{"id":652951,"date":"2026-03-13T15:19:16","date_gmt":"2026-03-13T15:19:16","guid":{"rendered":"https:\/\/www.europesays.com\/us\/652951\/"},"modified":"2026-03-13T15:19:16","modified_gmt":"2026-03-13T15:19:16","slug":"6-bad-foods-you-should-be-eating-to-decrease-your-stroke-risk-according-to-dietitians","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/652951\/","title":{"rendered":"6 &#8220;Bad&#8221; Foods You Should Be Eating to Decrease Your Stroke Risk, According to Dietitians"},"content":{"rendered":"<p><strong>Reviewed by Dietitian Kelli McGrane, M.S., RD<\/strong><\/p>\n<p><img alt=\"Credit: Getty Images. EatingWell design.\" loading=\"lazy\" width=\"1242\" height=\"838\" decoding=\"async\" data-nimg=\"1\" class=\"standard-img w-full w-full h-auto\" style=\"color:transparent\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2026\/03\/44195b83c917a07a7171f17eeea9c6fb.jpeg\"\/><\/p>\n<p>Credit: Getty Images. EatingWell design.<\/p>\n<p>Key Points<\/p>\n<ul class=\"content-list\">\n<li>\n<p>Some foods have faced undeserved skepticism when it comes to vascular and overall health.<\/p>\n<\/li>\n<li>\n<p>Nutrients in nuts, bananas, coffee, oatmeal, tofu and beans may help reduce stroke risk.<\/p>\n<\/li>\n<li>\n<p>Eating whole foods, staying active, not smoking and prioritizing sleep are key for stroke prevention.<\/p>\n<\/li>\n<\/ul>\n<p>Navigating the endless advice on what to eat for better brain and blood vessel health can leave you feeling dizzy. One day, you\u2019re reading that a specific food contains compounds that can increase your stroke risk, and the next, you\u2019re told that it\u2019s 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.<\/p>\n<p>1. Nuts<\/p>\n<p><a href=\"https:\/\/www.aol.com\/lifestyle\/happens-body-eat-nuts-every-203613749.html\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Nuts;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Nuts<\/a> are often tossed aside for their high calorie content. But crack open the truth, and you\u2019ll find those calories come from healthy fats that support your heart and may reduce stroke risk. \u201cThe unsaturated fats in nuts are actually very good for cardiovascular health,\u201d says <a href=\"https:\/\/www.meghanpendleton.com\/about-us\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Meghan Pendleton, M.S., RDN;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Meghan Pendleton, M.S., RDN<\/a>, of 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\u2019s not all. Pendleton shares that nuts are also rich in antioxidants like vitamin E and polyphenols, which help reduce inflammation. \u201cInflammation is a key process in atherosclerosis (hardening of the arteries), which can lead to stroke,\u201d she explains. To incorporate more nuts into your diet, try our <a href=\"https:\/\/www.eatingwell.com\/recipe\/7881665\/everything-seasoned-almonds\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Everything-Seasoned Almonds;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Everything-Seasoned Almonds<\/a>.<\/p>\n<p>2. Bananas<\/p>\n<p>Thanks to their higher sugar content, biting into a banana is often put on the \u201cdon\u2019t\u201d list when it comes to weight loss and overall health. However, this sweet fruit <a href=\"https:\/\/www.eatingwell.com\/article\/8009266\/benefits-of-bananas\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:brings much more to the table;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">brings much more to the table<\/a> than carbohydrates. \u201cThey\u2019re actually a great source of potassium, a mineral that can help lower blood pressure,\u201d says <a href=\"https:\/\/theheartdietitian.com\/the-heart-dietitian-meet-veronica-rouse\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Veronica Rouse, RD, CDE;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Veronica Rouse, RD, CDE<\/a>, founder of The Heart Dietitian. \u201cSince 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,\u201d she emphasizes. Many Americans <a href=\"https:\/\/www.eatingwell.com\/article\/290730\/signs-youre-not-getting-enough-potassium-and-what-to-do-about-it\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:fall short;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">fall short<\/a> 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 <a href=\"https:\/\/www.eatingwell.com\/recipe\/251254\/almond-butter-banana-protein-smoothie\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:creamy smoothie;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">creamy smoothie<\/a>.<\/p>\n<p>3. Coffee<\/p>\n<p>For many, coffee is a daily pick-me-up, but its impact on stroke risk often brews debate. \u201cGood news: You don\u2019t need to give up your morning coffee. While caffeine can cause a temporary rise in blood pressure, it doesn\u2019t appear to contribute to sustained high blood pressure over time. In fact, moderate coffee consumption (2 to 3 cups per day) has been linked to a lower risk of stroke in long-term studies,\u201d says Rouse.<\/p>\n<p>Although <a href=\"https:\/\/www.aol.com\/lifestyle\/happens-body-drink-coffee-every-094500868.html\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:coffee;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">coffee<\/a> 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\u2019s a catch: Rouse warns that higher intake could increase stroke risk, so it\u2019s best to cap your cup of joe habit at no more than 3 cups a day.