A healthy diet helps keep a healthy heart (Image: Getty)
Growing evidence suggests that one type of fruit can promote cardiovascular health, including a healthy, functioning heart. Diet is one of the main components to consider when you are eating for your heart. Experts recommend eating foods such as pulses, beans, fruit, vegetables and oily fish to help keep your heart and cardiovascular system healthy. One of the most beneficial foods, according to experts, is red berry grapes.
Darker grapes are generally considered healthier as they contain more disease-fighting components. While they can be a delicious treat that helps satisfy those sweet cravings we tend to get after meals, they are also very good for your heart. According to Heart Research UK, anthocyanins are found in dark red, black and purple fruits, and are “potentially linked to improvements in cholesterol levels and vascular health”.
Anthocyanins give certain fruits their distinctive dark colours. It comes as research highlights the health-enhancing properties of polyphenols, including anthocyanins and resveratrol found in blueberries and red berry grapes.
“Evidence is increasing in relation to polyphenols in plant foods such as grapes and blueberries that could help support against atherosclerosis, dyslipidaemia, endothelial dysfunction, hypertension, and inflammation – all predominant contributors to cardiovascular disease risk,” research by Nutrients says.
Dr Roy Jogiya, chief medical advisor from Heart Research UK, said that there is “a growing body of evidence which suggests anthocyanins are particularly important for a healthy heart and cardiovascular system“.
“Looking at specific cardiac challenges, researchers reported an 18% reduction in myocardial infarction, more commonly known as a heart attack, the risk of developing high blood pressure being cut by 8% reduction and an 11% drop in type-2 diabetes, which often goes hand-in-hand with cardiovascular disease,” he added.
Dark grapes are considered healthier (Image: Getty)
Some research has suggested that certain varieties of red berry grapes contain six times more anthocyanins than a black-skinned table grape.
“In addition to these cardio-supporting polyphenols such as anthocyanins, an 80g handful of red berry grapes is a colourful addition to your 5-a-day and each 125g serving contains less than 100 calories,” said Dr Emma Derbyshire. “Plus, they contain fibre, vitamin C, vitamin E, thiamine, vitamin B6, folate, potassium, magnesium, phosphorus, iron and zinc.”
An analysis of multiple studies showed that dietary intakes of anthocyanins have been linked to a reduction in total cholesterol, increased levels of beneficial HDL cholesterol, a decrease in harmful LDL cholesterol, boosted antioxidant activity (measured by TEAC), lower unhealthy triglycerides and decreased blood pressure.
Amie Leckie, health and wellbeing Sspecialist at Heart Research UK, said: “There are so many different ways that red-fleshed grapes and other foods which are rich in anthocyanins can support heart health, it really does make sense to enjoy them as part of a healthy diet.”
Dr Nisa Aslam added: “Anything which supports vascular function and helps to lower blood pressure is likely to deliver significant cardiovascular benefits. The potential role of anthocyanins is underlined by meta-analysis of 128 trials, which found that blood pressure was ‘significantly reduced’ by the two main dietary sources of anthocyanins – berries and red grapes/wine.”
Meanwhile, Dr Derbyshire concluded: “There is a clear take-home message from these studies: Red, dark fruits such as red berry grapes – which are naturally abundant in anthocyanins – are a helpful support for our cardiovascular health.”
This story originally appeared on Express.co.uk
