Heart disease and stroke are two of the leading causes of death around the world. The good news is that they are often preventable—and one of the most powerful tools we have is food.
What we eat every day can either help protect our heart and brain or quietly damage them over time. So, what does the research say about the best diet to prevent heart disease and stroke?
One of the most widely studied and recommended diets is the Mediterranean diet. This way of eating is based on the traditional diets of people living in countries near the Mediterranean Sea, like Greece and Italy. It focuses on whole, natural foods: plenty of vegetables, fruits, whole grains, nuts, seeds, beans, and healthy fats like olive oil.
It also includes fish and seafood a few times a week, while limiting red meat, processed foods, and sugar. Many studies, including a major one called the PREDIMED trial, found that people who followed the Mediterranean diet had a significantly lower risk of heart attacks, strokes, and death from heart-related problems.
Another strong option is the DASH diet, which stands for Dietary Approaches to Stop Hypertension. This diet was specifically designed to help lower high blood pressure, a major risk factor for both heart disease and stroke.
The DASH diet encourages eating lots of fruits and vegetables, lean proteins (especially from fish, beans, and poultry), whole grains, and low-fat dairy products. It limits foods high in salt, added sugars, and unhealthy fats. Studies show that people who follow the DASH diet can lower their blood pressure within just a few weeks and reduce their risk of heart problems over time.
More recently, researchers have also looked at plant-based diets. These diets vary, but generally focus on eating mostly or entirely plants—such as vegetables, fruits, legumes, grains, nuts, and seeds. Some people go fully vegan (no animal products at all), while others eat mostly plants with small amounts of meat, fish, or dairy.
Studies have found that people who eat more plant-based meals often have lower cholesterol, blood pressure, and weight, all of which are important for heart and brain health.
But it’s not just about what to eat—it’s also about what to avoid. Many studies show that ultra-processed foods, like packaged snacks, sugary drinks, fast food, and processed meats (such as bacon and sausages), increase the risk of heart disease and stroke.
These foods often contain unhealthy fats, salt, sugar, and additives that can harm the blood vessels, raise blood pressure, and promote inflammation in the body.
Fiber is also a key part of a heart-healthy diet. Foods high in fiber—like oats, beans, fruits, and vegetables—can help reduce cholesterol and keep the digestive system working well. Omega-3 fatty acids, found in fatty fish like salmon, walnuts, and flaxseeds, are known to lower the risk of heart rhythm problems and protect blood vessels.
The bottom line is that no single food or nutrient will protect your heart or brain by itself. It’s the overall pattern of your eating that matters. A diet rich in natural, unprocessed foods—especially plants—along with healthy fats and lean proteins, gives your body the nutrients it needs to keep your blood vessels healthy and reduce the risk of serious diseases.
In short, the best diet to prevent heart disease and stroke is one that is mostly plant-based, rich in whole foods, low in salt, sugar, and processed products, and includes healthy fats like olive oil and fish. It’s not about being perfect—just about making small, lasting changes that add up over time.
If you care about heart health, please read studies that yogurt may help lower the death risks in heart disease, and coconut sugar could help reduce artery stiffness.
For more information about health, please see recent studies that Vitamin D deficiency can increase heart disease risk, and results showing vitamin B6 linked to lower death risk in heart disease.
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