Top doctor shares one simple dietary change that may reduce stroke risk

Stroke is one of the leading causes of death and long-term disability worldwide, as per data from World Stroke Organization 2025. While high blood pressure, smoking, and sedentary lifestyles are well-known risk factors, emerging research is uncovering the critical role of diet in influencing stroke risk. In a recent video, addressing this issue, Mayo Clinic-trained endocrinologist, Dr. Gerry H Tan (@docgerrytan), shared a simple, dietary approach that could help protect the brain and blood vessels. Surprisingly, it’s not just about how much you eat, but what kind of protein you choose on a daily basis.Doctor’s stroke prevention tip

Dr. Gerry H Tan says epidemiological evidence suggests that there’s a potential association between dietary protein intake and heart disease, and that the association may actually depend on the protein source, whether animal or plant-based. Dr. Gerry H. Tan explains that while total protein intake alone may not directly influence stroke risk, the source of protein plays a crucial role, i.e., the choosing between plant protein and animal protein makes a big difference. Dr. Gerry mentioned a study, published in the The American Journal of Clinical Nutrition, neither plant nor animal-derived protein intake was associated with incident cardiovascular disease, but they noted that higher plant-derived protein intake was associated with 22% lower total stroke incidence, higher plant-derived protein per 3% total energy when replacing red meat, processed meat, and dairy protein was also associated with lower incidence of stroke. Crucially, when plant protein replaced specific animal protein sources, red meat, processed meat, or dairy. The risk of fatal stroke was lower by:

Dr. Gerry says, the study clearly showed, therefore, that substituting red and processed meat with plant-based protein sources such as legumes, nuts, seeds, and whole grains is linked to a significant reduction in the most severe outcome of fatal stroke. Supporting evidence: Recent analyses of U.S. prospective cohorts reported by the Harvard T.H. Chan School of Public Health found that a higher ratio of plant-to-animal protein was associated with lower cardiovascular risk overall.

Why plant protein appear beneficialPlant-based protein–rich foods ( such as; legumes, nuts, seeds, whole grains) are typically high in fiber, unsaturated (healthy) fats, antioxidants, minerals and phytochemicals. On the other hand many animal-protein sources (especially red and processed meats) contain higher saturated fat, heme iron, sodium or nitrates. All these factors are linked to vascular damage and atherosclerosis.Also, a systematic review comparing metabolic effects of plant vs. animal proteins found that diets richer in plant proteins were associated with lower blood pressure, improved lipid profiles, and better markers of metabolic health overall. How to use this tip in daily life

Total daily protein needs vary by age and activity, most adults require around 0.8–1 g of protein per kg of body weight. What matters for stroke prevention, however, is not increasing total protein but increasing the proportion that comes from plant sources. To put Dr. Gerry’s advice into action, gradually shift a portion of daily protein toward plant-based sources. One doesn’t need to go fully vegetarian; small, consistent swaps can still reduce stroke risk. Replace red or processed meat with beans, lentils, chickpeas, tofu, or soy chunks. Add nuts or seeds to snacks, choose whole grains like quinoa or millets at lunch. Disclaimer: This article is for informational purposes only and does not substitute for professional medical advice.