7 Dietician-Approved Foods to Reduce Stroke Risk

Almost 800,000people in the United States experience a stroke each year. Though some stroke risk factors are beyond your control—like race and ethnicity—there are some lifestyle changes you can make to lower your risk.Some of these changes include avoiding smoking cigarettes, remaining active, and limiting your salt intake. But along with these lifestyle modifications, eating certain foods can help too.The Dietary Approaches to Stop Hypertension diet (DASH diet) was originally designed to, as the name implies, stop hypertension. However, since hypertension is a risk factor for stroke, following this dietary pattern may reduce the risk of ischemic stroke as well.The DASH diet emphasizes foods that include:Whole grainsFruits and vegetablesLow-fat dairyLean meatsNuts and seedsChoosing Whole Grains May Improve Your Cardiovascular HealthWithin the DASH diet, there are some particularly helpful foods you should zero in on. This National Stroke Awareness Month, learn about seven foods that may reduce your stroke risk, especially if they are enjoyed in conjunction with an overall healthy lifestyle.100% Orange JuiceStarting your day with a glass of 100% orange juice may be one of the best steps you can take to support your heart health. This no-sugar-added beverage naturally contains potassium, a nutrient that, when consumed, decreases the risk of stroke for certain groups of people like older women.100% orange juice contains natural plant compounds called flavonoids. Including the unique flavonoids found in citrus foods (like OJ) in your diet may also be beneficial. Specifically, data shows that a higher intake of flavonoids was linked to a 22% reduced risk of ischemic stroke in menand a 19% reduced risk of stroke in women.WalnutsEating nuts like walnuts can be a positive addition to any stroke-prevention diet.Research published in theJournal of the American Heart Associationshows that, compared with individuals who don’t eat nuts (like walnuts), those who consumed more nuts (half a serving a day or more) were at a lower risk of stroke.One meta-analysis of 14 studies, also found that eating walnuts and other nuts may be related to decreased risk of stroke.StrawberriesEnjoying strawberries can help you reduce your sugar intake while still enjoying naturally sweet food. In fact, eight large strawberries have less than 8 grams of sugar.Eating Strawberries Every Day May Support Vascular Health, New Study SuggestsStrawberries also contain the densest concentration of the antioxidant fisetinin the human diet. Studies point to fisetin as a promising novel antioxidant that can potentially prevent ischemic stroke.DairyDairy foods are a nutritional powerhouse and are a natural source of key nutrients highlighted in the DASH diet—calcium, magnesium, and potassium.A review study published in theJournal of the American Heart Associationfound that people who consumed higher amounts of dairy had a lower risk of stroke.Studies Confirm Dairy Does Not Cause InflammationTeaSipping on a soothing cup of tea may help too. Try ncluding black, green, and oolong teas in your diet.Coffee and Green Tea May Reduce Death Risk After Stroke or Heart AttackData shows that the more tea a person drinks, the lower their stroke risk.So, swapping out your soda for a hot or iced tea can profoundly impact your heart health.Dark ChocolateEnjoying some dark chocolate may help keep your stroke risk at bay. According to a study published inNutrients,threeservings (one serving was 30 grams) a week is the sweet spot.However, more isn’t always better in the case of chocolate, since according to this data, eating more than three chocolate servings a week didn’t offer any additional stroke risk reduction.Fish and ShellfishAs long as you aren’t choosing fried choices, fish and shellfish can be one of the best additions to your diet to help reduce your stroke risk.In fact, the American Heart Association recommends that people eat two seafood servings a week to support heart health. Specifically, they state it can “reduce the risk of congestive heart failure, coronary heart disease, ischemic stroke, and sudden cardiac death, especially when seafood replaces the intake of less healthy foods.”Avoid Red Meat To Reduce Heart Disease Risk? New Study Draws CriticismWhen choosing seafood options, stick to lower mercury choices like salmon, shrimp, and pollock.

Almost 800,000people in the United States experience a stroke each year. Though some stroke risk factors are beyond your control—like race and ethnicity—there are some lifestyle changes you can make to lower your risk.

Some of these changes include avoiding smoking cigarettes, remaining active, and limiting your salt intake. But along with these lifestyle modifications, eating certain foods can help too.

