8 Foods That May Reduce Your Risk of Stroke

A cup of green tea every day helps your body fight against cognitive aging. Green tea is also rich in antioxidants and helps cleanse your liver.
8 Foods That May Reduce Your Risk of Stroke
Valeria Sabater

Written and verified by psychologist Valeria Sabater.

Last update: 27 May, 2022

Strokes are the third leading cause of death worldwide, behind heart disease and cancer. It’s impossible to be 100% sure you’ll never have a stroke, but many studies have shown that leading a healthy lifestyle with the incorporation of certain basic foods in your diet can help reduce your risk of stroke by up to 30%.

Not only will it help you avoid this life-threatening health issue, it will also improve your quality of life. So why not start adding these key foods to your diet today? Read on and find out what they are!

Foods that help improve your brain health

You might think that the age group that’s most at risk of stroke is anyone between 55 and70 years old. That’s false. Unfortunately, strokes can happen to younger people just as easily as they can to older people.

There’s occasionally a genetic or hereditary component, but a poor diet and a life filled with stress and anxiety can greatly increase your risk of stroke. This is why it’s absolutely worth it to eat well. It will reduce your risk and improve your quality of life.

Let’s take a look at what foods you should be eating every day.

1. Carrots can help reduce your risk of stroke

carrots can reduce your risk of stroke
According to a 2008 study by Harvard University, eating around five servings of carrots a week could reduce your risk of stroke by up to 50%.

It’s worth taking that with a grain of salt, but it’s hard to deny the natural benefits of carrots. It’s rich in antioxidants, which prevents blood clots and promotes healthy blood circulation. So, have carrots whenever you can.

2. Brussels sprouts

Brussels sprouts are rich in potassium and folate, essential nutrients for preventing cholesterol  buildup in the arteries and eliminating toxins from your body through urine.

3. Avocados

All you need to do is eat a half an avocado a day. They’re rich in fatty acids, like omega-3, that are good for the brain and can prevent cellular aging and oxidation. Remember…half an avocado a day!

4. Tomatoes

Tomatoes are a natural source of antioxidants like lycopene, which is known to help reduce your risk of stroke thanks to its ability to control blood pressure and improve circulation. This is all due to a substance called homocysteine, which has a link with a higher risk of stroke.

5. Sardines in oil

sardines on bread
It’s good to eat them twice a week. Why? Sardines are a natural source of healthy fats, calcium, and vitamin D. They provide natural protection for your brain, but there’s one thing you should know: If you open a tin of sardines and don’t finish them, don’t ever store them in the original can. Transfer them into a glass container or anything other than metal.

6. Melons and watermelon

Both of these fruits have a very high water content and are rich in minerals and antioxidants. They’re also low in sodium, making them perfect for reducing cholesterol levels and avoiding atherosclerosis. Try to have a bowl of melon or canteloupe every day.

Read more:

Four Amazing Natural Home Remedies with Melon

7. Green tea

green tea
Have a cup of green tea every day. It’s a naturally rich source of antioxidants, polyphenols, and compounds that help reduce cholesterol and fight the cognitive aging process. To get the most out of your green tea, drink it 20 minutes after a meal.

8. Oats

Oatmeal can help reduce blood sugar levels and keep bad cholesterol (LDL) at bay. Don’t forget that oats are also great for reducing stress and giving your brain critical nutrients like zinc and iron. So, why not start off your day with a bowl of oatmeal?

Important things to remember about your risk of stroke

person walking barefoot
The foods we just talked about can help reduce your risk of stroke by up to 30-50%, but it’s also important to remember these things:
  • You need to maintain a balance, varied diet. Don’t eat the same things every single day of the year. Be creative, combine foods in different ways. Ly M. Steffen, an epidemiologist at the University of Minnesota, has said that eating three pieces of fruit and vegetables can help reduce your risk of stroke more than just having five pieces of fruit and no vegetables.
  • Don’t make the mistake that you have to limit what you eat to avoid certain diseases. That’s just not true. You can still have fats, for example. It’s just that they should be “healthy fats” like olive oil, because these can protect your brain health.
  • Last but not least, maintain control over your stress and your daily life. Don’t give in and be sedentary. Don’t lose all your curiosity about the world. Stay active, both mentally and physically, and you’ll be doing wonders for your brain’s health.

At the end of the day, by caring for your overall health, you’ll also be taking care of your brain!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

    • Act FAST. (n.d.).
    • Mayo Clinic Staff. (2018). Stroke.
    • NINDS Stroke Information Page. (2018).
    • What is stroke? (n.d.).

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.