 500 mg of potassium and fiber, helping with constipation and lowering cholesterol levels.
- Dark Chocolate: The main ingredient, cocoa, contains flavonoids that are strong antioxidants, which help prevent cardiovascular diseases. It’s best to choose dark chocolate with high cocoa content and low sugar.
- Tomatoes: Lycopene in tomatoes has antioxidant properties. Cooked tomatoes contain more lycopene than raw tomatoes or tomato juice, providing significant antioxidant effects.
- Nuts: Various nuts contain vitamins B1, B2, B6, vitamin E, calcium, phosphorus, iron, zinc, etc., which benefit brain cells, enhance metabolism, and replenish brain power.
Note: For patients with acid reflux or poor blood sugar control, it is recommended to consult with a TCM practitioner before consuming the above ingredients.
Stroke Prevention Recipe:
Chia Seed Energy Soup
Ingredients (Serves 1-2 people, approximately 300CC per person):
- Vegetables: 15g spinach, 10g purple cabbage
- Fruit: 40g pineapple
- Root Vegetables: 20g radish
- Chia Seeds: 2 teaspoons (10g)
- Nuts: 1 teaspoon (15g) of unsweetened mixed eight-treasure nuts
- Soy Protein Powder: 1 tablespoon (15g)
- Small Molecule Water: 300ml
This soup is excellent for preventing cardiovascular and cerebrovascular diseases. Chia seeds are rich in Omega-3, with levels comparable to salmon, which is famous for its Omega-3 content. Additionally, adding probiotics (like yogurt) when drinking helps prevent constipation and maintain gut health.
Matsutake Steak with Olive Oil
Ingredients:
- Fresh Matsutake mushrooms (pine mushrooms) 750-1000g
- Beef steak 300g
- Olive oil 60g
- Salt and black pepper to taste
- Minced garlic 30g
Cooking Method:
- Clean the matsutake mushrooms using a professional mushroom knife and slice them with a chef’s knife. Set aside.
- Season the 300g beef steak with salt, gently massage it, and let it sit for 5-10 minutes.
- Heat the olive oil in a pan until it starts to smoke, then add the steak. Sear both sides of the steak until a Maillard reaction (brown color) occurs. Once done, place the steak on a plate and sprinkle with black pepper, set aside.
- Add the matsutake slices to a flat pan and cook on both sides until golden brown. Turn off the heat and mix in the minced garlic. Stir well and let it sit for 3 minutes. Then plate the matsutake mushrooms and sprinkle with black pepper.
- Serve the matsutake mushrooms alongside the steak and enjoy.
Coriander Scrambled Eggs
Ingredients:
- 2 eggs
- 100g coriander (cilantro)
- A pinch of salt
- A few drops of white wine
Method:
- Crack the eggs into a bowl, add a pinch of salt and a few drops of white wine, and whisk until smooth.
- Wash the coriander (including the roots) thoroughly, chop it finely, and add it to the egg mixture. Stir well to combine.
- Heat a pan and pour in the egg mixture. Stir-fry until the eggs are cooked through and the coriander is well incorporated.
Tip: Use mature coriander, and include the roots for better medicinal benefits.
What role does coriander play in this dish?
- Relieves heart Yang: Improves blood supply to the heart, helps unblock blood vessels, and prevents vascular congestion.
- Expels wind and pathogens: Protects against viruses, wind, and cold, thus safeguarding heart and lung function.
- Helps digestion and relieves heaviness: Coriander helps with digestion and alleviates greasy food buildup.
- Eggs nourish Qi, coriander promotes Qi flow: This combination enhances nourishment without causing stagnation, making it suitable for people with weaker digestion.
This dish can not only help prevent stroke but also improve heart and lung function, offering a toning effect for cardiovascular health and sub-health issues related to the heart and brain.
Note: People with allergies should avoid direct sun exposure for a few hours after consuming this dish. Coriander has photosensitive properties, and eating it before sun exposure could trigger sun dermatitis. Those with allergic tendencies should be cautious.
Yam and Garlic Chicken Soup
Ingredients (4 servings):
- 1 bone-in chicken leg
- 100g garlic (Garlic is one of the best foods for preventing arteriosclerosis, stroke, protecting cardiovascular health, and lowering cholesterol.)
- 300g yam
- 3 tablespoons rice wine
- 2 teaspoons salt
- 2500cc water
Method:
- Boil water in a pot and add the chicken. Once the chicken surface changes color and impurities float to the top, remove the chicken and set it aside.
- No need to peel the garlic, just use it whole. Peel the yam and cut it into pieces.
- In a soup pot, place the chicken first, followed by the garlic, yam, rice wine, salt, and water. Cover the pot.
- In a rice cooker, add 1 rice cup (200cc) of water to the outer pot and cook until the cooker switches off.
Brain-Reviving Medicinal Dish
This is a dietary recipe designed to prevent strokes, composed of ingredients like black fungus, peach kernels, and others. It helps lower blood lipids and blood viscosity, and can effectively prevent the recurrence of stroke.
Main Ingredients:
- 60g black fungus
- 40g peach kernels
- 30g kelp
- 20g nuts (such as walnuts)
- 10g celery
- 20g carrot
- 20g hawthorn
- 10g dried tofu
- 10g spinach
- 10g water chestnuts
- 10g yellow bean sprouts
- 2g ginger juice
Seasoning:
- Salt
- Light soy sauce
- Sugar
- Chicken essence (seasoning)
- Sesame oil
Preparation:
- Wash all the main ingredients thoroughly and cut them into pieces or segments as needed.
- In a clean pot, bring water to a boil and add a little salt. Blanch all the ingredients, including the beans, until cooked.
- In a separate clean container, prepare ice water and place the blanched vegetables into the ice water to preserve their crispness and texture.
- After the vegetables are blanched and cooled, mix them with the seasoning, including salt, soy sauce, sugar, chicken essence, and sesame oil, and stir well.
- Note: The dried tofu should be soaked in advance, peanuts should be boiled beforehand, and the black fungus should be soaked as well. It’s important to blanch the vegetables thoroughly, especially the nuts, because this dish is served cold, which enhances its crisp texture.
Usage:
- Serve as a side dish with meals.
Benefits:
- Calms the liver, replenishes the body, and enhances brain function.
- Celery lowers blood pressure, carrots are rich in carotenoids, peanuts are known as “longevity fruit,” black fungus helps prevent blood clots and promotes brain and kidney health, and walnuts enhance brain power.
- Long-term consumption can help reduce blood viscosity and blood lipids.
- Ideal for patients in the recovery phase after a stroke, with beneficial effects in preventing recurrent strokes.
