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The Best Foods That Prevent Stroke

Scott Loeb DO
Medically reviewed by Dr. Loeb
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Scott Loeb DO
Medically reviewed by Dr. Loeb

Stroke is the fifth highest cause of mortality in the United States, according to the Centers for Disease Control and Prevention (CDC). It can happen when a blood artery carrying oxygen and nutrients to the brain becomes clogged or when a blood vessel draining fluid from the brain ruptures. 

There are several risk factors for disease, including:

  • High blood pressure.
  • Diabetes.
  • Smoking.
  • Physical inactivity. 

However, making healthy lifestyle choices can help reduce your risk of stroke. One way to do it is by following a healthy diet. 

The CDC has identified five critical components of a healthy diet: fruits, vegetables, whole grains, and low-fat dairy products. But remember that you can’t choose the appropriate diet without visiting the doctor. You must consult a professional and only then start treatment.

Stroke Prevention Food

It can happen to anyone at any time. It is essential to know the signs and risk factors of a stroke so that you can take steps to prevent one from happening. Some simple steps include:

  • Eating a healthy diet.
  • Exercising regularly.
  • Not smoking. 

This article will show several examples of food to reduce your stroke risk. Read on to get the vital knowledge about diet that can save your or your relative life. 

Stroke prevention food

1. Dark Chocolate

You might have heard that chocolate is good for your heart health, but did you know it can also help prevent stroke? That’s right – a daily dose of dark chocolate can help reduce your risk by up to 22%

2. Dried Apricots

These little orange fruits are packed with fiber, essential for good cardiovascular health. Fiber helps to remove cholesterol and other toxins from the blood, keeping the arteries clear.

3. Nuts: Walnuts, Almond, Cashews

These foods are excellent for stroke prevention as they are packed with nutrients like:

  • Omega-3 fatty acids.
  • Fiber.
  • Vitamin E.
  • Magnesium.
  • Potassium. 

4. Fresh Fruit And Vegetables

Starting your day with food full of nutritious breakfast is a great way to prevent stroke. Add some fresh fruits and vegetables to your morning meal to get your day started right. 

Fresh fruits and vegetables are full of: 

  • Vitamins.
  • Minerals.
  • Antioxidants.

They can help keep your blood pressure in check and improve your overall health.

5. Different Types Of Seeds

Several different seeds have been linked with stroke prevention. 

These include: 

  • Flaxseeds.
  • Chia seeds.
  • Hemp seeds. 

They are high in fiber and omega-3 fatty acids, critical for stroke prevention:

  1. Flaxseeds are the most studied of the three seeds, and there is some evidence to suggest that they can help lower blood pressure and improve cholesterol levels. 
  2. Chia seeds are also high in fiber and omega-3 fatty acids but contain antioxidants called flavonoids. 
  3. Hemp seeds are the least studied of the three but are also high in fiber and omega-3 fatty acids.

There are several ways to add these seeds to your diet for stroke prevention. You can add them to smoothies, yogurt, oatmeal, or baked goods. You can also purchase them in supplement form and proceed as you want.

6. Omega 3s

Omega-3 fatty acids are a type of unsaturated fat that has been linked with a number of health benefits. Omega-3s have been proven to help lower blood pressure and cholesterol levels, and they can also help reduce inflammation. Inflammation is a risk factor for stroke, so omega-3s may help reduce your risk.

You can get it from a variety of sources, including: 

  • Fish.
  • Nuts.
  • Seeds. 

Fish that are high in omega-3s include: 

  • Salmon.
  • Tuna.
  • Mackerel.
  • Sardines. 

You can also take omega-3 supplements, but be sure to talk to your doctor before you start taking them.

7. Dairy Foods

Calcium is an essential mineral for bone health and can help lower blood pressure. Dairy foods, such as milk and yogurt, are a good source of calcium. Dairy foods are also a good source of protein and vitamin D.

IMPORTANT TIP. If you are lactose intolerant, many lactose-free dairy products are available. You can also get calcium from other sources, such as: 

  • Leafy green vegetables.
  • Almonds.
  • Sardines.

8. Drink Water a Lot

Water is essential for your health, and it has many benefits. Drinking plenty of water can help you lose weight, lower blood pressure, and prevent constipation. It’s probably the best part of the diet to prevent stroke.

Aim to drink eight glasses of water a day. If you don’t like the taste of plain water, you can add a slice of lemon or lime. You can also drink sparkling water or unsweetened tea. But the main aim is to get as much water as it is secure and possible simultaneously.

Read more about what can help prevent a stroke in our other article.

What Should Eliminate From Your Stroke Diet

You should avoid many foods in your diet if you want to prevent stroke. These foods are high in: 

  • Saturated and trans fats.
  • Cholesterol.
  • Salt.
  • Sugar.

