Four processed foods may support heart health, reduce stroke risk

Nutrition experts say that certain processed foods can support cardiovascular health, and it is not necessary to avoid all processed products to reduce stroke risk.

They explained that some of these foods retain their nutritional value despite minimal processing and offer a practical, affordable way to get protein, fiber, and key nutrients.

According to a report published by Eating Well, dietitians recommend four processed foods that can be included in a heart-healthy diet:

Canned salmon: This is a convenient source of protein and omega-3 fatty acids, and can be added to salads, sandwiches, and grain bowls. Research indicates that regular fish consumption is linked to a lower risk of stroke, and higher blood levels of EPA and DHA acids are associated with reduced risk. Experts recommend eating fish twice a week.

Low-fat plain yogurt: Although it undergoes processing and fermentation, yogurt provides calcium, phosphorus, potassium, and protein. Studies link higher yogurt intake to a reduced risk of stroke, possibly due to beneficial bacteria in fermented dairy that support gut microbiome balance and fiber fermentation. It is best to choose low-fat plain yogurt and add fruit, nuts, or seeds.

Tofu: Made from soybeans, tofu is a source of plant-based protein, fiber, and isoflavones. A study in China found that eating soy foods two to three times a week was linked to about a 33% lower risk of stroke, and four or more times a week to nearly half the risk. These benefits may be due to protein, fiber, and isoflavones that can help improve blood pressure.

Oats: Even quick-cooking oats remain a good choice if not loaded with added sugar. Processing does not strip oats of their whole-grain status. One dry cup provides about 8 grams of fiber, especially beta-glucan, which helps lower LDL (bad) cholesterol. High-fiber diets are linked to reduced inflammation and better vascular health.

Dietitians advise comparing nutrition labels and choosing products with less sodium, as excess intake may raise blood pressure and stroke risk. It is also preferable to select unsweetened yogurt and oats, adding fresh fruit if needed.

Other beneficial options include low-sodium canned beans, frozen vegetables, and whole-grain bread, all of which boost fiber and nutrient intake.

Experts stress that protecting the heart and brain does not require eliminating all processed foods, but rather distinguishing between nutrient-rich products and those high in salt, sugars, and unhealthy fats.