Staving off Stroke, & Berries for Better Heart Health

Exercise is a Great Way to Fight off Stroke

Although the death rates from stroke have declined in recent years, the American Heart Association reports that about 780,000 American adults will have a stroke each year. Stroke is a leading cause of disability, and still the number 3 cause of death among Americans.

Studies in the past have suggested that exercise could reduce the risk for stroke. However, most of that research focused on men while women are more likely to die of stroke. Also, previous research didn't really provide an answer as to how much exercise or what level of fitness might be needed to afford protection.

Now, the results of a newly reported analysis of a long term trial tell us that the same fitness level that protects men will do the same for women. And the good news is that low to moderate regular exercise is enough to substantially lower stroke risk by at least 40%!

Results of the Aerobics Center Longitudinal Study (ACLS)

Researchers looked at data from over 46,000 men and 15,000 women who participated in the ACLS trial. Each person's baseline cardio-respiratory fitness level was determined at the beginning of the study, and people were followed for an average of 18 years.

The investigators found that men with the top level of fitness had a 40% lower risk of stroke compared to men in the least fit group. Comparing the highest with lowest fitness groups among women revealed a 43% reduction in risk.

Only 30 minutes or more of brisk walking 5 days each week - or an equivalent aerobic activity such as jogging for 30 minutes 3 times weekly - was good enough to reap the maximum benefit. And importantly, the protective effect of fitness was seen whether or not people had other risk factors for stroke including being overweight, a family history of cardio-vascular disease, diabetes, high blood pressure and high cholesterol levels.

The take home message? The level of exercise needed for benefit is 'do-able' for most, and the payoff is enormous. So, dust off your walking shoes and get moving today! If you need some tips to get started, visit www.heart.org/start.

Eat More - and Varied - Berries for the Heart

While more research is needed to confirm the findings of a study conducted in Finland, the results are a good reason to continue including more fruits and vegetables in your diet. The Finnish researchers report that people consuming a variety of berries experienced a number of changes that could lead to a lower risk of heart disease.

In this intervention study, 1/2 of the 72 middle-aged volunteers were assigned to eat a set amount of a variety of berries daily for 8 weeks. The researchers then compared a number of cardiovascular health biomarkers in this group with those in non-berry group.

The berry eaters were found to have reductions in systolic blood pressure, especially among the participants who had higher blood pressures to start with. While total cholesterol levels were unchanged in the berry group, they experienced a significant increase in heart healthy HDL levels compared to those in the non-berry group. Platelet function also changed in the direction associated with a lower risk of heart disease.

The study authors used a combination of different berries to ensure a high intake of various different polyphenols - the components in berries that, along with vitamin C, are thought to be responsible for the beneficial effects observed. The berries consumed included bilberries, loganberries, black currant berries, strawberries, raspberries and chokeberries. These investigators will next study different type of berries separately to see which top the heart healthy list.

References

1. Hooker S, et al. Reported at the American Stroke Association International Stroke Conference. New Orleans, February, 2008.
   
2. Erlund I, et al. Favorable effects of berry consumption on platelet function, blood pressure, and HDL cholesterol. Am J Clin Nutr 87:323-31, 2008.