The #1 Protein to Help Reduce Your Risk of Stroke

Each beat of the heart pushes nutrient-rich blood through our arteries to fuel our tissues and cells, including those in our brain. When these arteries become completely clogged or blood vessels burst, it can lead to a stroke, a condition that impacts nearly 800,000 people in the United States each year.

Fortunately, what you choose to eat can have a profound impact on reducing your risk of stroke. Among these, one type of protein stands out above the rest for its ability to help safeguard vascular health. Salmon is known for being high in healthy fats and blood vessel-protective nutrients. Let’s dive into what makes this protein so effective, as well as other strategies to reduce your overall stroke risk.

Why Salmon Is the #1 Protein

Rich in Omega-3 Fatty Acids

Few nutrients have gained as much attention for promoting heart and brain health as omega-3 fatty acids, and rightfully so. “Salmon is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which research shows may help reduce inflammation, lower blood triglycerides and improve blood vessel function, all of which may help prevent blood clots and reduce stroke risk,” says Michelle Routhenstein, M.S., RD, CDCES, CDN, a registered dietitian specializing in heart disease.,

More specifically, “higher omega-3 polyunsaturated fatty acid levels have been shown in studies to lower the risk of total and ischemic stroke,” says Skylar Griggs, M.S., RD, LDN, CEO of Newbury Street Nutrition and lead dietitian for the preventive cardiology program at Boston Children’s Hospital. Griggs adds that omega-3 fatty acids have even been shown to reduce blood pressure, which, when elevated over time, can increase your risk of stroke. While omega-3s are celebrated for these artery-protective benefits, their presence in everyday diets often falls short, making salmon an especially valuable addition to your plate.

Loaded with B Vitamins

B vitamins like B6, B12 and folate—all found in salmon—play a crucial role in stroke prevention by helping regulate homocysteine levels. Routhenstein explains that elevated homocysteine, an amino acid in the blood, can damage blood vessels and contribute to plaque buildup, significantly increasing the risk of stroke. Vitamins B6, B12 and folate work together to metabolize excess homocysteine, helping to prevent accumulation and protect blood vessels from harm. These vital vitamins also support overall cardiovascular and brain health by promoting red blood cell formation and supporting neurological function. However, due to their water-soluble nature, the body does not store B vitamins. So, this means they need to be replaced daily. Salmon is a great way to meet your daily needs, providing 108% of the Daily Value for B12, 47% of the DV for B6, and 6% of the DV for folate in a 3-ounce serving.

Excellent Source of Selenium

Selenium, an often-overlooked mineral, offers impressive protection against stroke. Salmon just so happens to be an excellent source of selenium, providing 4 micrograms per 3-ounce serving, which is more than 70% of the DV. Routhenstein shares that this mighty mineral strengthens the body’s antioxidant defenses, helping to lower inflammation and shield blood vessels from damage caused by oxidative stress. In doing so, selenium may help reduce the risk of dangerous blockages that can lead to stroke.

Packed with Potassium

When you think of potassium, the first thing that typically comes to mind is a banana, but salmon contains its fair share of this heart-healthy mineral. Routhenstein highlights that potassium works by counteracting the effects of sodium, helping to lower blood pressure. As a result, it helps reduce the risk of high blood pressure, which is a major risk factor for stroke. Incorporating 3 ounces of salmon into a weeknight meal can supply around 11% of the DV for potassium.

Strategies to Help Lower Your Stroke Risk

In addition to eating salmon regularly, both dietitians recommend adopting the following strategies to help lower your stroke risk and improve your overall vascular health:

• Incorporate other oily fish: Salmon isn’t the only fish that is rich in omega-3 fatty acids. Griggs emphasizes that options like sardines, tuna and herring may also reduce your stroke risk.
• Eat a nutrient-rich diet: Besides omega-3 fatty acids, potassium and selenium, Routhenstein states that foods rich in magnesium and antioxidants also support blood vessel health by reducing inflammation, lowering blood pressure, oxidative stress and plaque buildup. Griggs adds that it’s also important to be mindful of your sodium intake.
• Know your numbers: Griggs shares that it’s essential to get your blood pressure checked regularly, and if it’s elevated, work with your doctor to develop a plan on how to manage it.
• Exercise consistently: Get at least 150 minutes of aerobic exercise per week, and set aside two days for strength-training exercises, such as resistance training.
• Get enough sleep: Aim for at least seven hours of sleep each night and, if needed, seek treatment for sleep apnea, which is associated with a higher risk of stroke.
• Avoid smoking: Smoking is known as a risk factor for stroke. Quitting can lower your risk.

Our Expert Take

When it comes to reducing your risk of stroke, salmon rises to the top as the No. 1 protein to include in your weekly meal preparations. Not only is it high in heart-healthy omega-3 fatty acids, but it’s also a solid source of selenium, B6, B12, folate and potassium. Each of these nutrients helps to prevent stroke by combating inflammation, lowering triglycerides, reducing blood pressure and protecting blood vessels from damage. Experts agree that in addition to eating more oily fish like salmon, it’s also best to incorporate lifestyle habits like getting quality sleep and consistent exercise and avoiding smoking to lower your risk.