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Stop Strokes bookStop Strokes

Before they Start

Dr. Steve Blake, ScD



February 2016

Strokes can vary from unnoticed to devastating. They can bring a burden of care for loved ones. Strokes are largely preventable.

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      Please see below for the table of contents.

      Table of Contents

      Table of Contents
      Introduction  2
      Table of Contents      4
      Table of Figures         8
      Chapter One—About Strokes          9
      Stroke warning signs   12
      Types of strokes          14
      Ischemic strokes         16
      Hemorrhagic strokes  19
      Chapter Two—Stroke risk factors that you control          21
      Blood pressure is the biggest risk factor for stroke   22
      Blood pressure and animal fat           23
      Blood pressure and sodium    23
      Healthy foods to lower blood pressure          24
      Of course, being slim really helps lower your risk of stroke.            26
      Aerobic exercise and blood pressure 26
      Chapter Three: How to NOT get a stroke   27
      How do we lower blood cholesterol and arterial plaque?     30
      Protecting LDL from oxidation           31
      Crystallized cholesterol          32
      Diabetes and stroke    33
      Insulin resistance and dietary fats      34
      Diabetes and antioxidants      36
      Food choices, weight loss, and strokes           37
      Chapter Four: Inflammation and arterial disease  38
      Quercetin, a plant-based anti-inflammatory 40
      How quercetin quenches inflammation         41
      Genistein         42
      Indole-3-carbinol        44
      Food that increases inflammation      45
      Endotoxins       45
      Neu5Gc           47
      Chapter Five: Antioxidants   49
      Antioxidants in food    51
      LDL and how it is made          53
      Vitamin E to protect LDL and arteries            55
      Vitamin E, prostacyclins and reduced arterial plaque           58
      Sources of vitamin E   59
      A very low fat diet      60
      Absorption of antioxidants on a very low-fat diet      61
      Diets high and low in antioxidants     64
      Antioxidants that we make in our bodies       66
      Chapter Six: Omega-3 fatty acids and strokes        69
      Clotting and omega-3s           69
      Omega-3s and inflammation 71
      Balancing fatty acids  71
      Sources of omega-3 fatty acids          75
      Increasing inflammation with arachidonic acid         77
      What about fish oil?    79
      Contamination of fish oil        80
      Rancid fish oil 81
      Production of EPA and DHA in our bodies      83
      Chapter Seven: Food to lower stroke risk  84
      Reduce stroke risk with Fruit  84
      Reduce stroke risk with Vegetables   85
      Nuts and vitamin E to reduce stroke risk       86
      Whole grains to lower stroke risk and blood pressure          87
      Fiber lowers stroke risk          88
      White rice and stroke risk      89
      Soy foods and stroke risk        91
      Tea, Coffee and stroke risk     94
      Soda pop and stroke risk         95
      Chapter Eight: Supplements and stroke risk          97
      How much vitamin C do you need?    97
      Selenium and strokes  100
      Other important trace minerals to prevent oxygen damage to brain cells  101
      Cacao  102
      Green tea to reduce stroke risk          103
      Resveratrol from red grapes  104
      Chapter Nine: Supplements that help during and after a stroke 108
      Vitamin D and inflammation  108
      How much vitamin D?            110
      Carotenoids help after a stroke          112
      Proanthocyanidins for stroke protection        114
      Curcumin from turmeric to limit stroke damage      115
      Boswellia reduces injury after a stroke          116
      Alpha-lipoic acid protects the brain   118
      Chapter Ten: A stroke prevention program           119
      Index   121
      References      128