What’s the Best Diet for Stroke Prevention and Recovery?

Being at risk for having a stroke can be scary, and having a stroke is life changing. But understanding the role your diet plays in stroke risk and recovery can be empowering. What you eat can improve your heart and brain health. 

Read on to learn diet tips you can use to improve your health, whether you are recovering from a stroke or trying to prevent one.

What is a stroke — and what does diet have to do with it?

A stroke happens when something — most often a cholesterol plaque or blood clot — blocks blood flow to the brain. The brain controls the body’s functions. And when parts of the brain don’t get enough blood flow, certain body functions can be damaged. 

But what does your diet have to do with blood flow? 

It turns out that what you eat plays a big role in how easily your blood can flow throughout our body. A diet high in saturated fat — found in foods like red meat, butter, and cheese — can cause plaques to build up in your arteries. These plaques can block blood flow themselves. They can also cause blood clots to build up, which can also block blood flow. And if one of these plaques or clots breaks off, it can go to your brain and block blood flow, causing a stroke. 

A diet high in salt, processed foods, and sugar can also lead to high blood pressure. High blood pressure can cause vessels in the brain to break, bleed, and decrease brain blood flow.

But enough of the bad news. The good news is that you can fill your plate with tasty foods that can keep your blood vessels and your brain healthy.

What is the best diet for stroke recovery?

A nutritious diet is essential to promote healing and the best possible recovery from a stroke. It is important to keep in mind that nutritional needs are specific to individuals. This is especially true if a stroke has made swallowing and feeding yourself difficult. 

If possible, it’s best to get personalized diet recommendations from a healthcare professional or registered dietitian. This is because research shows that, depending on your nutritional status and weight, you may need a different number of calories and nutrients. 

But there are some key elements to a nutritious diet during stroke recovery that apply to most people:

• Eat a heart-healthy diet: A diet that supports heart health is also important for stroke recovery. This includes plenty of fruits, vegetables, whole grains, lean proteins (like fish, poultry, beans, and nuts), and healthy fats (found in avocados, olive oil, nuts, and seeds).

• Limit salt intake: Reducing salt intake is important to help manage blood pressure. But regardless of its effect on blood pressure, lowering sodium can still decrease the risk of further strokes. We are not just talking about table salt: Swapping out processed foods for fresh ingredients can go a long way in helping you lower sodium levels.

• Control cholesterol: High cholesterol levels can increase the risk of stroke. Consuming a diet low in saturated and trans fats will help keep your numbers in a healthy range. So will eating foods rich in omega-3 fatty acids, found in fish, flaxseeds, and walnuts.

• Limit alcohol consumption: If you consume alcohol, try to keep it to 1 or fewer drinks per day. Higher amounts of alcohol intake can increase the risk of stroke.

• Monitor blood sugar levels: Diabetes is a risk factor for stroke. So, if you have diabetes or you are at risk of developing it, keeping a stable blood sugar level is really important. A diet rich in fiber from whole grains, fruits, and vegetables will help you do this.

• Stay hydrated: Drinking enough water is crucial for overall health and stroke recovery. Dehydration can make health issues worse, so it’s essential to stay properly hydrated with water.

A healthy lifestyle — in addition to diet — is also important to having the best stroke recovery possible. This includes regular physical activity, avoiding smoking, and managing stress. 

What is the best diet to prevent a stroke?

To prevent another stroke, there are several diets and tips that can help manage risk factors for a stroke — like high blood pressure and high cholesterol. 

Here are some guidelines for your diet that have been proven to help prevent strokes:

• Try the Mediterranean diet: This diet is often recommended for its heart-healthy benefits. It emphasizes consuming fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats like olive oil. It includes moderate consumption of fish and poultry and limited intake of red meat. The Mediterranean diet has been linked to a reduced risk of stroke due to its focus on plant-based foods and healthy fats.

• Follow the DASH diet: The DASH diet is high in fresh produce, whole grains, lean proteins, and low-fat dairy products. It prioritizes reducing salt intake to lower blood pressure and subsequently reduces the risk of stroke.

