Khaberni - Coffee not only stands out for its ability to give you the activity and energy required to face life every morning, but it also contributes to supporting your heart health, improving vascular functions, and reducing the risk of future heart disease. It shares these benefits with dark chocolate, berries, and other foods rich in polyphenols.
What are polyphenols?
Polyphenols are natural plant compounds known for their antioxidant and anti-inflammatory properties. These compounds naturally occur in fruits, vegetables, seeds, nuts, whole grains, as well as tea, coffee, and cocoa. They protect cells from oxidative damage, which can lead to arteriosclerosis and heart disease.
The benefits of polyphenols are not limited to heart health only but also include supporting brain and digestive system functions, making them an important element in a healthy diet.
The role of polyphenols in supporting heart health
In a study published in the journal "BMC Medicine", researchers followed more than 3100 adults for over 10 years, collecting detailed data on their daily food consumption through consecutive surveys. They also collected urine samples to analyze the levels of polyphenol metabolites, providing an objective indicator of the amount of these compounds actually absorbed by the body.
Results showed that participants who recorded higher levels of polyphenol metabolites in their urine enjoyed better heart health indicators, including a lower risk of heart disease, lower blood pressure, and increased good cholesterol (HDL) levels, compared to participants with lower polyphenol levels.
According to Professor Anna Rodriguez-Mateos from King's College London, although this study is observational and does not prove a direct causal relationship, the observed results and patterns suggest that diets rich in polyphenol-containing foods are indeed associated with long-term heart health improvement.
Using urine analysis instead of relying only on surveys provides a more accurate picture of how these compounds are consumed in everyday life.
Although the risk of heart disease naturally increases with age, the study indicated that participants who consumed polyphenol-rich foods or showed higher levels in their urine had a slower increase in risk over the monitoring period, highlighting the role of these compounds in long-term prevention.
How do polyphenols support heart health?
Studies indicate that consuming foods rich in polyphenols is linked to a range of heart health benefits, including:
Improving vascular elasticity: Polyphenols improve endothelial function, helping arteries dilate more easily, lowering blood pressure, and enhancing blood flow to the heart and other tissues.
Reducing inflammation leading to heart disease: Chronic inflammation is a major factor in arteriosclerosis and coronary heart disease. Studies have shown that polyphenols contribute to lowering inflammation markers such as C-reactive protein, thus reducing vascular inflammation stress.
Regulating cholesterol levels: Research indicates that these compounds help lower levels of LDL (bad cholesterol) and raise levels of HDL (good cholesterol), reducing plaque buildup in the arteries and preventing blockages.
Minimizing harmful lipid oxidation: Oxidation is one of the causes of cell damage and accelerated aging. Polyphenols act as powerful antioxidants, protecting blood fats from oxidation, and thereby reducing the risk of heart disease.
Key foods rich in polyphenols
Foods rich in these compounds include:
Dark-colored fruits such as blueberries, blackberries, and red berries, which contain high levels of flavonoids that support vascular health.
Cocoa and dark chocolate contain flavanol compounds that enhance vascular elasticity and improve blood flow.
Coffee and tea, especially polyphenol-rich coffee, which studies have shown to reduce the risk of cardiovascular disease.
Extra virgin olive oil, a good source of polyphenol compounds and antioxidants that protect the heart.
Nuts, seeds, and whole grains support heart health by lowering cholesterol and improving vascular function.
How to incorporate polyphenol-rich foods into your diet?
To fully benefit from polyphenols, it is recommended to include these foods daily in the diet by:
Eating a portion of berries or dark fruits with breakfast or as a snack during the day.
Replacing hydrogenated fats or refined oils with extra virgin olive oil in cooking and salads.
Drinking a cup of coffee or tea daily, keeping added sugar to a minimum.
Including dark chocolate with 70% cocoa or more in desserts in moderation.
Eating whole grains and nuts as part of main meals or as healthy snacks.
It's important to vary your sources of polyphenols to ensure a wide range of plant compounds that support health in different ways.
Potential side effects
Despite the many benefits, be aware that excessive intake of some polyphenol sources can be harmful. Dark chocolate contains high calories and may lead to weight gain if consumed excessively.
Excessive coffee consumption may raise blood pressure in some people or cause sleep disturbances.
It is crucial to consult a doctor before using any supplement containing polyphenols or concentrated antioxidants, especially for people with chronic illnesses or those taking certain medications.
