Some red and purple foods help support heart health thanks to their antioxidant plant compounds that give many fruits and vegetables their distinctive colors.
Hot Topics
Trump rejected a Saudi request to launch US strikes against the Houthis
First successful robot-assisted double liver and kidney transplant in the United States
A prominent historian In Israel a large number of lions and lionesses are led by donkeys
These compounds, known as anthocyanins, belong to the "polyphenol" group, which are natural compounds found in plants. Research indicates that they are associated with improving certain indicators related to heart health, such as blood pressure, cholesterol levels, and blood vessel function.
In this context, a recent scientific review published in the journal Nutrients, encompassing 37 studies, highlighted the potential role of polyphenol-rich foods in promoting cardiovascular health. Nine of these studies focused on grapes and grape-derived products, with some findings indicating a reduction in total cholesterol and LDL (bad) cholesterol levels.
In one eight-week study, people with high cholesterol who consumed 500 grams of red grapes daily experienced a decrease in total and LDL cholesterol levels.
A separate study published in the American Journal of Clinical Nutrition also 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 high blood pressure, and an 11% lower risk of type 2 diabetes.
Red grapes: This variety is characterized by its dark red flesh and purple skin, and contains six times more anthocyanins than traditional black-skinned table grapes. It also contains polyphenols and resveratrol.
Blueberries: They get their blue-purple color from anthocyanin pigments, and can be added to oatmeal or yogurt or eaten on their own.
Red onions: They contain anthocyanins, in addition to quercetin, and can be eaten raw in salads or added to various sauces and dishes.
Blackberries: They are a rich source of anthocyanins, and research suggests that these compounds may be linked to beneficial effects in counteracting some of the risk factors associated with metabolic syndrome, such as high blood pressure and abnormal blood sugar and cholesterol levels.
Red cabbage: It contains up to 36 different types of anthocyanins, in addition to vitamin C and fiber, making it a food option that can be included in a balanced diet.
Nutrition experts confirm that introducing a variety of colorful fruits and vegetables into the diet can be part of a healthy lifestyle that supports heart health, along with physical activity, maintaining a healthy weight, and monitoring blood pressure and cholesterol.