The Dietary Approaches to Stop Hypertension diet (DASH diet) was originally designed to, as the name implies, stop hypertension. However, since hypertension is a risk factor for stroke, following this dietary pattern may reduce the risk of ischemic stroke as well.

The DASH diet emphasizes foods that include:

Choosing Whole Grains May Improve Your Cardiovascular Health

Within the DASH diet, there are some particularly helpful foods you should zero in on. This National Stroke Awareness Month, learn about seven foods that may reduce your stroke risk, especially if they are enjoyed in conjunction with an overall healthy lifestyle.

100% Orange Juice

Starting your day with a glass of 100% orange juice may be one of the best steps you can take to support your heart health. This no-sugar-added beverage naturally contains potassium, a nutrient that, when consumed, decreases the risk of stroke for certain groups of people like older women.

100% orange juice contains natural plant compounds called flavonoids. Including the unique flavonoids found in citrus foods (like OJ) in your diet may also be beneficial. Specifically, data shows that a higher intake of flavonoids was linked to a 22% reduced risk of ischemic stroke in menand a 19% reduced risk of stroke in women.

Walnuts

Eating nuts like walnuts can be a positive addition to any stroke-prevention diet.

Research published in theJournal of the American Heart Associationshows that, compared with individuals who don’t eat nuts (like walnuts), those who consumed more nuts (half a serving a day or more) were at a lower risk of stroke.

One meta-analysis of 14 studies, also found that eating walnuts and other nuts may be related to decreased risk of stroke.

Strawberries

Enjoying strawberries can help you reduce your sugar intake while still enjoying naturally sweet food. In fact, eight large strawberries have less than 8 grams of sugar.

Eating Strawberries Every Day May Support Vascular Health, New Study Suggests

Strawberries also contain the densest concentration of the antioxidant fisetinin the human diet. Studies point to fisetin as a promising novel antioxidant that can potentially prevent ischemic stroke.

Dairy

Dairy foods are a nutritional powerhouse and are a natural source of key nutrients highlighted in the DASH diet—calcium, magnesium, and potassium.

A review study published in theJournal of the American Heart Associationfound that people who consumed higher amounts of dairy had a lower risk of stroke.

Studies Confirm Dairy Does Not Cause Inflammation

Tea

Sipping on a soothing cup of tea may help too. Try ncluding black, green, and oolong teas in your diet.

Coffee and Green Tea May Reduce Death Risk After Stroke or Heart Attack

Data shows that the more tea a person drinks, the lower their stroke risk.So, swapping out your soda for a hot or iced tea can profoundly impact your heart health.

Dark Chocolate

Enjoying some dark chocolate may help keep your stroke risk at bay. According to a study published inNutrients,threeservings (one serving was 30 grams) a week is the sweet spot.

However, more isn’t always better in the case of chocolate, since according to this data, eating more than three chocolate servings a week didn’t offer any additional stroke risk reduction.

Fish and Shellfish

As long as you aren’t choosing fried choices, fish and shellfish can be one of the best additions to your diet to help reduce your stroke risk.

In fact, the American Heart Association recommends that people eat two seafood servings a week to support heart health. Specifically, they state it can “reduce the risk of congestive heart failure, coronary heart disease, ischemic stroke, and sudden cardiac death, especially when seafood replaces the intake of less healthy foods.”

Avoid Red Meat To Reduce Heart Disease Risk? New Study Draws Criticism

When choosing seafood options, stick to lower mercury choices like salmon, shrimp, and pollock.

