The #1 Snack to Eat to Help Reduce Stroke Risk, According to Dietitians

According to the Centers for Disease Control and Prevention, someone in the United States has a stroke every 40 seconds. And although the risk increases with age, they can occur at any stage of life. Michelle Routhenstein, M.S., RD, CDCES, CDN, a cardiology dietitian and heart-health expert, says, “A stroke occurs when blood can’t reach part of the brain due to a blockage or bleeding; the most common type is ischemic stroke. Risk factors include high blood pressure, high cholesterol, diabetes, irregular heartbeat, smoking, being overweight, lack of exercise, past mini-strokes, family history, unhealthy eating and excessive alcohol consumption.”

On a positive note, we have control over many lifestyle factors that can affect the risk of stroke. What we eat plays a big role, and in this article, we’re focusing on a specific part of our diet—snacking. Choosing nutritious snacks can be an important part of a dietary pattern. When it comes to preventing stroke, we choose unsalted peanuts as the No. 1 snack to eat. Peanuts, which are classified as legumes, contain essential nutrients and they’re low in sodium, saturated fat and sugar, which are typically found in many packaged snack foods.

Read on to learn more about their nutrition profile, how to include them as snacks and meals, and other ways to reduce your stroke. 

Why Peanuts Are the #1 Snack to Help Reduce Your Stroke Risk

No single food can reduce the risk of stroke; rather, eating a diet plentiful in fruits, vegetables, legumes, nuts, seeds, whole grains and lean protein is most important. But when it comes to snacking, unsalted peanuts are a top pick, thanks to their unique nutritional properties, health benefits, versatility, convenience and taste.

They Contain Vitamin E

Vitamin E is a fat-soluble vitamin with powerful antioxidative properties. One of its many roles is to help widen blood vessels to prevent blood from clotting in them. A 1-ounce (¼-cup) serving of unsalted peanuts has about 2.4 milligrams of vitamin E, which provides about 16% of the Daily Value. Routhenstein adds, “Peanuts contain vitamin E and resveratrol, which may help protect blood vessels from oxidative stress and inflammation—key factors in stroke risk.”,

They’re a Good Source of Resveratrol

Naturally found in peanuts, grapes, red wine and some berries, resveratrol is a polyphenolic compound that acts as an antioxidant. It has been studied for its ability to lower inflammation markers as well as diastolic blood pressure, two factors that can influence stroke. However, many of these studies evaluated the use of resveratrol in the form of supplements and not with peanuts specifically. Hence, more research is needed.

They Have High Amounts of Heart-Healthy Fats

“Peanuts contain high amounts of healthy fats like mono- and polyunsaturated fats, which are good for your cardiovascular system and can reduce the risk of stroke,” says Marisa Landetta, RD.

Researchers of a major prospective study found that higher peanut consumption is associated with reduced risks of total stroke, ischemic stroke and cardiovascular diseases among men and women. One possible reason is due to peanuts’ unique nutritional profile, but more research is needed. Of note, people who had the highest peanut consumption were also younger, less likely to have a history of hypertension, diabetes and smoking, and more likely to be physically active.

Unsalted Peanut Varieties Are Sodium-Free

Peanuts without added salt are not void of flavor. They offer a satisfying crunch and taste without excess sodium. Diets high in sodium are associated with an increased risk of high blood pressure, a key risk factor for stroke. “Controlling your blood pressure—aiming for less than 120/80 mmHg—is one of the most important ways to reduce stroke risk. I advise everyone to monitor this essential metric at home because high blood pressure can often be silent and cause damage without obvious symptoms,” says Routhenstein.

Peanuts Provide Fiber

A 1-ounce serving of peanuts provides about 3 grams of fiber (about 10% of the Daily Value). Fiber, the indigestible part of plants, is an important nutrient for gut, brain, heart and metabolic health.

Researchers have evaluated the potential associations between dietary fiber intake and stroke and found that participants who consumed the most fiber (18.3 grams daily or more), compared to the lowest amount (10.9 grams or less), had lower odds of stroke. High fiber intake was also associated with reduced all-cause mortality among stroke survivors.

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How to Snack on Peanuts

Landetta says, “Peanuts are versatile and can be added to your diet in many ways.” Snack on peanuts on their own or paired with whole fruit like berries, apples or bananas. You can also use them to make chile-lime peanuts, homemade trail mix or peanut butter energy balls.

They can be incorporated into meals, sauces, side dishes and desserts. Landetta shares, “My favorite way to eat peanuts is adding them to stir-fry, blending them into a sauce, or using peanut butter in desserts.” If you’re looking to include peanut butter in your diet, Landetta recommends opting for one without added sugar or salt. “You can also make your own peanut butter by blending peanuts in a high-speed blender until they reach your desired consistency.”

Other Ways to Reduce Your Risk of Stroke

Certain stroke risk factors—like age, genetics and family history—are beyond your influence. But many lifestyle factors are within your power to change. Adjusting your daily habits can have a significant impact on reducing your risk of stroke and improving your overall health.

Weekly Exercise 

Regular exercise is important for improving circulation and respiratory, heart and metabolic health. It also helps preserve lean body mass, reduces anxiety, improves bone strength and more. Landetta emphasizes the importance of exercise: “The American Heart Association recommends getting 150 minutes of moderate exercise each week.” Find an activity you love—whether it’s walking, dancing, gardening, weightlifting, swimming, jumping rope or hiking—and get moving.

Maintaining a Healthy Weight for Your Unique Body 

Bodies come in many different shapes and sizes, but excess weight, particularly in the abdominal area, known as visceral fat, can increase inflammation in the body and is associated with increased risk factors for stroke, such as high cholesterol, high blood pressure and diabetes.

A small amount of weight loss can make an impact. The American Stroke Association suggests that if you are overweight or obese, losing 2% to 3% of your weight can reduce your risk. More benefits occur with 5% to 10% weight loss over six months.

Managing Other Health Conditions

Keeping blood pressure, blood sugar and cholesterol in a healthy range is important for stroke prevention. High blood pressure, for example, damages arteries, making them weak and more susceptible to bursting or clogging. Managing these conditions means going to regular appointments, taking your medication as directed and adhering to a healthy lifestyle.

If you are struggling, reach out to a health care professional. They can assist you by simplifying your medications, finding a registered dietitian to create an individualized meal plan, or providing you with exercise resources.

Other important stroke-reducing habits include quitting smoking and limiting alcohol.

Our Expert Take

While no single food can reduce your risk of stroke on its own, peanuts are a great snack to add to your rotation. They contain vitamin E, fiber, mono- and polyunsaturated fats and resveratrol and are naturally low in sodium and saturated fat. Snack on them whole, mixed into trail mix, or blended into energy bites. Peanuts’ bonus features? Their extreme versatility, convenience, crunchy consistency and taste. Once you have mastered your snacking, consider other lifestyle factors that can make a positive impact on your health.