Next time you buy yourself a pack of processed foods, it might pay to stop and reconsider. That bag of chips or bowl of ready-to-eat food may be quietly and slowly increasing your risk of stroke. Stroke is one of the leading causes of death globally, and worryingly, modern lifestyles are leading to more young people suffering from strokes. Unhealthy eating, stress, smoking, regular alcohol consumption and sedentary life can lead to high blood pressure, obesity and diabetes, which are major risk factors for stroke. On the occasion of World Stroke Day 2025, a nutrition and fitness expert says changing your diet is the first step to take to prevent stroke.
What is stroke?
Stroke occurs when blood flow to the brain stops. This may be caused by a blockage (called an ischemic stroke) or bleeding (called a hemorrhagic stroke). When blood flow is obstructed, brain cells do not get the oxygen and nutrients they need. This can lead to cell death and serious, permanent damage. Stroke is becoming more common and we need to take action to prevent it. An effective way to do this is through our daily diet.
What are the best eating habits to reduce stroke risk?
According to fitness expert and nutritionist Aman Puri, here are some food habits that can reduce the risk of stroke:
1. Adopt foods that lower blood pressure naturally
To lower blood pressure naturally, eat foods like green leafy vegetables, citrus fruits, berries, nuts and seeds. Vegetables like beets, kale and celery are also good choices. Fruits like watermelon are delicious and effective in reducing high blood pressure. “These foods can increase nitric oxide levels, relax blood vessels and improve blood flow,” the fitness expert tells Health Shots. They also contain high amounts of antioxidants, flavonoids and potassium. According to the American Heart Association, these nutrients help reduce oxidative stress and the risks associated with high sodium intake, which may help prevent stroke. You can incorporate these colorful foods into your diet by making refreshing smoothies, delicious salads or hearty soups.
2. Rethink processed foods
In the pursuit of convenience we often overlook the dangers of processed foods. Items such as canned beans and ready-to-eat meals typically contain high levels of sodium, which can increase blood pressure. “Although sodium helps preserve food, too much of it can harm your heart health,” says Puri. Choosing fresh, seasonal fruits and vegetables instead of canned foods can improve your health. According to the Heart Foundation, eating whole foods can reduce your sodium intake and help you get more nutrients.
3. Salt
Salt is a common ingredient used in cooking, but using too much of it can increase your sodium intake, which is risky. A good way to manage this is by cooking at home. This gives you control over how much salt you use. “Use spices and herbs instead of table salt to improve your cooking,” says nutritionist Puri. Ingredients like black pepper, cinnamon, parsley, mint and basil can add flavor without the health risks of excessive sodium. According to the US Centers for Disease Control and Prevention, this simple change can help protect your heart health.
4. Get your fiber fix
Don’t underestimate how important fiber is in your diet! According to the Journal of Nutrients, in recent years, many people have increased their intake of refined carbohydrates, such as white bread and sugary drinks. These foods can increase the risk of stroke because they negatively affect cholesterol levels. “Eating whole grains is a great way to increase your fiber intake,” the expert says. Foods like oats, brown rice, quinoa and legumes provide important nutrients. They also help reduce cholesterol, which is important for preventing plaque buildup in your arteries.
5. Effect of smoking and alcohol
Smoking and drinking too much alcohol can seriously harm your health. According to the Centers for Disease Control and Prevention, nicotine narrows your arteries and speeds up your heart rate, which can increase the risk of blood clots. “Alcohol can also increase your blood pressure,” experts share. Quitting smoking and reducing alcohol consumption may reduce your chance of having a stroke. These changes not only help prevent stroke but also improve your overall heart health.
6. DASH diet
If you have high blood pressure, the DASH diet may help. This diet focuses on reducing sodium by reducing processed foods and sugary snacks. “Instead, it encourages eating fresh fruits, vegetables, whole grains, and healthy fats,” the expert explains. Following the DASH diet may improve your blood pressure and heart health.
7. Simple Lifestyle Modifications
It is important to make lifestyle changes to reduce the risk of stroke. “This includes managing stress through activities like meditation, staying active and getting enough sleep,” says nutritionist Aman Puri. All these factors are linked. According to the Centers for Disease Control and Prevention, the healthier your lifestyle, the better your chances of avoiding serious health problems.
,Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about a medical condition.)
