Foods that may help reduce risk of stroke

What you eat plays an important role in your overall health, including your risk of stroke. While no single food can prevent a stroke, a balanced diet can help manage key risk factors like high blood pressure, cholesterol and diabetes.

“Healthy eating doesn’t have to be complicated,” says Danielle Hovannisian, Registered Dietitian, Saint Agnes Medical Center. “Small consistent choices—adding more fruits and vegetables for example—can support your overall health and help reduce your risk of stroke.”

Foods that support brain health

Incorporating low-fat, whole foods into your weekly meal plan may improve brain health. On your next visit to the grocery store, look for items like:

• Fruits and vegetables — rich in vitamins, minerals and fiber
• Whole grains — help support cholesterol levels
• Lean proteins — foods like fish, chicken and beans
• Healthy fats — found in foods like avocados, olive oil and some nuts
• Low-fat dairy — check labels on milk and other products

Foods to limit

While you can enjoy your favorite foods in moderation, it’s important to be mindful of foods that can increase your risks, including:

• Foods high in sodium (salt)
• Processed foods
• Sugary drinks
• Foods high in saturated fats

Start where you are today

Healthy eating is about progress, not perfection. Making small changes like cooking more meals at home or swapping sugary drinks for water can make a difference in your health over time. Making several drastic changes all at once can turn healthy eating into a chore, making it hard to stick with.

Consistency is key when it comes to healthy eating. The small choices you make each day can support your overall health and lower your risk of stroke.

“Starting small is best for long-term results,” says Hoavannisian. “What matters most is making changes you can stick with.”