Reviewed by Dietitian Kelli McGrane, M.S., RD
Credit: Getty Images. EatingWell design.
Key Points
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Certain foods have been unjustly criticized regarding vascular and overall health.
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Nutrients found in nuts, bananas, coffee, oatmeal, tofu, and beans may help decrease stroke risk.
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Emphasizing whole foods, maintaining an active lifestyle, avoiding smoking, and prioritizing sleep are essential for stroke prevention.
Sorting through the endless array of dietary advice aimed at improving brain and vascular health can be overwhelming. One day, a food is said to increase stroke risk, and the next, it’s proclaimed as a nutrient powerhouse. This constant flip-flopping can leave consumers perplexed about what should be included in their diet. We consulted dietitians to dissect the science behind and highlight six commonly misunderstood foods that could potentially lower your stroke risk.
1. Nuts
Nuts are frequently overlooked due to their calorie count. However, the truth is that these calories are derived from heart-healthy fats that may help reduce stroke risk. “The unsaturated fats in nuts are beneficial for cardiovascular health,” explains Meghan Pendleton, M.S., RDN of Meghan Pendleton Nutrition. Studies suggest that consuming nuts at least five times weekly might lower stroke risk by 19%. Additionally, nuts abound in antioxidants such as vitamin E and polyphenols, which combat inflammation, a critical factor in atherosclerosis that could lead to stroke. For creative ways to include more nuts in your meals, consider trying our Everything-Seasoned Almonds.
2. Bananas
Often criticized for their higher sugar content, bananas frequently find themselves on the “do not eat” list for those focusing on weight loss and overall wellness. Yet, this sweet fruit offers significant health benefits beyond carbohydrates. “Rich in potassium, bananas help lower blood pressure,” points out Veronica Rouse, RD, CDE, founder of The Heart Dietitian. Since high blood pressure is a leading stroke risk factor, adequate potassium intake is vital. Many Americans do not consume enough of the suggested daily intake of 4,700 milligrams. You can easily enhance your potassium intake by adding banana slices to yogurt parfaits or tossing frozen bananas into a blender for a creamy smoothie.
3. Coffee
For many, coffee serves as a daily energizer, but its relationship with stroke risk can ignite debate. The good news? You don’t need to forgo your morning cup. While caffeine may cause a temporary spike in blood pressure, it doesn’t seem to contribute to long-term hypertension. In fact, moderate coffee consumption (2 to 3 cups daily) is associated with a reduced stroke risk, according to long-term studies,” notes Rouse.
Aside from being synonymous with caffeine, coffee is also rich in antioxidants like chlorogenic acid and flavonoids, contributing to its protective effects against strokes. However, Rouse cautions that excessive intake might elevate stroke risk, so it’s wise to limit your java consumption to no more than three cups a day.
4. Oatmeal
Once celebrated for its heart-healthy properties, oatmeal has faced some misguided criticism related to blood sugar spikes. “While some worry about oatmeal affecting blood sugar levels, you can prepare it in a way that maximizes its heart benefits,” says Pendleton. Oats are rich in beta-glucan, a soluble fiber renowned for its cholesterol-lowering effects. They also contain phenolic compounds with antioxidant and anti-inflammatory properties linked to reduced stroke risk. To enjoy the benefits, Pendleton advises choosing steel-cut or rolled oats over instant varieties, which are more processed and might be digested more quickly. Pairing your oatmeal with a source of protein, healthy fat, and extra fiber, like in our Oatmeal with Fruit & Nuts, can also make for a balanced breakfast.
5. Beans
“Beans are an excellent and affordable option for enhancing cardiovascular health, despite being vilified due to misinformation about lectins circulating on social media,” asserts Pendleton. Lectins are proteins linked to symptoms like nausea and digestive distress; however, properly soaking and cooking beans neutralizes lectins, rendering them both safe and nutritious.
Pendleton emphasizes that beans are abundant in soluble fiber, which helps remove cholesterol from the intestines through the stool. This function is instrumental in reducing stroke mortality. Beans also provide a rich source of potassium and magnesium, making them a formidable choice for heart and brain health. If beans aren’t already part of your meals, try our Sweet Potato-Black Bean Tostadas for a delicious and hearty dish.
6. Tofu
Often dismissed as a “fake” food that could disturb hormonal balances, tofu doesn’t deserve this negative reputation. In fact, it can be very beneficial. Made from soybeans through a natural curdling process, tofu has been a dietary staple in many Asian cultures for centuries. “Tofu is teeming with isoflavones, a category of antioxidants that can aid in maintaining healthy blood pressure. A meta-analysis has shown that higher intakes of soy products like tofu correlate with a reduced risk of stroke,” informs Rouse.
Other Tips to Lower Your Stroke Risk
In addition to enjoying the foods mentioned, both dietitians recommend adopting the following lifestyle and dietary strategies to further mitigate your stroke risk:
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Follow the Mediterranean or DASH diet: These eating patterns are abundant in fruits, vegetables, whole grains, legumes, nuts, and seeds, while including moderate amounts of fish, lean protein, and low-fat dairy. They advocate for minimizing processed foods and added sugars.
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Stay active: Aim for at least 150 minutes of moderate aerobic exercise each week, supplemented by two strength-training sessions.
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Quit smoking: When you eliminate smoking, your stroke risk notably diminishes. Consider documenting your motivations to quit, setting a deadline, and outlining a strategy to manage cravings. Consulting a healthcare professional can assist you with this transition.
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Prioritize sleep: Aim for seven to nine hours of quality sleep nightly. Additionally, seek treatment for sleep apnea, which has been linked to increased stroke risk.
The Bottom Line
Common misconceptions abound regarding foods that can help reduce stroke risk. Unfortunately, many items are branded as “bad” based on incomplete or misleading information. However, the reality is that several of these foods—such as nuts, bananas, coffee, oatmeal, tofu, and beans—contain valuable nutrients that can play a crucial role in lowering stroke risk. The next time you encounter advice that disparages a food based solely on a single aspect of its nutritional content, consider consulting a dietitian or healthcare professional to clarify any confusion. Ultimately, improving your brain and cardiovascular health can be pleasurable, with an array of delicious foods that can fit seamlessly into a balanced diet.
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