• Limit saturated and trans fats: These fats can increase cholesterol levels, which can increase the risk of stroke. Limit eating foods high in saturated and trans fats like fried foods, fatty meats, and processed snacks.

• Eat healthy fats: Focus on eating healthy fats like those found in avocados, nuts, seeds, and olive oil. These fats can help manage cholesterol levels and promote heart health.

• Increase fiber intake: Foods rich in fiber — such as whole grains, fruits, vegetables, and legumes — can help improve cholesterol levels and support heart health.

• Limit alcohol consumption: Drinking more than 2 alcoholic drinks per day for most people can increase the risk of stroke. Some individuals might need to drink less than that depending on their own risk factors. High alcohol intake can raise blood pressure and increase the risk of stroke.

The traditional Western diet includes many foods that can increase your risk of stroke. So, it’s a good idea to avoid processed foods, red meats, and sugar-rich sweets. 

Other ways to prevent strokes include quitting smoking, getting active (at least 10 minutes, 4 times a week), and getting your blood pressure checked regularly. 

6 foods that can help prevent a stroke

There is no one magical food that will prevent a stroke. But increasing your intake of 6 key foods is a great way to get started:

1. Vegetables: Most Americans do not get enough vegetables in their diet. Try incorporating vegetables into every meal and snack, with the goal of vegetables eventually making up half of your plate every time you eat. Start your day off with a protein shake with several cups of spinach mixed in. And try adding veggies to any salad, sandwich, soup, or dinner casserole.

2. Fruits: Fruit can be a nutritious way to satisfy a sweet tooth. Choose whole fruit over juices or canned versions. Frozen fruit can be a great substitute for fresh fruit. Just try to avoid any with added sugars. 

3. Whole grains: Whole grains are packed with essential nutrients, including fiber. Examples include brown rice, quinoa, oats, and whole wheat. To find whole grains in the grocery store, look for "whole" as the first ingredient (such as “whole wheat”). And look for higher fiber content in the nutrition label.

4. Legumes: Legumes — like beans, lentils, peas, and chickpeas — are nutrient-packed plant foods that are high in protein, fiber, vitamins, and minerals. They can be cooked in a variety of ways, and are a key protein source in plant-based diets.

5. Lean protein: Lean proteins — such as chicken, turkey, fish, tofu, and beans — are good sources of both protein and essential nutrients.

6. Nuts and seeds: Good fats — found in foods like avocados, nuts, seeds, and oily fish — are heart-healthy and provide essential nutrients for the body, supporting overall well-being and brain health. 

6 foods to avoid after a stroke

There are some foods that should be avoided after a stroke. Yes, it is more fun to think about what you can eat rather than what you need to limit. But, after a stroke, it is important to take small steps to limit any foods that can be hard on your body and brain. 

Here are 6 foods to avoid after a stroke:

1. Solid fats: Most fats that are solid at room temperature will increase the chances of high cholesterol and stroke. These include animal-based fats like butter, lard, and fatty (or marbled) cuts of meat.

2. Processed foods: Processed foods often contain added sugars, unhealthy fats, and additives. Examples include convenience snacks, sugary cereals, and pre-packaged meals. When you go grocery shopping, try to limit the amount of food you buy in packages. Instead, opt for fresh whole foods.

3. Red meat: Red meat — like beef and pork — contains high saturated fats linked to heart issues. After a stroke, it’s recommended to limit red meat due to its potential impact on heart health.

4. Processed meats: Processed meats include sausages, bacon, ham, salami, pepperoni, jerky, canned meat spreads, and corned beef. They undergo preservation methods and often contain additives, high levels of sodium, and unhealthy fats. 

5. Fast food: Limiting fast food after a stroke is important because it’s high in unhealthy fats, sodium, and calories, which can increase the risk of heart issues and stroke recurrence. 

6. Alcohol: Alcohol can interfere with medications, increase bleeding risk, and raise blood pressure. It can also hinder recovery and potentially lead to stroke recurrence.

Why trust our experts?

Written by:

Angela Dunn, MD, MPH

Angela Dunn, MD, MPH, is a public health physician practicing in Utah, with a focus on serving under-resourced communities.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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