KTPH celebrated our annual Stroke Day last week on the 12th November 2019. The theme for this year’s Stroke Day was ‘Are you at risk of stroke?” and discussed the aspects of our life that may place us at a higher risk of stroke.
Read more to find out what you missed from the dietitians at KTPH!
How can our diet affect our risk of stroke?
Our diet can contribute to these factors which are associated with higher stroke risk:
So what can I do?
1. Control your portion sizes
Know your portion sizes. Large portions can mean more calories and result in weight gain. The Healthy Plate is a simple way to ensure a balanced meal along the day. Simply fill your plate with:
- 1/2 plate of vegetables
- 1/4 plate of wholegrains (e.g. brown rice, wholemeal bread)
- 1/4 plate of lean protein (e.g. fish, tofu)
2. Know your fats
Avoid food items high in saturated and trans fat, both of which result in higher cholesterol levels, specifically higher bad cholesterol (LDL) levels. Some common sources are as follows –
Saturated fat: animal fat, butter, coconut milk/oil, poultry skin
Trans fat: pastries, 3-in-1 beverages, margarine
3. Have more fibre
Fibre has can help reduce blood cholesterol levels and promote satiety. Switch up to whole grains and ensure that you have 2 servings of fruits and 2 servings of vegetables daily.
4. Limit your salt intake
Salt, or more specifically sodium, intake is associated with high blood pressures. The average Singaporean consumes approximately 9g of salt daily. That is close to twice that of the recommended daily limit of 5g. Some tips to limit your salt intake is:
- Limit consumption and use of salt and sauces like soy sauce, oyster sauce, chilli sauce
- Leave behind soups and gravies
- Switch processed foods for fresh food
5. Watch how much sugar you are eating
Sugar contains “zero calories”, i.e. calories with little to no nutritional value. Overconsumption can lead to weight gain which contributes to chronic diseases. Health Promotion Board (HPB) recommends no more than 10% of our daily energy intake. This equates to approximately no more than 8 – 11 teaspoons of sugar daily. However, the average Singaporean consumes 12 teaspoons daily. The majority of our sugar intake comes from sugar sweetened beverages and sauces. Why not try an unsweetened beverage instead or omit the sauces when cooking from today onwards?
If you have any general inquiries about diet and nutrition, you can contact us at our
Call-A-Dietitian hotline 983-22-983 !
Brought to you by Siew Yu Yao, Dietitian of Khoo Teck Puat Hospital
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