Navigating the endless advice on what to eat for better brain and blood vessel health can leave you feeling dizzy. One day, you’re reading that a specific food contains compounds that can increase your stroke risk, and the next, you’re told that it’s actually packed with beneficial nutrients. This constant back-and-forth is not only exhausting, but it also leaves you feeling confused about what truly belongs on your plate. We asked dietitians to break down the science and share the top six misunderstood foods that may lower your chances of having a stroke.

1. Nuts

Nuts are often tossed aside for their high calorie content. But crack open the truth, and you’ll find those calories come from healthy fats that support your heart and may reduce stroke risk. “The unsaturated fats in nuts are actually very good for cardiovascular health,” says Meghan Pendleton, M.S., RDNof Meghan Pendleton Nutrition, a private practice based in Metro Detroit. Research suggests that munching on nuts at least five times a week may help reduce stroke risk by 19%. But that’s not all. Pendleton shares that nuts are also rich in antioxidants like vitamin E and polyphenols, which help reduce inflammation. “Inflammation is a key process in atherosclerosis (hardening of the arteries), which can lead to stroke,” she explains. To incorporate more nuts into your diet, try our Everything-Seasoned Almonds.

2. Bananas

Thanks to their higher sugar content, biting into a banana is often put on the “don’t” list when it comes to weight loss and overall health. However, this sweet fruit brings much more to the table than carbohydrates. “They’re actually a great source of potassium, a mineral that can help lower blood pressure,” says Veronica Rouse, RD, CDEfounder of The Heart Dietitian. “Since high blood pressure is one of the leading risk factors for stroke, getting enough potassium each day is an important step in reducing your risk,” she emphasizes. Many Americans fall short of the recommended intake of 4,700 milligrams of potassium each day. Fortunately, you can easily boost your intake by adding banana slices to a parfait or tossing frozen bananas into the blender for a creamy smoothie.

3. Coffee

For many, coffee is a daily pick-me-up, but its impact on stroke risk often brews debate. “Good news: You don’t need to give up your morning coffee. While caffeine can cause a temporary rise in blood pressure, it doesn’t appear to contribute to sustained high blood pressure over time. In fact, moderate [filtered] coffee consumption (2 to 3 cups per day) has been linked to a lower risk of stroke in long-term studies,” says Rouse.

Although coffee is best known for its caffeine content, this beloved beverage is also brimming with antioxidants, such as chlorogenic acid and flavonoids, that contribute to its stroke-protective properties. But there’s a catch: Rouse warns that higher intake could increase stroke risk, so it’s best to cap your cup of joe habit at no more than 3 cups a day.

4. Oatmeal

Long regarded as an artery-friendly grain, oatmeal has faced some undeserved skepticism for its impact on blood sugar. “Some people are afraid to eat oatmeal due to concerns about it spiking blood sugar. However, you can build a bowl of oatmeal in a smart way, while still gaining the heart-healthy benefits of beta-glucan, a type of soluble fiber known for its cholesterol-lowering effects,” says Pendleton. Oats also contain phenolic compounds that have antioxidant and anti-inflammatory properties and are linked to reduced stroke risk. To reap these benefits, Pendleton recommends choosing steel-cut or rolled oats over instant oats, which are more processed and may be more rapidly digested. She also advises pairing your oatmeal with a source of protein, healthy fat and extra fiber, like in our Oatmeal with Fruit & Nuts, to make your breakfast a more well-rounded meal.

5. Beans

“Beans are an excellent, affordable food to help improve cardiovascular health, despite getting a bad rap about lectins through misinformation on social media,” says Pendleton. Lectins are proteins associated with symptoms of nausea, vomiting and diarrhea. The reality is that properly soaking and cooking beans helps to neutralize lectins, making them not only safe but incredibly nutritious.

Pendleton highlights that beans are rich in artery-protective soluble fiber. This fiber binds to cholesterol in the intestines and removes it through the stool. Studies suggest that this effect plays a major role in reducing stroke mortality. Beans are also rich in potassium and magnesium, making them a powerhouse for heart and brain health. If beans aren’t already a staple in your diet, check out our Sweet Potato-Black Bean Tostadas for a hearty dish that is flavorful and satisfying.

6. Tofu

Tofu often gets dismissed as a “fake” food that disrupts your hormones, but there’s no evidence that this plant-powered protein is harmful—in fact, it can be incredibly beneficial. Made from soybeans through a natural curdling process (similar to cheese), tofu has been a staple ingredient in Asian cuisine for centuries. “Tofu is rich in isoflavones, a type of antioxidant that can support healthy blood pressure. A meta-analysis found that higher consumption of soy products like tofu was linked to a lower risk of stroke,” says Rouse.

Other Tips to Lower Your Stroke Risk

Along with enjoying the foods and drinks mentioned above, both dietitians suggest embracing these lifestyle and dietary habits to further reduce your risk of stroke:

• Follow the Mediterranean or DASH diet: These diets are rich in fruits, vegetables, whole grains, legumes, nuts and seeds, with moderate amounts of fish, lean protein and low-fat dairy. They also emphasize limiting processed foods and added sugar.


• Get moving: Aim for at least 150 minutes of moderate aerobic exercise, like walking or biking, per week. In addition, dedicate two days a week to muscle-strengthening exercises like lifting weights.


• Quit smoking: When you give up smoking, your risk of having a stroke goes down significantly. Try making a list of reasons why you want to quit, setting a date and outlining a plan to combat nicotine cravings. A health care professional can also help navigate you through this process.


• Prioritize sleep: Make sure you’re getting seven to nine hours of quality sleep each night. It’s also important to get treatment if you have sleep apnea, which is linked to increased stroke risk.

The Bottom Line

There are many misconceptions about what you should and shouldn’t eat to lower your stroke risk. Unfortunately, many foods are labeled as “bad” based on half-truths that are not firmly rooted in science. The full truth is that many of these foods—like nuts, bananas, coffee, oatmeal, tofu and beans—contain beneficial compounds that can reduce stroke risk. So, the next time you come across a post that dismisses a food based on one component of its nutritional profile, reach out to a dietitian or a health care professional to clear up the confusion. After all, eating to improve your brain and heart health should be enjoyable, and plenty of foods can fit seamlessly into a balanced diet.