What you eat has a direct impact on many of the risk factors associated with stroke, including blood pressure, cholesterol, blood sugar, and weight. Whether you are working to reduce your risk of stroke or recovering from one, building healthy eating habits is one of the most effective steps you can take.
A registered dietitian nutritionist can help you develop a meal plan that works for your individual health needs and lifestyle.

Heart-healthy eating approaches

The eating patterns noted on this page have been shown to support heart and brain health. Each approach is slightly different, but all share the same core principles: plenty of vegetables, fruits, whole grains, and lean proteins, with limited salt, sugar, and unhealthy fats.

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Life’s Essential 8

How to eat better

The American Heart Association’s Life’s Essential 8 framework offers straightforward guidance for building a heart-healthy eating pattern. The goal is not to focus on “special” foods, but to eat a variety of nutritious foods consistently throughout the day.

Enjoy freely: vegetables, fruits, whole grains, beans and legumes, nuts, plant-based proteins such as beans and lentils, lean animal proteins such as skinless poultry and fish, and plenty of water. Unsweetened tea and coffee are also good choices.

Limit: sweetened drinks, alcohol, salty foods, fatty foods, processed meats, butter, whole milk, and full-fat dairy. When cooking, choose plant-based oils such as olive, canola, or avocado oil rather than coconut or palm oil.

Avoid: trans fats, which are found in some store-bought baked goods and fried foods.

A few practical tips

  • Read nutrition labels and compare options — foods with less sodium, saturated fat, and added sugar are better for your heart.
  • Watch portion sizes and try to include a balance of food groups at each meal.
  • Cooking at home gives you more control over ingredients. Fresh, frozen, and canned vegetables and fruits are all good options — just check that canned or frozen versions don’t have added salt or sugar.

DASH eating plan

Heart-healthy eating DASH style

The DASH (Dietary Approaches to Stop Hypertension) eating plan is specifically designed to lower blood pressure, one of the leading risk factors for stroke. It emphasizes whole grains, colorful vegetables and fruits, low-fat dairy, and lean proteins, while limiting sodium and saturated fat.

A registered dietitian nutritionist can help you adapt the DASH plan to your calorie needs and lifestyle.

Daily targets

  • Whole grains: up to 6 servings — such as a slice of whole grain bread, or half a cup of cooked brown rice or quinoa
  • Vegetables: 3 to 4 servings — such as a cup of raw leafy greens or half a cup of cooked vegetables
  • Fruit: 4 servings — such as a medium piece of fruit or half a cup of canned fruit in its own juice
  • Low-fat or fat-free dairy: 2 to 3 servings — such as a cup of skim milk or low-fat yogurt with no added sugar
  • Lean protein: 3 to 6 ounces daily — fish, skinless poultry, soy, or dried beans and lentils
  • Healthy fats: 2 servings — such as a tablespoon of olive or canola oil, a quarter of an avocado, or an ounce of unsalted nuts

Additional guidance

  • Limit sodium to 1,500–2,300 mg per day. Check the % Daily Value for sodium on nutrition labels.
  • Limit egg yolks to 2 to 3 per week. Egg whites have no cholesterol and can be used freely.
  • Avoid organ meats and foods containing trans fats.
  • Flavor food with herbs, spices, citrus juice, and vinegar rather than salt.
  • Daily targets are based on approximately 1,600 calories.

Mediterranean eating plan

Heart-healthy eating Mediterranean style

The Mediterranean eating pattern is one of the most well-studied approaches for reducing the risk of heart disease and stroke. It emphasizes vegetables, whole grains, healthy fats — particularly olive oil — fish, and plant-based proteins, with limited red meat and processed foods.

Building your plate:

  • Fill half your plate with colorful, non-starchy vegetables such as broccoli, leafy greens, peppers, and carrots.
  • Fill a quarter of your plate with high-fiber whole grains such as brown rice, quinoa, barley, or 100% whole-wheat bread and pasta.
  • Fill the remaining quarter with lean protein.
    • Aim to eat fish such as salmon, tuna, or sardines at least twice a week.
    • Include one meatless meal per week using beans, lentils, or tofu.
    • Limit red meat to once or twice a month.

Fats and oils: Extra-virgin olive oil is the primary fat in this eating pattern. Other healthy options include canola oil, avocado, unsalted nuts and seeds, and nut butters.

Dairy: Limit to one to two servings per week. Choose skim or low-fat milk, low-fat yogurt, or small amounts of unprocessed cheeses such as feta or parmesan.

Drinks and sweets: Choose water as your primary drink. Avoid beverages and foods with added sugar. A 5-ounce glass of wine with dinner is acceptable for those for whom alcohol is not contraindicated.

Limit sodium: Flavor food with herbs, spices, citrus juice, and vinegar rather than salt.

A sample day of Mediterranean eating

  • Breakfast: Plain low-fat Greek yogurt with berries and walnuts, coffee or tea with no sugar

  • Lunch: Whole-wheat pita with black beans, hummus, fresh spinach, and tomatoes; a sliced apple; water

  • Snack: A quarter cup of raw almonds and baby carrots

  • Dinner: Grilled salmon with brown rice, a green salad with strawberries, pecans, and avocado dressed with balsamic vinegar and olive oil

  • Dessert: Fresh seasonal fruit

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