4 Processed Foods to Eat Every Week to Prevent Strokes

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Canned salmon, rich in omega-3s, is a convenient, affordable option to help lower stroke risk.

• Yogurt’s probiotics and nutrients may reduce stroke risk by reducing inflammation.

• Fiber-rich oats and soy-based tofu may lower cholesterol and blood pressure, reducing stroke risk.

Processed foods shouldn’t be entirely off the table when it comes to heart and brain health. Many processed foods offer a convenient, affordable way to get more of the nutrients your body needs, so you don’t have to rule out a food just because it comes in a can, bag or carton.

While no single food can prevent a stroke, what you consistently put on your plate may make a difference when it comes to stroke risk. Ahead, dietitians share four processed foods that can fit into a heart-healthy eating pattern.

1. Canned Salmon

Cooking and canning turn fresh salmon into a processed food. But that doesn’t mean you should avoid canned salmon. Canned salmon is an affordable, convenient source of protein and omega-3 fatty acids, notes Alexander LeRitz, M.Sc., RDN, CDN, CNSC, CPT. “Canned salmon can easily be added to meals like salad, sandwiches or even grain bowls for a quick and convenient meal,” he adds.

Research suggests that eating fish regularly is associated with a lower risk of stroke. Salmon’s benefits may be partly due to its omega-3 content. Some evidence indicates that higher circulating levels of omega-3 fatty acids, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are associated with a lower risk of stroke. Aim for two servings of fish per week to support heart health and help lower stroke risk.

2. Plain Low-Fat Yogurt

Although it’s considered a processed food, yogurt is also a source of essential nutrients, including calcium, phosphorus and potassium. These nutrients, along with other components of dairy, contribute to what’s known as the dairy matrix, explains Kiran Campbell, RDN. This combination of nutrients and other compounds may contribute to dairy’s health effects.

Research suggests that higher yogurt intake is associated with a reduced risk of stroke. Fermented dairy products like yogurt may support gut health and influence inflammation, potentially contributing to these benefits. Probiotics in yogurt can support beneficial bacteria in the gut, which help ferment dietary fibers to produce short-chain fatty acids. These compounds may have several health benefits, including effects on cholesterol metabolism, which may help lower stroke risk.

Choose plain, low-fat yogurt to get protein and other nutrients without a lot of added sugar. You can add fruit, nuts or seeds for extra fiber and flavor.

3. Tofu

Soybeans undergo processing to create tofu. But that doesn’t make tofu a food to avoid. Tofu is a nutritious plant-based protein that also provides fiber and isoflavones, naturally occurring plant compounds. “One study conducted among older adults in China found that eating soy foods 2 to 3 times a week was associated with about a 33% lower stroke risk, while eating them 4 or more times weekly was associated with about half the risk,” explains Campbell.

Soy’s dietary fiber, protein and isoflavone content may contribute to its health benefits. Additionally, research suggests that eating more soy may be associated with lower blood pressure. Since elevated blood pressure is a major risk factor for stroke, including soy foods like tofu in a balanced eating pattern may support cardiovascular health.,

4. Oats

All oats, including rolled and instant varieties, undergo some processing. But they’re still whole grains and can be a nutritious addition to your heart-healthy diet.

“Rolling and cutting whole oats makes them easier to cook while still preserving their status as a whole-grain food,” explains LeRitz. Oats are an excellent source of fiber, providing 8 grams per 1-cup dry serving.

In particular, oats are high in the soluble fiber beta-glucan, which helps lower LDL (“bad”) cholesterol. High LDL cholesterol can contribute to plaque buildup in the arteries, which can increase the risk of cardiovascular disease and stroke. Additionally, research suggests that diets higher in fiber may help reduce inflammatory markers, potentially lowering stroke risk.

Tips for Selecting Processed Foods to Support Stroke Prevention

Processed foods can fit into a heart-healthy eating pattern. The key is to look at the overall nutritional profile, including sodium, added sugar and fiber.

• Look for low- or no-sodium options. Canned foods are considered processed, but that doesn’t mean they should be off limits. Instead, choose low- or no-sodium options when available. You can also drain and rinse some canned foods to remove some of the sodium. Too much sodium can raise blood pressure, a major risk factor for stroke.,

• Purchase plain, unflavored yogurt and oats. “If you need sweetness, add your own sweeteners or fresh fruit for even more fiber,” suggests Sarah Pflugradt, PhD, RDN, CSSD, CSCS. Many flavored yogurts and instant oatmeal varieties contain added sugar. Choosing unsweetened options gives you more control over how much you add. Consuming too much added sugar may also contribute to health concerns that affect cardiovascular health.

• Choose foods that naturally contain fiber. Pflugradt recommends looking for processed foods that naturally contain fiber, like plant foods. “Processing helps make the food more accessible and easier for you to eat,” says Pflugradt. Canned beans, frozen vegetables and whole-grain breads are other convenient options that can help you get more fiber.

Other Tips to Reduce Stroke Risk

Strategies to reduce stroke risk involve supporting overall heart health. Along with eating a balanced diet, a few lifestyle habits can help protect your cardiovascular health.

• Go for a short walk after meals. Pflugradt recommends walking after meals to help manage and reduce blood sugar. Persistently elevated blood sugar can damage blood vessels over time and increase the risk of stroke. Additionally, guidelines recommend at least 150 minutes of moderate-intensity physical activity per week and reducing sedentary time to help lower stroke risk.

• Know your blood pressure. Regular blood pressure screening is important because elevated blood pressure is a major risk factor for stroke. Lifestyle changes can help lower blood pressure, and medication may be necessary for some people. Talk with your healthcare provider about checking and managing your blood pressure.

• Practice stress management. High levels of stress have been associated with an increased risk of first-time stroke. Find stress management tools that work for you, such as journaling, mindfulness, yoga or movement.

• Consider a Mediterranean diet. The American Heart Association recommends following the Mediterranean diet to help reduce the risk of stroke. The Mediterranean diet emphasizes fiber-rich foods, unsaturated fats from olive oil and nuts, and limits sodium and added sugars. If you’re new to the Mediterranean diet, start by replacing butter with olive oil, eating fish once a week or adding beans or lentils to a meal.

Our Expert Take

You don’t need to avoid processed foods to support heart and brain health. Canned salmon, plain low-fat yogurt, tofu and oats offer convenient, nourishing options that can fit into a heart-healthy diet. Choose lower-sodium options and varieties with little or no added sugar when possible. While no single food can prevent a stroke, eating a balanced diet alongside regular movement, stress management and blood pressure monitoring can help support your overall cardiovascular health.

Read the original article on EatingWell