Stroke is one of the leading causes of disability and death worldwide. According to the American Stroke Association, in the United States, stroke is the fifth leading cause of death.

A stroke occurs when there is a disruption of blood supply to the brain, leading to brain damage. While risk factors, such as age, sex, race, genetics, and certain medical conditions, cannot be changed, there are lifestyle factors that can be modified to reduce the risk of stroke. One such lifestyle factor is diet.

Here are five foods that you should include in your diet for stroke prevention.

Eat more fruits and vegetables

Fruits and vegetables are packed with nutrients and fiber and have been shown to reduce the risk of stroke.

A study published in the Journal of the American Heart Association found that those who ate the most fruits and vegetables had a 21% lower risk of stroke compared to those who ate the least. Aim for at least five servings of fruits and vegetables a day.

Fatty Fish

Fatty fish, such as salmon, mackerel, and tuna are rich in omega-3 fatty acids, which have been shown to have a protective effect against stroke.

A study published in the American Journal of Clinical Nutrition found that those who consumed the most omega-3 fatty acids had a 14% reduced risk of stroke compared to those who consumed the least. Aim to eat fatty fish at least twice a week.

Whole Grains

Whole grains, such as whole-wheat bread, oats, and quinoa, are packed with fiber and have been shown to reduce the risk of stroke.

A study published in the American Journal of Clinical Nutrition found that those who ate the most whole grains had a 14% lower risk of stroke compared to those who ate the least. Aim to eat at least three servings of whole grains a day.

Dark Chocolate

Dark chocolate contains flavonoids, which have been shown to have a protective effect against stroke.

A study published in the Journal of the American Heart Association found that those who consumed the most chocolate had a 17% lower risk of stroke compared to those who consumed the least. Aim to eat dark chocolate with at least 70% cocoa.

Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, and chia seeds, are packed with nutrients and have been shown to reduce the risk of stroke.

A study published in the American Journal of Clinical Nutrition found that those who ate the most nuts and seeds had a 12% lower risk of stroke compared to those who ate the least. Aim to eat a handful of nuts or seeds a day.