12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Stroke Facts.Larsson SC, Wallin A, Wolk A.Dietary Approaches to Stop Hypertension Diet and Incidence of Stroke: Results From 2 Prospective Cohorts.Stroke. 2016 Apr;47(4):986-90. doi:10.1161/STROKEAHA.116.012675Seth A, Mossavar-Rahmani Y, Kamensky V, et al.Potassium intake and risk of stroke in women with hypertension and nonhypertension in the Women’s Health Initiative.Stroke. 2014 Oct;45(10):2874-80. doi:10.1161/STROKEAHA.114.006046Cassidy A, Bertoia M, Chiuve S, Flint A, Forman J, Rimm EB.Habitual intake of anthocyanins and flavanones and risk of cardiovascular disease in men.Am J Clin Nutr. 2016 Sep;104(3):587-94. doi:10.3945/ajcn.116.133132Cassidy A, Rimm EB, O’Reilly EJ, Logroscino G, Kay C, Chiuve SE, Rexrode KM.Dietary flavonoids and risk of stroke in women.Stroke. 2012 Apr;43(4):946-51. doi:10.1161/STROKEAHA.111.637835Liu X, Guasch-Ferré M, Drouin-Chartier JP, Tobias DK, Bhupathiraju SN, Rexrode KM, Willett WC, Sun Q, Li Y.Changes in Nut Consumption and Subsequent Cardiovascular Disease Risk Among US Men and Women: 3 Large Prospective Cohort Studies.J Am Heart Assoc. 2020 Apr 7;9(7):e013877. doi:10.1161/JAHA.119.013877Shao C, Tang H, Zhao W, He J.Nut intake and stroke risk: A dose-response meta-analysis of prospective cohort studies.Sci Rep. 2016 Jul 29;6:30394. doi:10.1038/srep30394Khan N, Syed DN, Ahmad N, Mukhtar H.Fisetin: a dietary antioxidant for health promotion.Antioxid Redox Signal. 2013 Jul 10;19(2):151-62. doi:10.1089/ars.2012.4901.de Goede J, Soedamah-Muthu SS, Pan A, Gijsbers L, Geleijnse JM.Dairy Consumption and Risk of Stroke: A Systematic Review and Updated Dose-Response Meta-Analysis of Prospective Cohort Studies.J Am Heart Assoc. 2016 May 20;5(5):e002787. doi:10.1161/JAHA.115.002787Shen L, Song LG, Ma H, Jin CN, Wang JA, Xiang MX.Tea consumption and risk of stroke: a dose-response meta-analysis of prospective studies.J Zhejiang Univ Sci B. 2012 Aug;13(8):652-62. doi:10.1631/jzus.B1201001Uan S, Li X, Jin Y, Lu J.Chocolate Consumption and Risk of Coronary Heart Disease, Stroke, and Diabetes: A Meta-Analysis of Prospective Studies.Nutrients. 2017 Jul 2;9(7):688. doi:10.3390/nu9070688Rimm EB, Appel LJ, Chiuve SE, et al.American Heart Association Nutrition Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Epidemiology and Prevention; Council on Cardiovascular Disease in the Young; Council on Cardiovascular and Stroke Nursing; and Council on Clinical Cardiology. Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association.Circulation. 2018 Jul 3;138(1):e35-e47. doi:10.1161/CIR.0000000000000574