Eliminate From Your Stroke Diet

It would help if you stopped smoking as this habit can significantly reduce your life. Among other things you should stop there are:

  1. Saturated and trans fats can increase your cholesterol levels and risk of developing heart disease. Trans fats are often found in processed foods, such as cookies, crackers, and cakes. You should also avoid fried foods.
  2. Cholesterol is a type of fat that is found in your blood. High cholesterol levels can increase your risk of stroke. You should avoid foods high in cholesterol, such as eggs and liver. 
  3. Salt can increase your blood pressure, which is a risk factor for stroke. You should avoid foods high in salt, such as processed foods, fast foods, and canned soups.
  4. Sugar can cause weight gain, which is a risk factor for stroke. You should avoid foods high in sugar, such as candy, cake, and cookies. It would be best to avoid sugary drinks, such as soda and fruit juice.
  5. Alcohol can also increase your risk of stroke. If you drink alcohol, you should do so in moderation. For men, this means no more than two drinks a day. For women – no more than one drink a day.

Bottom Line

Following a healthy diet is one of the best ways to prevent stroke. Foods that are high in fiber, vitamins, and minerals and low in saturated and trans fats, cholesterol, salt, and sugar are the best solution for you. Fruits, vegetables, whole grains, dairy foods, nuts and beans, and water are all good for your health.

To get appropriate help, you should consider consulting the doctor. To do this, you can use this contact us form


  • Is it even possible to eat unhealthy food once in a while?

While eating fast food once a week will not pose any harm in the short run, once you start regularly indulging in cheat meals, all these ingredients can come back to haunt your body.

  • How can I replace seafood if I don’t eat it?

In some dishes, such as sushi, a person can substitute fish for other animal or plant-based protein sources such as chicken, tofu, or tempeh.

  • Is dieting enough to prevent the risk of stroke?

It can’t guarantee 100% risk reduction, but it can help people avoid problems with their health.

  • What if I don’t want to keep the diet?

Although the diet cannot guarantee a 100% result, it can help avoid further complications.

