A stroke occurs when blood flow to the brain is disrupted, leading to brain cell damage or death. This can impair speech, movement, and cognitive functions, and is a major cause of disability and death worldwide. The British Heart Foundation identifies three types of stroke: ischaemic strokes (caused by blood clots), haemorrhagic strokes (caused by brain bleeds), and mini-strokes or TIAs (brief interruptions in blood flow).

Prevention is essential, and along with exercise and managing health risks, diet plays a critical role in reducing stroke risk. Certain foods can support brain and heart health.

Leafy greens like kale and spinach contain folate and antioxidants that help control blood pressure. Fatty fish such as salmon and sardines provide omega-3s that reduce inflammation and clotting. Berries offer antioxidants that promote blood vessel health, while extra virgin olive oil helps lower bad cholesterol.

Nuts, including almonds and walnuts, are rich in magnesium and vitamin E, supporting cardiovascular function. Avocados offer potassium and healthy fats that regulate blood pressure. Carrots and tomatoes contain antioxidants that protect blood vessels.

Additional stroke-fighting foods include garlic, which naturally thins the blood, legumes that stabilize blood sugar, whole grains for fiber, and citrus fruits high in vitamin C.

Incorporating these nutrient-rich foods into your daily meals can significantly reduce stroke risk. By making conscious dietary choices, individuals can protect their brain health and improve overall well-being. Stroke prevention, in many ways, starts with what’s on your plate.