12 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Stroke Facts.Larsson SC, Wallin A, Wolk A.Dietary Approaches to Stop Hypertension Diet and Incidence of Stroke: Results From 2 Prospective Cohorts.Stroke. 2016 Apr;47(4):986-90. doi:10.1161/STROKEAHA.116.012675Seth A, Mossavar-Rahmani Y, Kamensky V, et al.Potassium intake and risk of stroke in women with hypertension and nonhypertension in the Women’s Health Initiative.Stroke. 2014 Oct;45(10):2874-80. doi:10.1161/STROKEAHA.114.006046Cassidy A, Bertoia M, Chiuve S, Flint A, Forman J, Rimm EB.Habitual intake of anthocyanins and flavanones and risk of cardiovascular disease in men.Am J Clin Nutr. 2016 Sep;104(3):587-94. doi:10.3945/ajcn.116.133132Cassidy A, Rimm EB, O’Reilly EJ, Logroscino G, Kay C, Chiuve SE, Rexrode KM.Dietary flavonoids and risk of stroke in women.Stroke. 2012 Apr;43(4):946-51. doi:10.1161/STROKEAHA.111.637835Liu X, Guasch-Ferré M, Drouin-Chartier JP, Tobias DK, Bhupathiraju SN, Rexrode KM, Willett WC, Sun Q, Li Y.Changes in Nut Consumption and Subsequent Cardiovascular Disease Risk Among US Men and Women: 3 Large Prospective Cohort Studies.J Am Heart Assoc. 2020 Apr 7;9(7):e013877. doi:10.1161/JAHA.119.013877Shao C, Tang H, Zhao W, He J.Nut intake and stroke risk: A dose-response meta-analysis of prospective cohort studies.Sci Rep. 2016 Jul 29;6:30394. doi:10.1038/srep30394Khan N, Syed DN, Ahmad N, Mukhtar H.Fisetin: a dietary antioxidant for health promotion.Antioxid Redox Signal. 2013 Jul 10;19(2):151-62. doi:10.1089/ars.2012.4901.de Goede J, Soedamah-Muthu SS, Pan A, Gijsbers L, Geleijnse JM.Dairy Consumption and Risk of Stroke: A Systematic Review and Updated Dose-Response Meta-Analysis of Prospective Cohort Studies.J Am Heart Assoc. 2016 May 20;5(5):e002787. doi:10.1161/JAHA.115.002787Shen L, Song LG, Ma H, Jin CN, Wang JA, Xiang MX.Tea consumption and risk of stroke: a dose-response meta-analysis of prospective studies.J Zhejiang Univ Sci B. 2012 Aug;13(8):652-62. doi:10.1631/jzus.B1201001Uan S, Li X, Jin Y, Lu J.Chocolate Consumption and Risk of Coronary Heart Disease, Stroke, and Diabetes: A Meta-Analysis of Prospective Studies.Nutrients. 2017 Jul 2;9(7):688. doi:10.3390/nu9070688Rimm EB, Appel LJ, Chiuve SE, et al.American Heart Association Nutrition Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Epidemiology and Prevention; Council on Cardiovascular Disease in the Young; Council on Cardiovascular and Stroke Nursing; and Council on Clinical Cardiology. Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association.Circulation. 2018 Jul 3;138(1):e35-e47. doi:10.1161/CIR.0000000000000574

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Centers for Disease Control and Prevention.Stroke Facts.Larsson SC, Wallin A, Wolk A.Dietary Approaches to Stop Hypertension Diet and Incidence of Stroke: Results From 2 Prospective Cohorts.Stroke. 2016 Apr;47(4):986-90. doi:10.1161/STROKEAHA.116.012675Seth A, Mossavar-Rahmani Y, Kamensky V, et al.Potassium intake and risk of stroke in women with hypertension and nonhypertension in the Women’s Health Initiative.Stroke. 2014 Oct;45(10):2874-80. doi:10.1161/STROKEAHA.114.006046Cassidy A, Bertoia M, Chiuve S, Flint A, Forman J, Rimm EB.Habitual intake of anthocyanins and flavanones and risk of cardiovascular disease in men.Am J Clin Nutr. 2016 Sep;104(3):587-94. doi:10.3945/ajcn.116.133132Cassidy A, Rimm EB, O’Reilly EJ, Logroscino G, Kay C, Chiuve SE, Rexrode KM.Dietary flavonoids and risk of stroke in women.Stroke. 2012 Apr;43(4):946-51. doi:10.1161/STROKEAHA.111.637835Liu X, Guasch-Ferré M, Drouin-Chartier JP, Tobias DK, Bhupathiraju SN, Rexrode KM, Willett WC, Sun Q, Li Y.Changes in Nut Consumption and Subsequent Cardiovascular Disease Risk Among US Men and Women: 3 Large Prospective Cohort Studies.J Am Heart Assoc. 2020 Apr 7;9(7):e013877. doi:10.1161/JAHA.119.013877Shao C, Tang H, Zhao W, He J.Nut intake and stroke risk: A dose-response meta-analysis of prospective cohort studies.Sci Rep. 2016 Jul 29;6:30394. doi:10.1038/srep30394Khan N, Syed DN, Ahmad N, Mukhtar H.Fisetin: a dietary antioxidant for health promotion.Antioxid Redox Signal. 2013 Jul 10;19(2):151-62. doi:10.1089/ars.2012.4901.de Goede J, Soedamah-Muthu SS, Pan A, Gijsbers L, Geleijnse JM.Dairy Consumption and Risk of Stroke: A Systematic Review and Updated Dose-Response Meta-Analysis of Prospective Cohort Studies.J Am Heart Assoc. 2016 May 20;5(5):e002787. doi:10.1161/JAHA.115.002787Shen L, Song LG, Ma H, Jin CN, Wang JA, Xiang MX.Tea consumption and risk of stroke: a dose-response meta-analysis of prospective studies.J Zhejiang Univ Sci B. 2012 Aug;13(8):652-62. doi:10.1631/jzus.B1201001Uan S, Li X, Jin Y, Lu J.Chocolate Consumption and Risk of Coronary Heart Disease, Stroke, and Diabetes: A Meta-Analysis of Prospective Studies.Nutrients. 2017 Jul 2;9(7):688. doi:10.3390/nu9070688Rimm EB, Appel LJ, Chiuve SE, et al.American Heart Association Nutrition Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Epidemiology and Prevention; Council on Cardiovascular Disease in the Young; Council on Cardiovascular and Stroke Nursing; and Council on Clinical Cardiology. Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association.Circulation. 2018 Jul 3;138(1):e35-e47. doi:10.1161/CIR.0000000000000574

