Stroke is among the leading causes of de:a:th and long-term disability worldwide — but the good news is, many strokes are preventable. What you eat plays a powerful role in protecting your brain and blood vessels. In fact, some foods have been shown to lower blood pressure, reduce inflammation, and prevent the buildup of harmful plaque in your arteries — all key factors in stroke prevention.

If you’re serious about reducing your risk, make smart, science-backed changes to your plate. These 15 foods are not only delicious but packed with nutrients that support brain health and keep your cardiovascular system running smoothly.

1. Leafy Greens (Spinach, Kale, Swiss Chard)

High in vitamin K, folate, and antioxidants, leafy greens help lower blood pressure and improve circulation, both of which are critical in stroke prevention.

2. Fatty Fish (Salmon, Mackerel, Sardines)

Rich in omega-3 fatty acids, these help reduce inflammation, lower triglycerides, and prevent blood clots.

3. Berries (Blueberries, Strawberries, Blackberries)

Packed with antioxidants, especially anthocyanins, berries support blood vessel health and may reduce oxidative stress in the brain.

4. Extra Virgin Olive Oil

A staple of the Mediterranean diet, olive oil is rich in healthy monounsaturated fats and polyphenols, which reduce bad cholesterol and lower stroke risk.

5. Nuts (Almonds, Walnuts, Pistachios)

Nuts provide healthy fats, magnesium, and vitamin E, supporting heart health and lowering inflammation.