Around 56,000 Australians experience a stroke each year—about one every 10 minutes—and approximately 475,000 stroke survivors are currently living with the long-term effects.  While you can’t control factors like age or genetics, you can reduce your risk through lifestyle choices—especially your diet.

A heart-healthy eating pattern helps lower several major stroke risk factors, including high blood pressure, cholesterol and poor blood sugar control, says interventional cardiologist Dr Cheng-Han Chen.

Two eating patterns consistently linked to reduced stroke risk are the DASH diet and the Mediterranean diet. “Both encourage more plant-based foods—think vegetables, fruits, whole grains, beans and legumes—along with lean meats, fish, low-fat dairy and healthy fats like olive oil,” says accredited practising dietitian Kristine Dilley. “They’re also lower in energy density, which can support weight loss. Even modest weight reduction can make a real difference to your risk.”

Certain nutrients may offer extra protection. “Diets rich in anti-inflammatory foods and nutrients that support vascular health—like potassium, omega-3s, polyphenols and magnesium—can lower blood pressure, improve artery flexibility and reduce clotting,” says dietitian Scott Keatley. “All of these factors help cut the risk of both ischaemic and haemorrhagic strokes.”

Equally important: knowing what to avoid. “A balanced diet that’s lower in saturated fat, sugar and ultra-processed foods is key,” Dr Chen adds.

While eating well overall matters most, some foods have particularly strong links to stroke prevention. Below, experts break down the best foods to focus on if you’re aiming to protect your brain and your heart.

The best foods to lower stroke risk

While Dr Chen says it’s smart to focus on fruits, vegetables, nuts, whole grains and lean proteins, some foods may offer even greater protection against stroke. Here are the standouts, according to experts.

1. Leafy greens

Think spinach, kale and rocket. These are top picks for nutritionist and dietitian Sonya Angelone, who says leafy greens can lower stroke risk thanks to their high nitrate content. “The body converts nitrates into nitric oxide, which helps relax artery walls, improve blood flow and reduce blood pressure,” she explains.

In fact, a 2021 study in the European Journal of Epidemiology linked an intake of at least 60 milligrams of nitrates a day from vegetables to a 17% lower risk of stroke—that’s about a cup of leafy greens.

Leafy greens also contain vitamin K, which helps regulate clotting. “They’re packed with vitamins, minerals and fibre, all of which are linked to lower stroke risk,” Angelone adds.

2. Oranges

Citrus fruits like oranges and grapefruit are rich in vitamin C, folate and potassium, which have antioxidant and anti-inflammatory benefits, says Dilley. They also contain soluble fibre, which helps lower cholesterol—a major stroke risk factor.

However, grapefruit can interact with some medications. Angelone recommends checking with your GP to make sure it’s safe with anything you’re taking.

3. Walnuts

Walnuts are consistently recognised as a heart-healthy food. A 2021 study published in the journal Circulation found that eating around half a cup of walnuts daily for two years reduced levels of LDL (“bad”) cholesterol—a known stroke risk factor.

Their biggest benefit? Omega-3 fatty acids. “This may support heart health and reduce inflammation in the body,” says dietitian Keri Gans.

“They’re a good source of alpha-linolenic acid, a plant-based omega-3,” adds Angelone. “This has been shown to lower blood pressure, improve circulation and reduce inflammation.” Walnuts also deliver antioxidants and a range of nutrients that support cardiovascular health.

4. Yoghurt

“Yoghurt provides calcium, potassium and probiotics, all of which help lower blood pressure and improve cholesterol levels—especially when it replaces processed or sugary snacks,” says Keatley.

Angelone also points out that yoghurt is a staple of the DASH diet, which is widely recommended for stroke prevention. Just choose low-sugar varieties, as Dr Chen notes that added sugars can increase your risk of heart disease.

5. Oats

Whole grains like oats are loaded with magnesium, B vitamins and antioxidants that help protect your vascular health, says Keatley. “They also provide fibre that supports steady blood sugar levels,” he adds.

Angelone says whole grains may also help reduce inflammation in the body, further lowering stroke risk.

6. Fatty fish

Fatty fish such as salmon, sardines and mackerel are excellent sources of EPA and DHA, according to Keatley. “These nutrients reduce inflammation, stabilise heart rhythm, improve cholesterol levels and make platelets less sticky, reducing the risk of clots,” he explains.

Angelone adds that fatty fish can also help lower blood pressure and cholesterol—two major stroke risk factors. Dilley notes that they’re also a lean protein option, which supports weight management, and carrying excess weight is linked with increased stroke risk.

7. Foods rich in soluble fiber

Soluble fibre absorbs water and forms a gel-like substance in your digestive tract, slowing digestion. Keatley says foods rich in soluble fibre can help lower LDL cholesterol and stabilise blood sugar levels, which protects your blood vessels.

There are many great sources of soluble fibre, but Dilley recommends prioritising:

  • Apples
  • Apricots
  • Figs
  • Pears
  • Carrots
  • Broccoli
  • Sweet potato

8. Plant-based protein

While Dr Chen recommends lean protein overall, he specifically encourages plant-based sources. A 2024 study found that people who ate high amounts of plant-based protein had a 19% lower risk of cardiovascular disease and a 27% lower risk of coronary heart disease compared to those who consumed mostly animal protein.

“Beans like black beans and kidney beans are nutritional powerhouses, providing both soluble fibre and a healthy dose of plant-based protein,” says Dilley. “Increasing your intake of plant-based protein allows you to cut back on animal-based foods that may be higher in saturated fat.”

Other foods that may help lower your risk of stroke

The foods above are standouts, but dietitians and Dr Chen say these are also worth working into your diet:

  • Coffee. “The chemical compounds in coffee, including trace minerals and phenolic compounds, act as antioxidants and may positively affect cholesterol levels, inflammation and oxidation,” says Angelone. “So drinking moderate amounts of coffee—including decaf—may help reduce stroke risk.”

  • Beetroot. “These are also rich in nitrates and support nitric oxide production,” says Keatley.

  • Avocados. These fruits “offer potassium and heart-healthy monounsaturated fats,” Keatley adds.

  • Green tea. Full of catechins that reduce oxidative stress, sipping green tea may help protect against stroke, says Keatley.

  • Legumes. These nutritional all-stars “provide plant-based protein and fibre,” Keatley says.

  • Dark chocolate. Flavonoids in dark chocolate “enhance nitric oxide bioavailability and may slightly reduce blood pressure,” says Keatley. (Just go easy on the portion size.)

If you’re especially concerned about your stroke risk, Dr Chen recommends having a chat with your GP. They can assess your individual risk factors and help tailor a prevention plan that works for you.

© prevention.com
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Tags:  brainfoodhealthlongevitynutritionstroke