A study published in the journal Stroke found that following a Mediterranean-style diet rich in fruits, vegetables, whole grains, and lean proteins can lower one’s risk of stroke by up to 18%.¹
Another study shared that consuming just one extra serving of fruits or vegetables daily can reduce stroke risk by 11% and 13%.²
So, what should you eat to keep your brain and heart happy? Get ready to load up your plate with these powerhouse ingredients and significantly boost your vascular health.
1. Leafy Greens
Leafy greens are the undisputed champions for protecting your brain from stroke. Spinach, kale, and collard greens are packed with potassium, fiber, and antioxidants that help lower blood pressure and improve overall heart health. (ref)
Try incorporating a generous handful of greens into your daily salads, smoothies, or sautés.
You will do your blood vessels a favor and nourish your body with essential vitamins and minerals.
2. Whole Grains
Swap out refined grains for their whole-grain counterparts, and you’ll be well on your way to a stroke-free future. Whole grains like oats, barley, and quinoa are rich in fiber, which helps maintain healthy blood pressure and reduces cholesterol levels.
Consuming three servings of whole grains daily can lower the risk of stroke by up to 12%. (ref) Start your day with a bowl of hearty oatmeal, or prepare your meals with whole-grain bread and pasta.
These simple swaps can make a world of difference in your vascular health.
3. Fatty Fish
Omega-3 fatty acids found abundantly in fish like salmon, mackerel, and sardines are the secret weapon against stroke. These healthy fats help reduce inflammation, prevent blood clots, and keep your arteries flexible.
Aim for two to three servings of fatty fish per week to reap the maximum benefits.
Not a fan of fish? Consider taking a high-quality omega-3 supplement, but always consult your doctor before starting any new supplement regimen.
4. Citrus Fruits
Pucker up and embrace the power of citrus! Oranges, grapefruits, and lemons are bursting with vitamin C and flavonoids, which have been shown to reduce the risk of stroke.
People who consumed the most citrus fruits had a 19% lower risk of ischemic stroke compared to those who consumed the least.
Start your day with a refreshing glass of freshly squeezed orange juice, or add a zesty lemon twist to your water for a flavorful and heart-healthy hydration boost.
5. Berries
Berries are nature’s candy and are incredible for your vascular health. Blueberries, strawberries, and raspberries contain antioxidants that help reduce inflammation and protect your blood vessels from damage.
Studies have shown that eating berries regularly can lower blood pressure and improve overall heart health. (ref)
Add a cup of fresh berries to your morning cereal or yogurt, or enjoy them as a sweet and satisfying snack throughout the day. Your taste buds and your blood vessels will thank you.
6. Avocados
Avocados are the ultimate heart-healthy superfood. Rich in monounsaturated fats, potassium, and fiber, these creamy fruits can help lower bad cholesterol levels and reduce the risk of stroke.
Eating one avocado daily as part of a moderate-fat diet can significantly improve cholesterol levels. (ref)
Spread mashed avocado on your whole-grain toast, or add diced avocado to your salads and sandwiches for a delicious and nutritious boost.
7. Dark Chocolate
Who says healthy eating can’t be indulgent? Dark chocolate, with its high concentration of flavonoids, can help improve heart health and reduce the risk of stroke.
The key is to choose chocolate with at least 70% cocoa content and enjoy it in moderation.
Savor a square or two of dark chocolate as an after-dinner treat, or melt it down and drizzle it over fresh berries for a decadent, heart-healthy dessert.
8. Tomatoes
Tomatoes are the unsung heroes of stroke prevention. These juicy fruits are packed with lycopene, a powerful antioxidant that can help reduce inflammation and prevent blood clots.
One study found that men who consumed the most lycopene had a 55% lower risk of stroke compared to those who consumed the least. (ref)
You can incorporate tomatoes into your diet by adding them to salads, sandwiches, and pasta dishes or enjoying them as a refreshing snack.
9. Garlic
Garlic is more than a flavorful addition to your favorite dishes—it’s also a potent weapon against stroke. This pungent bulb contains compounds that help thin the blood, lower cholesterol, and reduce blood pressure.
Regular garlic consumption can significantly reduce the risk of stroke and other cardiovascular diseases. (ref)
Mince fresh garlic and add it to your stir-fries, soups, and sauces, or roast whole cloves and spread them on crusty bread for a delicious and heart-healthy appetizer.
