Follow Al Rai
Some red and purple fruits and vegetables contain plant compounds that may play an important role in supporting cardiovascular health, primarily anthocyanins, which are natural pigments belonging to the polyphenol group and give plants their distinctive colors.
Scientific studies suggest that consuming foods rich in these compounds is associated with improvements in several indicators related to heart health, including blood pressure, cholesterol levels, and vascular function.
A recent scientific review published in the journal Nutrients and including 37 studies, found indications of the potential role of polyphenol-rich foods in supporting cardiovascular health. Nine studies within the review focused on grapes and products made from them, with some results suggesting the possibility of reducing total cholesterol and harmful cholesterol (LDL) levels.
In one study that lasted eight weeks, individuals with high cholesterol who consumed 500 grams of red grapes daily recorded a decrease in total cholesterol and harmful cholesterol levels.
Another study published in the American Journal of Clinical Nutrition found that higher anthocyanin consumption was associated with a 26% lower risk of cardiovascular disease, an 18% lower risk of heart attacks, an 8% lower risk of hypertension, and an 11% lower risk of type 2 diabetes.
Red Grapes: Known for their dark red color and purple skin, they contain anthocyanins along with a range of polyphenols and resveratrol. Some data suggest that certain types of red grapes may contain high levels of these compounds.
Blueberries: They get their blue-purple hue from anthocyanin pigments and can be eaten fresh or added to oatmeal, yogurt, and salads.
Red Onions: A source of anthocyanins, they also contain other plant compounds, including quercetin. They can be eaten raw in salads or added to various dishes and sauces.
Blackberries: A rich source of anthocyanins, studies have investigated the association of these compounds with improving some risk factors linked to metabolic syndrome, such as blood pressure, sugar, and cholesterol levels.
Red Cabbage: Contains a variety of anthocyanins, along with vitamin 'C' and fiber, making it a nutritious addition to a balanced diet.
This does not mean that eating a single food can prevent heart disease, but incorporating a variety of colorful fruits and vegetables into the diet can be part of a healthy lifestyle that supports cardiovascular health.
This pattern is completed by regular physical activity, maintaining a healthy weight, monitoring blood pressure and cholesterol levels, along with a balanced and varied diet.
Know more about this story?Send us a tip
Ask about this report — answers stay grounded in its text.