Centers for Disease Control and Prevention.Stroke Facts.

Larsson SC, Wallin A, Wolk A.Dietary Approaches to Stop Hypertension Diet and Incidence of Stroke: Results From 2 Prospective Cohorts.Stroke. 2016 Apr;47(4):986-90. doi:10.1161/STROKEAHA.116.012675

Seth A, Mossavar-Rahmani Y, Kamensky V, et al.Potassium intake and risk of stroke in women with hypertension and nonhypertension in the Women’s Health Initiative.Stroke. 2014 Oct;45(10):2874-80. doi:10.1161/STROKEAHA.114.006046

Cassidy A, Bertoia M, Chiuve S, Flint A, Forman J, Rimm EB.Habitual intake of anthocyanins and flavanones and risk of cardiovascular disease in men.Am J Clin Nutr. 2016 Sep;104(3):587-94. doi:10.3945/ajcn.116.133132

Cassidy A, Rimm EB, O’Reilly EJ, Logroscino G, Kay C, Chiuve SE, Rexrode KM.Dietary flavonoids and risk of stroke in women.Stroke. 2012 Apr;43(4):946-51. doi:10.1161/STROKEAHA.111.637835

Liu X, Guasch-Ferré M, Drouin-Chartier JP, Tobias DK, Bhupathiraju SN, Rexrode KM, Willett WC, Sun Q, Li Y.Changes in Nut Consumption and Subsequent Cardiovascular Disease Risk Among US Men and Women: 3 Large Prospective Cohort Studies.J Am Heart Assoc. 2020 Apr 7;9(7):e013877. doi:10.1161/JAHA.119.013877

Shao C, Tang H, Zhao W, He J.Nut intake and stroke risk: A dose-response meta-analysis of prospective cohort studies.Sci Rep. 2016 Jul 29;6:30394. doi:10.1038/srep30394

Khan N, Syed DN, Ahmad N, Mukhtar H.Fisetin: a dietary antioxidant for health promotion.Antioxid Redox Signal. 2013 Jul 10;19(2):151-62. doi:10.1089/ars.2012.4901.

de Goede J, Soedamah-Muthu SS, Pan A, Gijsbers L, Geleijnse JM.Dairy Consumption and Risk of Stroke: A Systematic Review and Updated Dose-Response Meta-Analysis of Prospective Cohort Studies.J Am Heart Assoc. 2016 May 20;5(5):e002787. doi:10.1161/JAHA.115.002787

Shen L, Song LG, Ma H, Jin CN, Wang JA, Xiang MX.Tea consumption and risk of stroke: a dose-response meta-analysis of prospective studies.J Zhejiang Univ Sci B. 2012 Aug;13(8):652-62. doi:10.1631/jzus.B1201001

Uan S, Li X, Jin Y, Lu J.Chocolate Consumption and Risk of Coronary Heart Disease, Stroke, and Diabetes: A Meta-Analysis of Prospective Studies.Nutrients. 2017 Jul 2;9(7):688. doi:10.3390/nu9070688

Rimm EB, Appel LJ, Chiuve SE, et al.American Heart Association Nutrition Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Epidemiology and Prevention; Council on Cardiovascular Disease in the Young; Council on Cardiovascular and Stroke Nursing; and Council on Clinical Cardiology. Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association.Circulation. 2018 Jul 3;138(1):e35-e47. doi:10.1161/CIR.0000000000000574

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