10. Olive Oil
Olive oil, a staple of the Mediterranean diet, is rich in monounsaturated fats and antioxidants that help protect your blood vessels. Swapping out saturated fats like butter for olive oil can significantly reduce your risk of stroke.
People who regularly used olive oil for cooking and dressing salads had a 41% lower risk of stroke than those who never consumed it.
Drizzle extra virgin olive oil over your favorite dishes to reap the maximum benefits.
11. Turmeric
This vibrant yellow spice, commonly used in Indian and Middle Eastern cuisine, contains a powerful compound called curcumin. Curcumin has potent anti-inflammatory and antioxidant properties that can help prevent blood clots and improve overall vascular health.
Research suggests that consuming just one gram of turmeric daily can significantly reduce inflammation in the body. (ref)
Add a pinch of turmeric to your soups, stews, or rice dishes for a flavorful and heart-healthy boost.
12. Pomegranates
Pomegranates are bursting with antioxidants that help protect your blood vessels from damage and reduce inflammation. The ruby-red seeds of this fruit are also rich in polyphenols, which can help lower blood pressure and improve blood flow.
Drinking pomegranate juice daily for a year reduced the thickness of the carotid artery walls by up to 30%, indicating a lower risk of stroke. (ref)
Enjoy fresh pomegranate seeds as a snack, or add them to your salads for a pop of color and nutrition.
13. Beets
Beets are rich in nitrates, which your body converts into nitric oxide, a molecule that helps dilate blood vessels and improve blood flow. This can help lower blood pressure and reduce the risk of stroke.
Drinking beetroot juice significantly lowered blood pressure in people with hypertension. (ref)
Roast some beets or blend them into smoothies to harness their stroke-preventing potential.
14. Chia Seeds
Chia seeds are tiny nutritional powerhouses loaded with fiber, omega-3 fatty acids, and antioxidants. The soluble fiber in chia seeds helps lower cholesterol levels and reduces inflammation, while the omega-3s help prevent blood clots and improve blood flow.
Consuming chia seeds daily for 12 weeks significantly reduced blood pressure in people with type 2 diabetes.
Sprinkle some chia seeds over your yogurt, or add them to your smoothies for a nutrient boost.
15. Almonds
Almonds are rich in vitamin E, magnesium, and healthy monounsaturated fats, contributing to better cardiovascular health. Vitamin E is a powerful antioxidant that helps protect blood vessels from damage, while magnesium helps regulate blood pressure.
Studies found that higher nut consumption, particularly almonds, was associated with a lower risk of stroke. (ref)
Snack on a handful of almonds or add them to your salads for a satisfying crunch.
16. Ginger
Ginger, a spicy and aromatic root, has potent anti-inflammatory and antioxidant properties that can help prevent stroke. It contains compounds called gingerols and shogaols that help reduce inflammation in the blood vessels and improve circulation.
Consuming ginger daily for three months significantly reduced inflammatory markers in the blood.
Grate fresh ginger into your tea or stir-fries for a zesty and heart-healthy kick.
17. Watermelon
Watermelon is a refreshing summer treat and a great source of lycopene, an antioxidant that helps protect your blood vessels from damage. Lycopene has been shown to reduce inflammation and improve blood flow, lowering the risk of stroke.
Studies show that consuming watermelon daily for six weeks significantly reduced blood pressure in people with prehypertension. (ref)
Enjoy a slice of juicy watermelon as a snack, or blend it into a refreshing smoothie.
18. Red Wine
While excessive alcohol consumption can increase the risk of stroke, moderate intake of red wine may have protective effects. Red wine is rich in polyphenols, particularly resveratrol, which has potent antioxidant and anti-inflammatory properties.
Studies found that moderate red wine consumption (1-2 glasses per day) was associated with a lower risk of stroke compared to non-drinkers. (ref)
Remember to enjoy red wine in moderation and always consult with your doctor about safe alcohol consumption.
By incorporating these cardiologist-approved foods into your diet, you’ll be well on your way to a healthier, stroke-free future.
Remember, prevention is key to vascular health, and your kitchen choices can profoundly impact your overall well-being.
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.