<\/p>\n<p>4. Oatmeal<\/p>\n<p>Long regarded as an artery-friendly grain, <a href=\"https:\/\/www.eatingwell.com\/article\/7996442\/what-happens-to-your-body-when-you-eat-oatmeal-every-day\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:oatmeal;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">oatmeal<\/a> has faced some undeserved skepticism for its impact on blood sugar. \u201cSome 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,\u201d 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 <a href=\"https:\/\/www.eatingwell.com\/article\/7989862\/steel-cut-rolled-or-instant-oats-which-is-the-healthiest\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:steel-cut or rolled oats;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">steel-cut or rolled oats<\/a> 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 <a href=\"https:\/\/www.eatingwell.com\/recipe\/251317\/oatmeal-with-fruit-nuts\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Oatmeal with Fruit &amp; Nuts;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Oatmeal with Fruit &amp; Nuts<\/a>, to make your breakfast a more well-rounded meal.<\/p>\n<p>5. Beans<\/p>\n<p>\u201cBeans are an excellent, affordable food to help improve cardiovascular health, despite getting a bad rap about <a href=\"https:\/\/www.aol.com\/lifestyle\/lectin-free-diet-193347131.html\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:lectins;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">lectins<\/a> through misinformation on social media,\u201d 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.<\/p>\n<p>Pendleton highlights that <a href=\"https:\/\/www.aol.com\/lifestyle\/happens-body-eat-beans-daily-153846559.html\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:beans;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">beans<\/a> 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\u2019t already a staple in your diet, check out our <a href=\"https:\/\/www.eatingwell.com\/sweet-potato-black-bean-tostadas-8769923\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:Sweet Potato-Black Bean Tostadas;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">Sweet Potato-Black Bean Tostadas<\/a> for a hearty dish that is flavorful and satisfying.<\/p>\n<p>6. Tofu<\/p>\n<p>Tofu often gets dismissed as a \u201cfake\u201d food that disrupts your hormones, but there\u2019s no evidence that this plant-powered protein is harmful\u2014in fact, it can be <a href=\"https:\/\/www.eatingwell.com\/article\/291534\/is-tofu-healthy\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:incredibly beneficial;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">incredibly beneficial<\/a>. Made from soybeans through a natural curdling process (similar to cheese), tofu has been a staple ingredient in Asian cuisine for centuries. \u201cTofu 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,\u201d says Rouse.<\/p>\n<p>Other Tips to Lower Your Stroke Risk<\/p>\n<p>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:<\/p>\n<ul class=\"content-list\">\n<li>\n<p><strong>Follow the Mediterranean or DASH diet: <\/strong>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.<\/p>\n<\/li>\n<li>\n<p><strong>Get moving: <\/strong>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.<\/p>\n<\/li>\n<li>\n<p><strong>Quit smoking: <\/strong>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.<\/p>\n<\/li>\n<li>\n<p><strong>Prioritize sleep:<\/strong> Make sure you\u2019re getting seven to nine hours of <a href=\"https:\/\/www.eatingwell.com\/article\/2060332\/what-happens-to-your-body-if-you-dont-get-enough-sleep\/\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:quality sleep;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">quality sleep<\/a> each night. It\u2019s also important to get treatment if you have sleep apnea, which is linked to increased stroke risk.<\/p>\n<\/li>\n<\/ul>\n<p>The Bottom Line<\/p>\n<p>There are many misconceptions about what you should and shouldn\u2019t eat to lower your stroke risk. Unfortunately, many foods are labeled as \u201cbad\u201d based on half-truths that are not firmly rooted in science. The full truth is that many of these foods\u2014like nuts, bananas, coffee, oatmeal, tofu and beans\u2014contain 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.<\/p>\n<p>Read the original article on <a href=\"https:\/\/www.eatingwell.com\/bad-foods-to-eat-for-lower-stroke-risk-11899953\" rel=\"nofollow noopener\" target=\"_blank\" data-ylk=\"slk:EatingWell;elm:context_link;itc:0;sec:content-canvas\" class=\"link rapid-noclick-resp\">EatingWell<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Reviewed by Dietitian Kelli McGrane, M.S., RD Credit: Getty Images. EatingWell design. Key Points Some foods have faced&hellip;\n","protected":false},"author":3,"featured_media":652952,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[37],"tags":[5739,1944,276996,210,276994,276993,1182,276997,67,132,68,276995],"class_list":["post-652951","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-blood-pressure","tag-cardiovascular-health","tag-eating-whole-foods","tag-health","tag-meghan-pendleton","tag-meghan-pendleton-nutrition","tag-nutrition","tag-pendleton","tag-united-states","tag-unitedstates","tag-us","tag-veronica-rouse"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/116222543499788429","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/652951","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=652951"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/652951\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/652952"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=652951"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=652951"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=652951"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}