Dietitian Madiha

Omega-3 fatty acids are often associated with heart health, with numerous studies linking them to reduced risks of heart disease, stroke, and other cardiovascular conditions. However, for vegetarians and vegans who do not consume fish – a primary source of these essential fats – questions arise about their stroke risk and whether plant-based diets provide enough omega-3s to offer the same benefits. Let's explore the connection between omega-3s, stroke risk, and how vegetarians can ensure they’re getting enough of these vital nutrients. Understanding Omega-3s: Types and  Benefits Omega-3 fatty acids are polyunsaturated fats that play a crucial role in brain function, reducing inflammation, and protecting cardiovascular health. There are three main types of omega-3s: Alpha-Linolenic Acid (ALA): Found primarily in plant-based foods like flaxseeds, chia seeds, hemp seeds, walnuts, and certain vegetable oils (e.g., canola oil). ALA is an essential fatty acid, meaning it must be obtaine...

When it comes to heart health, cholesterol often takes center stage. But there's another player in the game that many people don't know about: Lipoprotein(a), or Lp(a). Elevated levels of Lp(a) are a genetic risk factor for cardiovascular diseases, including heart attacks and strokes. Unlike LDL cholesterol ("bad" cholesterol), which can be modified by diet and lifestyle, Lp(a) is largely determined by genetics and is less responsive to conventional cholesterol-lowering strategies. However, emerging research suggests that certain dietary choices may help manage Lp(a) levels and improve overall cardiovascular health. Let’s dive into what Lp(a) is, why it matters, and how you can eat to lower your levels. What Is Lp(a) and Why Should You Care? Lipoprotein(a), or Lp(a), is a type of lipoprotein composed of an LDL-like particle and a specific protein called apolipoprotein(a). Unlike other lipoproteins, Lp(a) has a sticky, dense structure that can easily get trapped in art...

Vitamin D is often called the "sunshine vitamin" because our bodies produce it when exposed to sunlight. It's essential for many bodily functions, including bone health, immune support, and muscle function. However, when it comes to vegetarians, particularly those following strict vegan diets, getting enough vitamin D can be challenging, raising questions about its impact on health, especially in relation to stroke risk. Let’s explore the connection between vitamin D and vegetarians' stroke risk, and how vegetarians can ensure they are meeting their vitamin D needs. Understanding Vitamin D: What Is It and Why Is It Important? Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus, essential for building and maintaining strong bones. It also plays a crucial role in supporting the immune system, reducing inflammation, and promoting overall health. Two Main Forms of Vitamin D: Vitamin D2 (Ergocalciferol): Found in plant-based foods like mus...

Eating mindfully entails observing your food and its effect on your body more closely. It may lessen disordered eating patterns and promote weight reduction in addition to teaching you how to discern between emotional and physical hunger. One method to help you better control your eating habits is mindful eating. It has been demonstrated to enhance weight reduction, lessen binge eating, and improve overall mood. This article describes mindful eating, including its principles and steps to get you started. In our fast-paced world, the simple act of eating has often become a mindless activity, overshadowed by distractions like television, smartphones, and the rush of daily life. This shift has led to unhealthy eating behaviors, such as binge eating and emotional eating, contributing to weight gain and other health issues. However, mindful eating offers a powerful solution—a practice that encourages us to slow down, savor each bite, and reconnect with our body's natural hunger cues. W...