5 foods and supplements to reduce the risk of stroke

Incorporating certain foods into your diet can help reduce your risk of stroke.

Green leafy vegetables contain many vitamins and nutrients for cardiovascular (heart and blood vessels) health. For example, leafy vegetables 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. In addition, they are a good source of vitamin K, which keeps blood density stable. Blood that is too thin or too thick can increase the risk of stroke.

Examples of green leafy vegetables include:

• watercress
• cabbage
• Green cabbage
• Kale
• spinach

Diets high in whole grains may have a protective effect against stroke. Whole-grain foods provide fiber, potassium and antioxidants, all of which help maintain cardiovascular health.

Whole grain foods reduce the risk of cardiovascular disease by lowering cholesterol and blood pressure while maintaining healthy blood sugar. Whole grains also help reduce inflammation, another risk factor for stroke.

Whole grain foods include:

• bran
• Brown rice
• oatmeal
• Oats
• Quinoa
• Whole grain bread
• Whole grain breakfast cereals

Eating large amounts of fish can reduce the 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 were 17% less likely to suffer a stroke.

Fatty fish, such as salmon, tuna and mackerel, are often high in fat and omega-3 fatty acids, which help treat inflammation. Lean fish, such as cod and mahi mahi, contain less omega-3 but more nutrients such as protein, iodine and selenium.

More studies are needed to understand whether fatty or lean fish are more beneficial in stroke prevention.

Citrus fruits are full of stroke-preventing nutrients, such as vitamin C, folate and flavonoids. Flavonoids are compounds with anti-inflammatory and antioxidant capabilities that can protect against cardiovascular disorders.

A study conducted in Japan found that consumption of citrus fruits, strawberries, and grapes is associated with a lower risk of stroke in women.

More studies are needed to understand how flavonoid-rich fruits affect cardiovascular health and the amount of fruit needed daily.

Examples of citrus fruits include:

• Orange
• Grapefruit
• Lemon
• Sour lemon
• Tangerine
• Mandarin

Other fruits that contain flavonoids are apples, grapes and strawberries.

Fermented dairy products, such as yogurt, may reduce the risk of cardiovascular disease and hardening of the blood vessels. 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 per 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 can reduce the risk of stroke and heart disease.

Reducing certain foods in your diet can also help reduce your risk of stroke. These include:

• Foods that contain high cholesterol: Too much cholesterol can lead to plaque buildup in the arteries, increasing the risk of vascular disease and stroke. Cholesterol is found in animal foods, such as liver, meat, egg yolks, and shrimp.
• Foods high in saturated fat: Eating too much saturated fat in your diet can increase your cholesterol, which increases your risk of heart disease and stroke. Foods high in saturated fat include full-fat dairy products, red meat, and processed meats.
• Foods high in trans fats: Too much trans fat in your diet can also increase your risk of heart disease and stroke. Foods high in trans fats include fried foods, baked goods, and margarine.
• Foods high in salt (sodium): Eating large amounts of salt increases the risk of high blood pressure, which increases the 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.