17 Foods That Lower Your Risk Of Stroke And Other Cardiovascular Diseases

Foods that lower your risk of stroke and cardiovascular diseases include vegetables, fruits, whole grains, nuts, fish, olive oil, and red wine.

Heart disease is the leading cause of death in the United States. It kills more Americans every year than cancer, accidents, diabetes, and AIDS combined.

There are many foods that lower your risk of stroke and cardiovascular diseases. In fact, most of these foods are also great for weight loss. But how do you know which ones are safe for you?

In this article, we’ll go over 17 foods that help prevent heart disease and stroke. We’ll talk about why they work, and we’ll even look at some of the side effects.

1. Whole Grains

They’re rich in fiber and nutrients, including magnesium, potassium, folate, iron, zinc, copper, manganese, selenium, and vitamin B6. They’re also loaded with antioxidants that help prevent cell damage and inflammation.

One study found that eating whole grains lowers blood pressure and reduces the risk of heart disease. Another study showed that women who ate the most whole grains had a 30% lower risk of developing diabetes than those who ate the least.

The American Heart Association recommends at least three servings of whole grains each day. One serving equals 1 slice of bread, ½ cup cooked cereal, ¼ cup pasta, 2/3 cup rice, 1/2 cup dry beans, or 1 ounce of 100% fruit juice.

If you eat whole grains regularly, you may be able to reduce your risk of stroke and cardiovascular diseases.

2. Berries

Berries are delicious fruits that contain powerful antioxidants called polyphenols. These antioxidants help prevent cardiovascular diseases and stroke. They’re found in blueberries, strawberries, raspberries, blackberries, cranberries, and others.

According to the American Heart Association, eating at least two servings of berries per week can reduce the risk of heart disease and stroke. Berries contain antioxidants called flavonoids, which may protect against blood clots, lower cholesterol, and improve circulation.

3. Beets

Beets are loaded with betanin, which may help lower homocysteine levels. Homocysteine is linked to heart disease and stroke.

The most important compound in beets is betanin, which lowers bad LDL cholesterol (the kind that clogs arteries) and increases good HDL cholesterol (the kind that helps clear away plaque). Betanin also reduces inflammation, which is another risk factor for stroke.

Other compounds in beets include quercetin, kaempferol, rutin, and luteolin. These compounds may also help prevent cardiovascular disease.

3. Nuts

Nuts are high in healthy fats, protein and fiber, which makes them an excellent source of energy. They’re also low in calories and sodium. Walnuts and almonds are particularly good sources of omega-3 fatty acids, which may help prevent heart attacks and strokes.

They contain healthy fats called polyunsaturated fatty acids (PUFAs), which may help prevent heart disease.

4. Fruits and vegetables

Fruits and vegetables are loaded with antioxidants, nutrients, fiber, and phytonutrients that help prevent cardiovascular diseases. They’re also rich sources of potassium, magnesium, vitamin C, folate, and iron.

The American Heart Association recommends eating at least five servings of fruits and vegetables every day. This includes two servings of fruit and three servings of vegetables.

If you’re looking for ways to eat healthier, consider adding some of these foods to your diet.

• Apples
• Blueberries
• Broccoli
• Carrots
• Cauliflower
• Celery
• Collard greens
• Kale
• Lettuce
• Onions
• Peas
• Spinach
• Sweet potatoes
• Tomatoes
• Yams
• Zucchini

5. Healthy fats

The American Heart Association recommends eating foods rich in healthy fats, including olive oil, avocado, nuts, seeds, fish, and avocados. These foods contain monounsaturated fatty acids (MUFAs), polyunsaturated fatty acids (PUFAs), and omega-3 fatty acids. MUFAs help reduce cholesterol and triglycerides, PUFAs improve blood flow and circulation, and omega-3 fatty acid helps maintain heart health.

These healthy fats are found in many fruits and vegetables, especially those grown in warmer climates. They’re also found in dairy products, eggs, meat, poultry, and seafood. In fact, some studies suggest that people who eat a diet rich in these healthy fats may be at a reduced risk of cardiovascular disease.

6. Fish

The health benefits of fish are well documented. Fish contain omega-3 fatty acids, which help prevent cardiovascular disease, reduce inflammation, and improve brain function. In fact, eating just two servings of fish per week may cut your risk of stroke by half!

The American Heart Association recommends eating two servings per week of oily fish (such as salmon, tuna, mackerel, sardines, herring, trout) because they’re rich sources of omega-3 fatty acids. In fact, some studies suggest that people who eat fish at least twice a week have a lower risk of cardiovascular disease than those who don’t eat fish.

Another option is to eat wild-caught fish instead of farmed fish. Wild-caught fish are usually healthier because they’re not exposed to antibiotics or hormones. They also tend to be leaner than farm-raised fish.

7. Poultry

If you’re looking for foods that help reduce your risk of stroke and cardiovascular diseases, poultry is a great place to start. Poultry includes chicken, turkey, duck, goose, quail, guinea fowl, emu, ostrich, and pheasant.

The main reason poultry is a healthy food is because it’s loaded with protein. Protein helps build strong muscles and bones, and it also helps keep blood pressure down. In fact, studies show that people who eat more protein have a lower risk of heart disease than those who don’t.

8. Legumes

Legumes are foods rich in protein, fiber, vitamins, minerals, antioxidants, and phytonutrients. They’re also very filling and help keep blood sugar stable. In fact, they may be the most important food group for lowering cardiovascular disease risk.

