We often talk about our brain and heart health separately. Yet, the two are closely related. Your brain depends on the oxygenated blood from your heart to carry out all its functions. However, when a stroke occurs, an artery leading to or within the brain becomes blocked or ruptured. As a result, that part of the brain cannot get the oxygen it needs, and those brain cells die, leading to life-changing effects. 

According to the American Heart Association, stroke is the fifth leading cause of death in the U.S. and a top cause of disability. That’s why it’s never too soon to take action to support your brain and heart health. The good news is that strokes are largely preventable. And adopting a heart-healthy diet is one of the most powerful steps you can take to reduce your risk. But a heart-supporting diet isn’t just about what you do eat. It’s also about what you don’t, especially sugary foods like sugar-sweetened beverages, candy, cookies, cakes and muffins. To learn more about the link between sugar-filled foods and stroke, we spoke to registered dietitians. Here’s what they told us, plus their top nutrition tips to cut your odds of stroke.  

How Sugary Foods Can Increase The Risk of Stroke

Over the long term, excess sugar intake can trigger a cascade of unfavorable effects on heart health, which collectively increase your risk of stroke. 

They May Trigger Inflammation

Research reveals that a high-sugar diet is an underlying cause of chronic inflammation. That can lead to a long list of chronic illnesses, including stroke. “Chronic inflammation in the body can lead to damaged blood vessels and plaque buildup, narrowed or hardened arteries, factors that can raise the risk of a stroke,” says Roxana Ehsani, M.S., RD, CSSD. However, that’s not the only way inflammation may trigger a stroke. According to one study, inflammation-related damage to organs throughout the body may prompt the release of harmful substances that travel to the brain, increasing stroke risk and hindering stroke recovery.

If you’re wondering how much added sugar is OK, the American Heart Association recommends a daily max of 6 teaspoons for women or 9 for men.

They Can Raise Blood Sugar 

Most of us consume too much sugar. Even if you aren’t drinking sugary sodas, the sugar in desserts, cereals, flavored yogurt and sweet snacks can quickly add up. When eating too much sugar becomes a regular event, it can lead to large blood sugar fluctuations that can damage blood vessels, says Ehsani. This, in turn, may increase your risk of developing stroke-causing blood clots in the brain. In fact, one study found that for every 5% increase in total calories a person consumed from added sugars, their stroke risk rose by 10%. Yet, not all added sugars are created equal. Research reveals that added sugars from sugar-sweetened beverages have the greatest impact on stroke risk.

They Often Travel with Unhealthy Fats

Eating too many high-sugar foods not only increases your blood sugar levels, but it may indirectly raise cholesterol levels, which can also raise the risk of stroke. That’s because many sugary foods like cookies and pastries are also high in cholesterol-raising saturated fat, yet are lacking in blood sugar-regulating fiber. “Eating more refined grains in your diet can indirectly raise your LDL or your ‘bad’ cholesterol,” explains Patricia Kolesa, M.S., RDN. “LDL can create plaque buildup of fatty deposits in your arteries, which can lead to a stroke.”

Nutrients to Focus on for Heart Health

Here are a few nutrients to prioritize to keep your heart healthy and protect against stroke. 

• Fiber: Fiber isn’t just about better digestive health. “Fiber helps bind the bad LDL cholesterol in the body and helps remove it from the body,” says Ehsani. “This can reduce the buildup of plaque in arteries and lower the risk of a stroke. Specifically soluble fiber found in whole grains like oats and barley helps flush bad cholesterol out of the body.” 
• Eat Less Sodium: Excessive sodium intake can contribute to high blood pressure, which is a major risk factor for stroke. So, it’s important to keep tabs on how much of this mineral you are consuming. Since most of the sodium we eat comes from packaged foods and foods from restaurants, taking the time to read nutrition labels can help you avoid sneaky sources of sodium. 
• Omega-3 Fatty Acids: “Studies have found higher intake of omega-3s may lower risk of stroke,” says Ehsani. “They help calm down inflammation, lower triglyceride levels and may even help support healthy blood pressure.” Yet, despite their potential benefits, most of us aren’t eating nearly enough of these heart-healthy fats. The best way to get them is from fatty fish such as salmon, herring, mackerel, anchovies and sardines. 
• High Potassium: This mineral helps counteract the blood pressure-raising effects of sodium, making it a key ally for stroke protection. There are plenty of foods that contain potassium (not just bananas!). To get your fill, try adding more salmon, avocado, beans and dark leafy greens to your plate. 

The Bottom Line

Eating too much added sugar can trigger a cascade of events that can adversely impact your heart health and increase your stroke risk. It may do this in multiple ways, such as triggering inflammation and elevating blood sugar. Plus, added sugars also tend to travel in foods that are high in cholesterol-raising saturated fat, like cakes, cookies and pastries. If you’re ready to tackle your added sugar intake, start by making small incremental changes that feel sustainable to you. These may include swapping out sugar-sweetened beverages for sparkling water, trading refined grains for whole grains or enjoying sweet treats and snacks in moderation. Your heart will thank you for it!