Our arteries carry oxygen-rich blood and nutrients to our brain, ensuring it has everything it needs to function optimally. However, each year, 795,000 people in the United States experience a stroke, blocking these vital blood vessels. Strokes can occur in one of two ways. The first, known as an ischemic stroke, is when a blood clot prevents blood flow to the brain. The other, called a hemorrhagic stroke, happens when a blood vessel bursts, causing bleeding in the brain.

Certain health conditions like high blood pressure, diabetes, high cholesterol and atrial fibrillation can increase the chances of a stroke. However, there are steps you can take to reduce that risk. One of the most important is eating a heart-healthy diet, as cardiovascular health promotes blood flow to the brain.

If that sounds complicated, you’ll be happy to know there are dietitian-approved shortcuts that can help. And one of those shortcuts is leaning on certain canned foods. That said, the canned food aisle is a big place! So, we asked dietitians to share their favorite canned foods to protect against stroke. Here are their top choices to give your brain the protection it deserves.

1. Canned Beans

Canned beans are much more than a pantry staple. They are also a simple way to support your artery health and reduce your risk of stroke. “Beans are an excellent source of fiber, particularly soluble fiber, which slows digestion and binds to cholesterol, pulling it out of the body,” says Lizzy Swick, M.S., RDN, a registered dietitian specializing in women’s health and founder of Lizzy Swick Nutrition. This process lowers stroke risk by keeping arteries clear of plaque buildup and promoting healthier blood flow to the brain.

Swick adds that canned beans are also rich in other nutrients that support cardiovascular health. This impressive nutrient profile may reduce several risk factors for cardiovascular disease and stroke, including high blood pressure, inflammation and increased blood clotting, says Swick. In addition to boasting protective antioxidants called polyphenols, beans are loaded with folate, which has been found to protect against stroke., If that weren’t enough, they are also an excellent source of potassium, a key mineral for healthy blood pressure. 

Whether you enjoy black beans, kidney beans, white beans or chickpeas, you can reap these benefits by adding canned beans to our highly rated Sweet Potato-Black Bean Tacos or this savory Kale & White Bean Potpie. To keep sodium to a minimum, look for no-sodium-added or low-sodium canned beans. If that’s not possible, rinsing canned beans before cooking can wash away about 40% of their sodium.

2. Canned Fish

Canned fish is loaded with nutrients that support heart health and protect your brain from stroke. From salmon and sardines to anchovies, herring and mackerel, these fish are all packed with beneficial long-chain omega-3 fatty acids. These important fats, found mainly in fatty fish, guard against stroke by lowering blood pressure and triglycerides and decreasing the likelihood of blood clots. “Studies have shown that eating fish even twice per week can reduce the risk of stroke and heart disease,” says Skylar Griggs, M.S., RDN, LDN, a registered dietitian and CEO of Newbury Street Nutrition.

Though it may be tempting to toss out the oil from your canned fish, don’t! Griggs explains that the oil is also rich in brain-friendly omega-3 fatty acids. So, instead of discarding the oil, add it, along with the fish, to our 15-minute Salmon-Stuffed Avocados or a crunchy Greek Salad with Sardines.

3. Canned Artichokes

With their distinctively rich and briny flavor, canned artichokes are a great option to keep on hand to guard against stroke. “Artichokes are a staple in the heart-healthy Mediterranean diet, celebrated for being nutrient-dense and a great source of fiber and polyphenols,” says Swick. Plus, they have anti-inflammatory and cholesterol-lowering properties, making them the perfect addition to a diet focused on reducing stroke risk, she says.

That’s not all. “Artichokes are also an excellent source of potassium, which helps keep blood pressure down,” says Griggs. She recommends chopping them and adding them to sandwiches like our Spinach-&-Artichoke-Dip Grilled Cheese. They’re also delicious in chicken dishes, like this Antipasto Baked Smothered Chicken. 

4. Canned Tomatoes

Often used as a base for sauces, soups and stews, canned tomatoes contain beneficial nutrients that help keep your brain and arteries in tip-top shape. In fact, research has found that tomato-rich diets may help lower triglycerides, oxidative stress and inflammation, all of which play a role in stroke prevention. In addition to their ample potassium, tomatoes are one of the top sources of lycopene, a powerful antioxidant linked to superior cardiovascular health (it also happens to give tomatoes their vibrant red color). Because lycopene requires fat for absorption, pair your canned tomatoes with a little heart-healthy fat, like olive oil, for maximum benefit. 

Canned tomatoes have another nice benefit. Because you don’t have to wait for them to ripen or come into season, they’re always at the peak of flavor. So, stock up and put them to work in an Easy Chicken Enchilada Casserole or our Chickpea Dumplings in Curried Tomato Sauce for delicious, satisfying weeknight dinners.

5. Canned Spinach

When it comes to protecting brain arteries from blockages, dark leafy greens like spinach are a top choice. They’re rich in magnesium, potassium and antioxidants, all of which help keep arteries clear, lower blood pressure and support healthy blood flow. In fact, research reveals that people who eat more spinach and other dark, leafy green vegetables have a lower risk of stroke. Spinach also supplies lutein, a yellow-pigmented antioxidant that contributes to stroke prevention. Like lycopene, lutein is fat-soluble, so make sure to pair it with a little healthy fat.

As much as we love fresh spinach, we don’t have to tell you that it doesn’t last long in the crisper. Canned spinach, on the other hand, has a nice, long shelf life. Next time you head to the grocery store, grab a can to swap into this Creamy Garlic Skillet with Spinach or our Creamy Spinach-Artichoke Salmon for a flavorful, nutrient-rich meal.

6. Canned Beets

It’s hard to beat the artery-supportive benefits of beets. These vibrant root vegetables are filled with natural nitrates, compounds the body converts into nitric oxide, which helps relax and widen blood vessel walls. This process helps reduce blood pressure and increases oxygen and nutrient transport to organs, including the brain. Nitrates are so powerful that research has found that people who consume nitrates regularly may be 17% less likely to experience an ischemic stroke.

Compared to cooking and peeling fresh beets, canned beets are a huge time-saver. Sub them in for fresh beets in this tangy Beet Salad with Feta & Dill. Or, pop open a can and try them in our meat-free Pickled Beet, Arugula & Herbed Goat Cheese Sandwich. 

The Bottom Line

When it comes to stroke prevention, canned foods may not be the first foods that come to mind. But certain canned foods—like canned beans, fish, artichokes, tomatoes, spinach and beets—are filled with nutrients that may protect against stroke. According to dietitians, these canned gems provide antioxidants, omega-3 fatty acids, potassium, folate and fiber that can support normal blood flow and keep your brain operating smoothly. Because they’re shelf-stable, they make getting the nutrients you need to support cardiovascular, blood vessel and brain health easy. For the biggest benefit, be sure to choose canned varieties with no salt or sugar added. Then, load up your shopping cart. Because a few small changes in your cupboard can make a big difference for your brain and cardiovascular health.