A new study has found a strong link between regularly eating certain foods and protecting the heart from various diseases, including high blood pressure. The results of this work were published in the authoritative medical journal BMC Medicine (16+).
The key component of these beneficial products are polyphenols, natural compounds found in plants. They have many beneficial properties, in particular, a positive effect on the health of the heart, brain, intestines and other organs. There is evidence of their protective role against cancer and the ability to prolong life.
The study involved 3,100 twins from the UK TwinsUK registry. They were followed for more than 11 years, during which nutrition was regularly assessed using surveys and analysis of polyphenol metabolites.
List of 20 healthy foods
So, what 20 foods are so rich in polyphenols? Here's the full list in the study: tea, coffee, red wine, whole grains, chocolate and cocoa products, berries, apples and apple juice, pears, grapes, plums, citrus fruits and citrus juice, potatoes, carrots, onions, peppers, garlic, green vegetables, legumes (including soybeans), nuts and olive oil.
“Our findings suggest that long-term adherence to a diet rich in polyphenols can significantly reduce the risk of developing cardiovascular disease with age. Even small but consistent increases in the consumption of foods such as berries, tea, coffee, nuts and whole grains can help protect the heart over time,” summarizes Ana Rodríguez-Mateos, professor of human nutrition at King's College London.
Some may be surprised by the presence of potatoes on the list of sources of polyphenols, given that they are primarily composed of starch. The authors of the study acknowledge this fact. The polyphenol content of potatoes is low and concentrated mainly in the skin. But since potatoes are a popular food item, they contribute a certain amount to overall polyphenol intake.
However, scientists note that potatoes are not the optimal source of these substances. A similar assessment was given to apple, orange and other juices. It is preferable to obtain polyphenols from other sources.
