Some red and purple foods may help support heart health because they contain antioxidant plant compounds that give many fruits and vegetables their distinctive colors.
اضافة اعلان
These compounds, known as anthocyanins, belong to a group of natural plant compounds called polyphenols. Research suggests that anthocyanins may be associated with improvements in certain indicators of heart health, including blood pressure, cholesterol levels and blood vessel function.
In this regard, a recent scientific review published in the journal Nutrients, which examined 37 studies, highlighted the potential role of polyphenol-rich foods in promoting cardiovascular health. Nine of the studies focused on grapes and grape-derived products, with some findings indicating reductions in total and low-density lipoprotein (LDL) cholesterol levels.
In one eight-week study, people with high cholesterol who consumed 500 grams of red grapes daily experienced reductions in total and LDL cholesterol levels.
A separate study published in the American Journal of Clinical Nutrition also found that higher anthocyanin intake 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.
5 Anthocyanin-Rich Foods
Red grapes: This variety has 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: Their blue-purple color comes from anthocyanin pigments. They can be added to oatmeal or yogurt or eaten on their own.
Red onions: They contain anthocyanins as well as quercetin. They can be eaten raw in salads or added to sauces and various dishes.
Blackberries: They are rich sources of anthocyanins, and research suggests these compounds may be associated with beneficial effects against certain risk factors linked to metabolic syndrome, including high blood pressure and abnormal blood sugar and cholesterol levels.
Red cabbage: It contains up to 36 different types of anthocyanins, as well as vitamin C and fiber, making it a nutritious option that can be incorporated into a balanced diet.
Nutrition experts emphasize that including a variety of colorful fruits and vegetables in the diet can form part of a healthy lifestyle that supports heart health, alongside physical activity, maintaining a healthy weight, and monitoring blood pressure and cholesterol levels.
Source: Mirror