They’re packed with folate, magnesium, zinc, vitamin B6, and vitamin C. These nutrients help prevent stroke and other cardiovascular diseases.

They’re also great sources of iron and potassium. Iron helps build red blood cells, which carry oxygen throughout the body. Potassium helps regulate heart rhythm and muscle contraction.

9. Olive oil

Olive oil is a great source of monounsaturated fats, which may help reduce cholesterol and prevent cardiovascular disease. In fact, olive oil is the only food that contains significant amounts of oleic acid, a type of monounsaturated fat.

The American Heart Association recommends eating at least two tablespoons of extra virgin olive oil each day. But don’t stop there. Olive oil is also rich in antioxidants, including lutein and zeaxanthin, which protect cells from damage and keep them healthy.

10. Red wine

Red wine is known to be beneficial for cardiovascular health. Red wine contains antioxidants called polyphenols that help protect blood vessels from damage. In fact, red wine may reduce the risk of stroke and heart disease.

Polyphenols are powerful antioxidants that prevent free radicals from damaging cells. Free radicals are molecules that cause cell damage when they attack healthy cells.

The best way to get these benefits is by drinking moderate amounts of red wine daily. One glass of red wine per day can provide significant antioxidant protection. But remember, moderation is key. Too much alcohol can lead to liver problems.

11. Tea

The antioxidants found in tea may reduce inflammation in the arteries, helping to prevent plaque buildup and strokes. In fact, some studies suggest that green tea may be better than red wine at protecting against heart disease.

One type of tea that lowers the risk of cardiovascular disease is green tea. Green tea contains catechins, which are antioxidants that protect cells from damage. Catechins also inhibit blood clotting, which reduces the risk of heart attack and stroke.

Another type of tea that lowers cholesterol is oolong tea. Oolong tea contains polyphenols, which are plant chemicals that have anti-inflammatory properties. Polyphenols also prevent LDL (bad) cholesterol from oxidizing, which helps keep arteries healthy.

Other types of tea that lower cholesterol include white tea and rooibos tea. White tea contains flavonoids, which are plant chemicals similar to catechins. Rooibos tea contains caffeine, which can be beneficial if consumed in moderation. However, too much caffeine can cause insomnia and anxiety.

12. Dark Chocolate

If you’re looking for ways to reduce your risk of cardiovascular disease (CVD), dark chocolate may be just the ticket. Dark chocolate contains flavonoids called procyanidins, antioxidants found in plants that help protect cells from damage.

The benefits of dark chocolate go beyond its antioxidant properties. Studies show that eating dark chocolate reduces blood pressure and improves cholesterol levels. So next time you reach for a candy bar, grab a piece of dark chocolate instead.

13. Soy

Soy is a great source of protein, fiber, and minerals. In fact, soy is considered to be a superfood because it contains many health benefits.

One of these benefits is its ability to reduce the risk of cardiovascular disease. Soy lowers cholesterol and triglycerides, two important factors in heart disease.

14. Whole eggs

Eggs are a great source of protein, vitamins, minerals, and healthy fats. They’re also a rich source of choline, a nutrient that may help prevent cardiovascular disease. But did you know that eggs contain cholesterol?

The American Heart Association recommends eating no more than 6 whole eggs per week. However, there are many foods that contain cholesterol, including meat, dairy, fish, shellfish, poultry, and red meat. So, what should you eat instead?

15. Avocados

The avocado is a fruit that’s packed with nutrients and healthy fats. Avocados contain monounsaturated fatty acids (MUFAs), which help reduce cholesterol and may protect against cardiovascular disease. In fact, avocados are one of the healthiest foods available.

Avocados are rich in vitamin E, potassium, folate, fiber, magnesium, copper, and manganese. They’re also loaded with antioxidants that fight free radicals and prevent cancer.

16. Garlic

The most important compound found in garlic is called allicin, which helps fight heart disease. Allicin is formed when raw garlic is crushed or chopped. This chemical reaction occurs within seconds.

Allicin is unstable and breaks down quickly. But when cooked, allicin becomes stable and forms a complex molecule called diallyl sulfide (DAS). DAS is responsible for the health benefits of garlic.

When you eat garlic, the enzyme alliinase in your body breaks down allicin into DAS. DAS then goes through a series of reactions that produce several beneficial chemicals. These include thiosulfinates, which help protect cells from damage; S-allylcysteine, which increases the production of glutathione, a potent antioxidant; and N-acetylcysteine, which boosts immunity.

Garlic also contains another compound called quercetin, which may reduce the risk of stroke by reducing inflammation. Quercetin is a flavonoid found in onions, apples, berries, tea, red wine, and chocolate. The benefits of consuming garlic outweigh many superfoods.

17. Edamame

Edamame is a type of soybean that’s been eaten for centuries in Japan. Edamame beans contain many health benefits including antioxidants, fiber, protein, and omega-3 fatty acids. They’re also very tasty and nutritious.

In conclusion, cardiovascular disease is one of the leading causes of death worldwide. Fortunately, there are several foods that can help lower your risk of stroke and other cardiovascular diseases. These include fruits like apples, pears, oranges, and berries; vegetables like broccoli, spinach, and tomatoes; nuts like almonds and walnuts; and legumes like lentils and beans.

The key here is to keep track of your diet over time. By doing so, you’ll be able to see which foods tend to raise your blood pressure and cholesterol levels, and which ones actually help to lower them. This knowledge can help you make smarter food choices and avoid unhealthy habits altogether.

Source: American Heart Association