Stroke is the fifth leading cause of death in the United States. But most strokes are preventable. Lifestyle changes, especially nutrition, have the power to greatly reduce your risk of stroke and other health problems.

“Improvements to your lifestyle can lower your risk of stroke, and it’s never too late to make changes,” says Sasha Bayat, RD, LDN, a Mass General Brigham dietitian and a member of the Nutrition and Wellness Service at Brigham and Women’s Hospital. “Incorporating certain foods into your diet can help reduce the factors that contribute to stroke, such as high blood pressure (hypertension), diabetes, and high cholesterol.”

She adds, “Making small, gradual changes to the foods you eat, rather than completely changing your diet overnight, can be a helpful way to make long-lasting changes that are tailored towards your personal lifestyle and dietary preferences.” Bayat emphasizes that a heart-healthy eating pattern can help reduce risk of stroke.

“When it comes to making diet and lifestyle changes, it’s important to be kind and compassionate with yourself. It doesn’t have to be an overhaul. Just the simple addition of some fruits and vegetables into your day or making one change at a time can make a difference,” she says.

Mediterranean diet

Bayat says the Mediterranean diet is a healthy lifestyle approach linked to reducing risk of stroke. It’s based on traditional foods in the countries that border the Mediterranean Sea, including Greece, North Africa, Turkey, and Italy. It’s largely composed of:

• Fruits
• Healthy fats, such as such as fatty fish or seafood, nuts, seeds, avocado, and extra-virgin olive oil
• Beans and other legumes
• Vegetables
• Whole grains such as farro, spelt, barley, and millet

“Nuts and olive oil are examples of healthful fats that you can easily sneak into your day. Studies show that even small amounts of nuts, avocado, or olive oil as part of a plant-based healthy meal pattern can support lower cardiac risk.”

She recommends 1 ounce of nuts per day. This can help reduce inflammation, lower blood pressure, and support overall vascular health. Nuts are also a source of unsaturated fats, which can lower low-density lipoproteins (LDL, sometimes referred to as “bad cholesterol”) when used in place of saturated fats and refined carbohydrates.

Read more tips for healthy eating and stroke prevention at massgeneralbrigham.org.