Incorporating certain foods in your diet can help lower your risk of stroke.
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Green leafy vegetables contain many vitamins and nutrients for cardiovascular (heart and blood vessel) health. For example, leafy greens contain vitamins C and E, which provide antioxidants that help protect cells from damage.
Green leafy vegetables also contain nitrates, which help regulate blood flow and blood pressure. Plus, they are a good source of vitamin K, which keeps your blood’s thickness consistent. Blood that is too thin or too thick can increase your risk of stroke.
Examples of leafy green vegetables include:
- Arugula
- Cabbage
- Collard greens
- Kale
- Spinach
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Diets high in whole grains may have a protective effect against stroke. Whole grain foods provide fiber, potassium, and antioxidants, all of which help keep the heart and blood vessels healthy.
Whole-grain foods reduce your risk for heart and blood vessel disease by lowering your cholesterol and blood pressure while maintaining blood sugar. Whole grains also help decrease inflammation, another stroke risk factor.
Whole-grain foods include:
- Bran
- Brown rice
- Oatmeal
- Oats
- Quinoa
- Whole-grain bread
- Whole-grain breakfast cereal
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High fish intake can reduce your risk of stroke. Fish and fish products are high in vitamins, protein, minerals, and omega-3 fatty acids, all of which can help reduce inflammation and improve heart health.
One study found that people who ate at least 1,000 grams of fish per month had a 17% lower risk of stroke.
Fatty fish, like salmon, tuna, and mackerel, are often higher in fat and omega-3 fatty acids, which help with inflammation. Lean fish, like cod and mahi mahi, contain less omega-3 but more nutrients like protein, iodine, and selenium.
More studies are needed to understand whether fatty or lean fish is more useful in stroke prevention.
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Citrus fruits are full of stroke-preventing nutrients, such as vitamin C, folate, and flavonoids. Flavonoids are compounds with anti-inflammatory and antioxidant abilities that can protect against heart and blood vessel disorders.
A study based in Japan found that the consumption of citrus fruits, strawberries, and grapes was associated with a lower risk of stroke in women.
More studies are needed to understand how flavonoid-rich fruits affect heart and blood vessel health and how much fruit is needed daily.
Examples of citrus fruits include:
- Oranges
- Grapefruits
- Lemons
- Limes
- Tangerines
- Mandarins
Other fruits that include flavonoids are apples, grapes, and strawberries.
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Fermented dairy products, like yogurt, may lower the risk of cardiovascular disease and blood vessel stiffness. This is especially true for people with a history of high blood pressure.
One study in people with high blood pressure reported that those who ate two or more servings of yogurt a week had a lower risk of developing cardiovascular disease.
Another study reported similar results with other dairy products, such as milk and cheese. However, this study reported no improvement in stroke risk from yogurt.
More research is needed to understand how yogurt may lower the risk of stroke and heart disease.
Reducing certain foods in your diet can also help lower your risk of stroke. These include:
- Foods high in cholesterol: Too much cholesterol can lead to plaque buildup in your arteries, which increases your risk for blood vessel disease and stroke. Cholesterol is found in foods from animals, like liver, meat, egg yolks, and shrimp.
- Foods high in saturated fat: Too much saturated fat in your diet can increase your cholesterol, which raises your risk for heart disease and stroke. Foods high in saturated fat include full-fat dairy products, red meat, and processed meats.
- Foods high in trans fat: Too much trans fat in your diet can also increase your risk for heart disease and stroke. Foods high in trans fat include fried foods, baked goods, and margarine.
- Foods high in salt (sodium): High salt intake increases your risk for high blood pressure, which increases your risk of stroke. The recommended daily salt intake is less than 2,300 milligrams (2.3 grams). However, the average American consumes about 3,400 milligrams of sodium per day.
