When it comes to keeping your heart healthy, you may think that exercise and a heart-healthy diet are the only things you need to worry about.

While those are certainly important factors, there’s another ingredient that’s been making waves in the health community for its potential heart-protective benefits: resveratrol.

What is Resveratrol?

Resveratrol is a polyphenol compound found in the skin of grapes, berries, and other fruits, as well as in red wine. It’s been studied for a variety of potential health benefits, including its role in promoting heart health.

Resveratrol is known for its antioxidant properties, which means it helps protect your body from damage caused by free radicals.

Free radicals are unstable molecules that can damage your cells and contribute to chronic diseases like heart disease, cancer, and Alzheimer’s disease.

How Does Resveratrol Promote Heart Health?

Research suggests that resveratrol may help promote heart health in a few different ways:.

1. Reducing Inflammation

Inflammation is a natural response in your body that helps it fight infection and heal wounds. However, chronic inflammation can contribute to the development of heart disease and other chronic diseases.

Studies have shown that resveratrol may help reduce inflammation in the body, which could help protect against heart disease.

One study found that resveratrol supplementation for three months helped reduce markers of inflammation in participants with metabolic syndrome.

2. Lowering Blood Pressure

High blood pressure, or hypertension, is a major risk factor for heart disease. It can damage your arteries and increase your risk of heart attack and stroke.

Several studies have suggested that resveratrol may help lower blood pressure. One study found that resveratrol supplementation for six months helped lower both systolic and diastolic blood pressure in participants with high blood pressure.

3. Improving Cholesterol Levels

High levels of LDL (bad) cholesterol and low levels of HDL (good) cholesterol are also risk factors for heart disease. Resveratrol may help improve cholesterol levels by increasing HDL cholesterol and decreasing LDL cholesterol.

One study found that resveratrol supplementation for a year helped increase HDL cholesterol levels and decrease LDL cholesterol levels in participants with type 2 diabetes.

How Can You Add More Resveratrol to Your Diet?

If you’re interested in adding more resveratrol to your diet, you can try incorporating some of these foods:.

Red grapes
Blueberries
Cranberries
Pistachios
Peanuts
Dark chocolate
Red wine (in moderation)

However, it’s worth noting that the amount of resveratrol in foods can vary widely. For example, red wine may contain anywhere from 0.2 to 5.8 milligrams of resveratrol per liter, depending on the type of wine and where it’s grown.

If you’re looking for a more consistent and concentrated source of resveratrol, you may consider taking a supplement. Resveratrol supplements are available in capsules, tablets, and powders.

Are Resveratrol Supplements Safe?

While resveratrol has been studied for its potential health benefits, more research is needed to understand its long-term safety and efficacy.

Some studies have suggested that high doses of resveratrol may cause adverse effects like gastrointestinal discomfort.

It’s also worth noting that the U.S. Food and Drug Administration (FDA) does not regulate resveratrol supplements.

This means there’s no guarantee that the supplement you’re taking contains the amount of resveratrol listed on the label, or that it’s free from contaminants.

Before taking a resveratrol supplement, it’s a good idea to talk to your healthcare provider to determine whether it’s safe for you to take and what dosage may be appropriate.

The Bottom Line

While more research is needed to fully understand the potential heart-protective benefits of resveratrol, it may be worth incorporating into your heart-healthy diet and lifestyle.

Adding more resveratrol-rich foods to your diet or taking a supplement may help reduce inflammation, lower blood pressure, and improve cholesterol levels.