According to the American Heart Association (AHA), a Mediterranean diet can help reduce stroke risk, especially when combined with nuts and olive oil. This diet prioritizes vegetables, fruits, whole grains, legumes, fish, and nuts, while limiting red meat, processed foods, added sugar, and salt.

Green vegetables, such as spinach, kale, and bok choy, provide fiber, vitamins, minerals, and many plant compounds beneficial for heart health. Some varieties are also rich in natural nitrates, which can support blood vessel function.

The AHA states that a diet rich in vegetables and fruits is linked to a lower stroke risk. Increasing vegetable intake also provides potassium, a nutrient important for blood pressure control. Prioritize steaming, boiling, or quick stir-frying with moderate oil, rather than preparing with excessive salt or sauces.

Fatty fish like salmon, mackerel, herring, and sardines contain omega-3 fatty acids, specifically EPA and DHA. These unsaturated fats are noted for their benefits to heart health.

Stroke prevention guidelines indicate that regular fish consumption is linked to protective effects against stroke. Fish is also a beneficial source of protein, which can partially replace red meat or processed meat in the diet. It is best to prioritize steamed, boiled, or grilled fish over deep-fried fish, and limit processed fish high in salt.

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Walnuts provide unsaturated fats, fiber, and many plant compounds. Other nuts like almonds and pistachios can also be included in the diet.

The AHA recommends that a healthy diet should include nuts, while replacing saturated fats with unsaturated fats. A small handful of unsalted nuts can be used as a snack or added to oats, yogurt, and salads.

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