Following a healthy diet can help minimize a range of stroke risk factors, including blood pressure, cholesterol, and blood sugar regulation, according to Dr. Cheng-Han Chen, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center, USA.

Here are the most important foods that nutritionists and cardiologists recommend focusing on to reduce stroke risk.

Leafy greens

Leafy greens can reduce stroke risk due to their high nitrate content. The body converts nitrates into nitric oxide, which can help relax pressure in the arteries, promote healthy blood flow, and lower blood pressure, according to nutritionist Sonya Angelone.

A 2021 study published in the European Journal of Epidemiology found a link between people who ate at least 60 mg of nitrates daily from vegetables and a 17% lower risk of stroke.

Leafy greens are rich in vitamin K, which helps regulate blood clotting. They also contain other vitamins, minerals, and fiber, which are linked to a reduced risk of stroke.

Citrus fruits

Citrus fruits like oranges and grapefruits contain vitamin C, folate, and potassium, which have antioxidant and anti-inflammatory properties. They also contain soluble fiber, which can help lower cholesterol, another stroke risk factor.

However, grapefruit can interfere with some medications. Angelone advises checking with your healthcare provider to ensure you are not taking anything that might interact with this fruit.

Walnuts

A 2021 study published in the journal Circulation found that eating about half a cup of walnuts daily for two years helped lower “bad” cholesterol levels – a factor that increases stroke risk.

The most prominent feature of walnuts is their omega-3 fatty acid content. “This can support cardiovascular health and reduce inflammation in the body,” according to nutritionist Keri Gans.

Angelone also notes that walnuts are a source of alpha-linolenic acid (ALA), which helps fight inflammation, improve blood circulation, and lower blood pressure. They also contain many antioxidants and other beneficial micronutrients that help protect the cardiovascular system.

Yogurt

Yogurt provides calcium, potassium, and probiotics, which help lower blood pressure and improve blood lipids. It can be used as a substitute for less healthy snacks.

Yogurt is also part of the DASH diet, a diet renowned for preventing strokes. However, low-sugar varieties are preferable, as added sugar can increase the risk of cardiovascular disease, according to Dr. Chen.

Yogurt is part of the DASH diet, a diet renowned for preventing strokes. Photo: Bui Thuy

Yogurt is part of the DASH diet, a diet renowned for preventing strokes. Photo: Bui Thuy

Oats

Whole grains like oats contain magnesium, B vitamins, and antioxidants to protect vascular health. They also provide fiber, which helps stabilize blood sugar levels.

Angelone says whole grains can also help reduce inflammation in the body, thereby reducing the risk of stroke.

Fatty fish

Fatty fish like salmon, sardines, and mackerel are rich in EPA and DHA. These reduce inflammation, stabilize heart rhythm, improve lipid profiles, and make platelets less sticky, thus reducing the risk of blood clots.

According to Angelone, fatty fish can also help lower blood pressure and cholesterol, which are major risk factors for stroke.

Additionally, fatty fish is a source of lean protein, which can help control weight, and being overweight is linked to a higher risk of stroke.

Foods rich in soluble fiber

Soluble fiber retains water and turns into a gel in your digestive tract, slowing down digestion. Foods rich in soluble fiber lower LDL cholesterol and help control blood sugar spikes, which can damage blood vessels.

Some foods that can be included in the diet are: apples, apricots, figs, pears, carrots, broccoli, and sweet potatoes.

Plant protein

While Dr. Chen advises his patients to eat lean protein, he says he particularly encourages plant protein.

Research published in the American Journal of Clinical Nutrition in 2024 found that compared to those who ate a lot of animal protein, those who ate plant protein had a 19% lower risk of cardiovascular disease and a 27% lower risk of coronary heart disease.

Beans are a rich source of nutrients because they provide both soluble fiber and a healthy amount of plant protein in a meal. Increasing your consumption of plant protein helps you reduce your intake of animal-based foods that may be high in saturated fat.

Other foods

In addition to the main food groups listed, nutritionists and Dr. Chen also suggest some other foods that should be included in the diet:

: Coffee: The trace minerals and polyphenols in coffee have antioxidant properties, which help regulate cholesterol, reduce inflammation, and oxidative stress. Moderate coffee consumption can help reduce the risk of stroke.

: Beets: Beets are rich in nitrates, which support the body's production of nitric oxide, which is beneficial for blood vessels.

: Avocados: Avocados provide potassium and heart-healthy monounsaturated fats.

: Green tea: Rich in catechins, which help reduce oxidative stress.

: Beans: A source of both fiber and plant protein.

: Dark chocolate: Flavonoids in dark chocolate improve nitric oxide absorption and can help lower blood pressure. However, it should be consumed in moderation.

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