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More than 795,000 people in the United States have a stroke each year, many of whom might’ve prevented it. Lifestyle factors, including your diet, can have a major role in your risk of stroke.

Making healthier choices — like eating whole grains, fruits and vegetables, and lean proteins — can lower your stroke risk.

Learn more about foods that may help you prevent a stroke.

How Does Diet Affect the Risk of Stroke?

What you eat can have a major impact on your stroke risk. Unhealthy eating can lead to a higher risk of stroke, while a healthier diet can help lower your risk.

An international INTERSTROKE study examined stroke risk factors. It linked five risk factors — diet, high blood pressure, lack of exercise, obesity, and smoking — to 82% of ischemic strokes and 90% of hemorrhagic strokes that were attributable to risk factors.

Unhealthy dietary habits can raise your risk of conditions that are risk factors for stroke, including:

• Diabetes — Consuming too many added sugars can put you at risk of diabetes.
• High blood pressure — High sodium intake can put you at risk of high blood pressure.
• High cholesterol — Consuming high amounts of cholesterol and saturated and trans fats can raise your risk of high cholesterol.
• Obesity — High consumption of added sugars and saturated fats are among the risk factors of obesity.

Healthy eating is a crucial way to lower your risk of stroke.

What Foods Can Lower My Stroke Risk?

To lower your risk of stroke, you should aim for foods high in fiber and low in saturated fats, added sugars, and sodium. Many of the same foods that prevent stroke are also foods that can help prevent blood clots and reduce heart attack risk.

Here are some of the foods to emphasize in your diet:

Fruits and vegetables

Fresh fruits and vegetables are an essential part of any healthy diet. Many are high in fiber and other essential vitamins, minerals, and nutrients. Most also contain flavonoids, chemical compounds that can help prevent plaque buildup in the arteries, which can lead to stroke.

You should aim for at least five servings of fruits and vegetables daily. Try some of these to lower your risk of stroke:

• Apples.
• Berries.
• Cherries.
• Citrus fruits.
• Grapes.
• Leafy green vegetables (broccoli, spinach, kale, romaine lettuce, and so forth).
• Soybeans.

Whole grains

Unrefined whole grains are good sources of fiber, vitamins, and minerals. They can help lower your risk of stroke and other health conditions. Whole-grain cereals, bread, rice, and pasta are better options than white bread, white rice, white pasta, and sugary cereals.

To know if a food is whole-grain, check the product packaging for terms like whole-grain or whole-wheat.

Examples of whole-grain foods include:

• Brown rice and wild rice.
• Oatmeal.
• Popcorn.
• Quinoa.
• Whole-grain cereals.
• Whole-wheat bread, buns, and tortillas.
• Whole-wheat pasta.

Lean proteins

To reduce your stroke risk, choose lean animal- and plant-based proteins. You should limit red meat like beef and pork, which is generally higher in saturated fat. Poultry and fish are better options.

If you like eggs, the egg white is healthier than the egg yolk, which contains cholesterol and saturated fat.

Examples of lean protein include:

• Beans, lentils, and peas — Part of the legume family, these are good sources of protein, fiber, and other nutrients. If you’re eating canned products, aim for low-sodium or no-salt options.
• Egg whites — Egg whites have less protein than the whole egg, but they’re still a good protein source. They also don’t contain cholesterol or saturated fat, which are only in the yolk.
• Fish — Oily fish, which are rich in healthy omega-3 fatty acids, are particularly good options. Examples include tuna, salmon, mackerel, and trout.
• Nuts — Almonds, cashews, walnuts, and many other nuts are good sources of protein and healthy fats. However, they’re also high in calories, so pay attention to how much you’re eating.
• Poultry — Chicken, turkey, and other poultry are better options than red meat. Skinless poultry is particularly beneficial.

Low-fat dairy

When you’re in the dairy aisle, shop for products marked low-fat or nonfat. Avoid whole milk and full-fat cheeses, yogurt, and ice cream.

Healthier options include:

• 1% or skim milk.
• Low-fat or fat-free cheeses.
• Low-fat or fat-free ice cream or frozen yogurt.
• Low-fat or nonfat yogurt.

If you’re looking for milk alternatives, the American Heart Association recommends almond, oat, or soy milk. Avoid products containing coconut oil, palm oil, or palm kernel oil.

Healthy oils

When choosing cooking oils, aim for those with low saturated fat and higher unsaturated fats. Remember that even though some cooking oils are healthier than others, you should still use them in moderation.

Examples of healthier cooking oils include:

• Avocado oil
• Canola oil
• Olive oil
• Sesame oil

Potassium-rich foods

Higher levels of potassium can help lower your stroke risk. Foods that are rich in potassium include:

• Avocados.
• Bananas.
• Chicken.
• Citrus fruits.
• Leafy green vegetables.
• Salmon.
• Potatoes and sweet potatoes.

If you’re not getting enough potassium in your diet, talk to your doctor about whether a potassium supplement is right for you.

Diets to Reduce Stroke Risk

According to the American Stroke Association, the Mediterranean diet and the DASH diet meet American Heart Association healthy eating guidelines. Some studies have linked these diets to lower stroke risk.

The diets have many things in common, including limiting red meat, added sugars, and other unhealthy eating habits:

• DASH diet — Short for Dietary Approach to Stop Hypertension, the DASH diet emphasizes fruits, vegetables, low-fat or nonfat dairy, whole grains, and lean protein. It discourages alcohol, added sugars, fatty proteins, and high-sodium foods, among other recommendations.
• Mediterranean diet — The Mediterranean diet reflects the eating patterns of countries along the Mediterranean Sea. Its foundational foods include fish and seafood, fruits and vegetables, legumes, nuts and seeds, whole grains, and olive oil. Fruit is the dessert with meals.

The American Stroke Association says vegetarian, vegan, and plant-based diets also are good options for lowering stroke risk.

Other Ways to Prevent Stroke

In addition to eating healthy, other ways you can lower your stroke risk include:

• Avoiding alcohol or drinking only in moderation.
• Exercising regularly (at least 150 minutes of moderate-intensity activity per week).
• Maintaining a healthy weight, cholesterol, and blood pressure.
• Not smoking or quitting smoking.
• Visiting your doctor for regular checkups.

Also, if you are at greater risk of stroke, your doctor may prescribe medications to lower your risk. If prescribed medicine, make sure you take it regularly.