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Edward Medina
Edward Medina
15:34 30 Jun 22
Just such an amazing staff that makes you feel like part of their family. I’ve been going there for over 5 years now... and each visit I get the very best care and treatments that I have ever received in the 20+ years that I’ve been dealing with severe debilitating migraines. Since i started seeing them the number of my migraines has dropped from 15-20 a month to 2-3 every 3 month. I highly recommend them …they will change your life!read more
Daneisha Johnson
Daneisha Johnson
22:20 19 May 22
Dr. Askari was very kind and explained everything so I could understand. The other staff were nice as well. I would... have gave 5 stars but I was a little taken aback when I checked in and had to pay 600.00 upfront. I think that should have been discussed in a appointment confirmation call or email just so I could have been more
Jean Cooper
Jean Cooper
16:54 29 Apr 22
I love the office staff they are friendly and very helpful. Dr. JODIE is very caring and understanding to your needs... and wants to help you. I will go back. would recommend Dr. Dr. Jodie to other Patients in a heart beat. The team works well more
Linda M
Linda M
19:40 02 Apr 22
I was obviously stressed, needing to see a neurologist. The staff was so patient and Dr. Ansari was so kind. At one... point he told me to relax, we have time, when I was relaying my history of my condition. That helped ease my stress. I have seen 3 other neurologists and he was the only one who performed any assessment tests on my cognitive and physical skills. At one point I couldn't complete two assessments and got upset and cried. I was told, it's OK. That's why you're here. I was truly impressed, and super pleased with the whole experience!read more
Leslie Durham
Leslie Durham
15:05 01 Apr 22
I've been coming here for about 5 years. The staff are ALWAYS friendly and knowledgeable. The Doctors are the absolute... best!! Jodie Moore is always in such a great mood which is a plus when you are already stressed. Highly recommendedread more
Monica Del Bosque
Monica Del Bosque
14:13 25 Mar 22
Since my first post my thoughts have changed here. It's unfortunate. My doctor and PA were great, but the office staff... is horrible. They never call you back when they say they will, they misinform you, they cause you too much stress wondering what's going on, they don't keep you posted. They never answer the phone. At this point I've left four messages in the last week, and I have sent three messages. Twice from their portal and one direct email. No response. My appointment is on Monday morning at 8:30am, no confirmation on my insurance and what's going on. What the heck is going on, this is ridiculous!I've given up... the stress her office staff has put me through is just not worth it. You can do so much better, please clean house, either change out your office staff, or find a way for them to be more efficient please. You have to do something. This is not how you want to run your practice. It leaves a very bad impression on your more
Ron Buckholz
Ron Buckholz
23:32 23 Mar 22
I was actually pleasantly surprised with this visit! It took me a long time to get the appointment scheduled because no... one answers your phones EVER! After a month, I finally got in, and your staff was warm, friendly, and I was totally impressed! I feel like you will take care of my needs!read more
Steve Nabavi
Steve Nabavi
16:28 16 Mar 22
It was a nice visit. Happy staff doing all they can do to comfort the patients in a very calming environment. You ask... me they are earned a big gold star on the fridge. My only complaint they didn't give me any more
Katie Lewis
Katie Lewis
16:10 10 Feb 22
Had very positive appointments with Jodie and Dr. Sheth for my migraine care. Jodie was so fast with the injections and... has so much valuable info. I started to feel light headed during checkout and the staff was SO helpful—giving me a chair, water, and taking me into a private room until I felt better. Highly recommend this practice for migraine patients, they know what they’re doing!!read more
Joshua Martinez
Joshua Martinez
16:02 10 Dec 21
I was scheduled to be checked and just want to say that the staff was fantastic. They were kind and helpful. I was... asked many questions related to what was going on and not once did I feel as though I was being brushed off. The front desk staff was especially great in assisting me. I'm scheduled to go back for a mri and am glad that I'll be going more
Isabel Ivy
Isabel Ivy
21:42 03 Nov 21
I had such a good experience with Lone Star Neurology, Brent my MRI Tech was so awesome and made sure I was very... comfortable during the appointment. He gave me ear plugs, a pillow, leg support and blanket, easiest MRI ever lol 🤣 My 72 hour EEG nurse Amanda was also so awesome. She made sure I was take care of over the 3 days and took her time with the electrodes to make sure it was comfortable for me! Paige was also a huge help in answering all my questions when it came to my test results, and letting me know her honest opinions about how I should go forth with my more
Leslie Luce
Leslie Luce
17:37 20 Oct 21
The professionalism and want to help attitude of this office was present from the moment I contacted them. The follow... up and follow through as well as their willingness to find a way to schedule my dad was above and beyond. We visited two offices in the same day with the same experience. I am appreciative of this—we spend a lot of time with doctors and this was top notch start to more
robert Parker
robert Parker
16:38 16 Apr 21
I love going to this office. The staff is friendly and helpful. The doctor is great. I am getting the best... neurological tests and treatment I have ever had. The only reason I did not give them a 5 star rating is because it is impossible to reach a live person at the office to reschedule appointments. Every time I have tried to get through to the office it says all people are busy and I am sent to a voicemail. If they could get their phone answering fixed, I would give them a strong 5 more
MaryAnn Hornbaker
MaryAnn Hornbaker
00:26 25 Feb 21
Dr. Harney is an excellent Dr. I found him friendly , personable and thorough. I evidently am an unusual case. ... Therefore he spent a Hugh amount of time educating me. He even gave me literature to further explain my condition and how to follow up. This is something you rarely get from your doctors. So I am more than please with my doctor and his more
Roger Arguello
Roger Arguello
03:05 29 Jan 21
Always courteous, professional. The staff is very friendly and always work with you to find the best appointment time.... The care team has been great. Always taking the time to listen to your concerns and to find the best more
Margaret Rowland
Margaret Rowland
01:12 27 Jan 21
I have been a patient at Lone Star Neurology for several years. Now both my adult daughters also are patients there. I... love Jodie. She is always so prompt whether it is a teleamed call are a visit in the office. She takes the time to explain everything to me and answers all my questions. I am so blessed to have Jodie as my more
Susan Miller
Susan Miller
03:01 13 Jan 21
My husband had an accident 5 years ago and Lone Star Neurology has been such a blessing to us with my husbands care.... Jodie Moore is his provider and she is amazing! Jodie is very knowledgeable, caring, and thorough. She takes her time with you, making sure your needs are met and she is happy to answer any questions you may have. Lone Star Neurology’s patients are very lucky to have Jodie providing their care. Thank you Lone Star Neurology and especially Jodie for everything you have done for us. Jodie, you are the best!read more
Windalyn C
Windalyn C
01:32 09 Jan 21
Jodie is wonderful. She is very caring and knowledgeable. I have been to over a dozen neurologists, and none were able... to help me as much as they have here. Thanks!read more
Katie Kordel
Katie Kordel
00:40 09 Jan 21
Jodi Moore, nurse practitioner, is amazing. I have suffered from frequent, debilitating headaches for almost 20 years.... She has provided the best proactive and responsive care I have ever received. My quality of life has been greatly improved by her caring approach and tenacity in finding more
Ellie Natsis
Ellie Natsis
15:41 07 Jan 21
I have had the best experience at this neurologist's office! For over a year I have been receiving iv treatments here... each month and my nurse, Bobbie is beyond wonderful!! She's so attentive, knowledgeable, caring, and detail oriented. She makes an otherwise uncomfortable experience much more pleasant and definitely puts me at ease! She also helps me with my insurance,ordering this specialty medication and dealing with the ordering process which is no easy feat.Needless to say, she goes above a beyond in every way and I'm so grateful to this office and to Bobbie for all they do for me!read more
Matt Morris
Matt Morris
15:39 07 Jan 21
Let me start by saying that I have been coming here for years. Due to my autoimmune disease, I am in this office... once every three weeks for multiple hours at a time. The office is very clean and the staff very friendly. My only complaint would be there communication via phone. They aren't the best at responding if you leave a voicemail and expect a call back. I understand that this is prob just due to the sheer number of alls they receive daily. What I can say I like the best about the office are the people. Bobby who handles my infusions is great. I never have any issues with her setting up my infusions. She is very quick to reply to messages sent via text and if she were to leave then my whole opinion of the office may change. I also enjoy people like Matt, Lauren, and Jodi. I appreciate all that they do for me and without this team I'm not sure I would be as happy as I am to visit the office as frequently as I have to. Please ensure that these folks are recognized as they are what makes my visit to this office so tolerable :).read more
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