Heart disease is the leading cause of death in women, and it can be prevented by incorporating healthy habits into your lifestyle. Aside from exercising, getting enough sleep, and avoiding smoking, what you eat can affect your heart health as well.

One of the superfoods that you should add to your diet if you want to protect your heart is Pomegranate. It is a tasty fruit with tons of health benefits, backed by science.

In this article, we will explore the benefits of eating pomegranate for women and how it can protect you against heart disease.

What is Pomegranate?

Pomegranate is a fruit that is native to the Middle East, and it has been cultivated for thousands of years by different cultures around the world.

It is considered a “superfruit” because of its high nutrient content and various health benefits.

The juicy red arils inside the fruit are rich in antioxidants, polyphenols, and flavonoids, which are compounds that fight free radicals and inflammation in your body. Pomegranate is also a good source of vitamin C, vitamin K, folate, and potassium.

The fruit is also low in calories, making it an excellent choice for weight management.

The Benefits of Pomegranate for Heart Health

Eating pomegranate regularly can protect your heart in several ways. Here are the benefits of pomegranate for heart health:.

1. Lowers Blood Pressure

High blood pressure is a common risk factor for heart disease, and it affects one in three adults in the US. Pomegranate juice has been shown to lower blood pressure in several studies, thanks to its high content of polyphenols and nitrates.

These compounds can relax your blood vessels and improve blood flow, leading to a reduction in blood pressure.

A review of eight studies found that pomegranate juice had a significant effect on reducing both systolic and diastolic blood pressure levels.

Another study showed that drinking 150ml of pomegranate juice daily for four weeks led to a 5% reduction in systolic blood pressure compared to the control group.

2. Reduces Cholesterol Levels

High levels of LDL cholesterol, also known as “bad” cholesterol, can clog your arteries and increase your risk of heart disease. Pomegranate has been shown to lower LDL cholesterol levels in several studies.

A randomized, placebo-controlled study of 51 people found that drinking 800ml of pomegranate juice daily for four weeks led to a 17% reduction in LDL cholesterol levels.

Another study of 28 people with high cholesterol found that consuming 800mg of pomegranate extract daily for four weeks lowered LDL cholesterol levels by 19%.

3. Improves Artery Function

The lining of your arteries, called endothelium, plays a crucial role in regulating blood flow and preventing plaque buildup.

Endothelial dysfunction is a condition where the lining of your arteries becomes damaged, leading to atherosclerosis and heart disease. Pomegranate has been shown to improve endothelial function and reduce the risk of heart disease.

In a randomized, placebo-controlled study of 45 subjects with coronary heart disease, drinking 240ml of pomegranate juice daily for three months led to a 30% improvement in endothelial function compared to the control group.

Another study of 51 people found that drinking 800ml of pomegranate juice daily for four weeks led to a 58% increase in blood flow to the heart.

4. Protects Against Oxidative Stress

Oxidative stress is a condition where there is an imbalance between free radicals and antioxidants in your body, leading to cellular damage and inflammation.

Pomegranate is a rich source of antioxidants that can protect your body against oxidative stress and reduce the risk of heart disease.

A randomized, placebo-controlled study of 20 patients with type 2 diabetes found that drinking 50ml of pomegranate juice daily for 12 weeks led to a significant reduction in oxidative stress markers compared to the control group.

Another study of 10 healthy volunteers found that consuming 50g of pomegranate extract daily for two weeks led to a significant increase in antioxidant activity in their blood.

5. Reduces Inflammation

Inflammation is a natural response of your body to injury or infection, but chronic inflammation can lead to a variety of chronic diseases, including heart disease.

Pomegranate has been shown to have anti-inflammatory properties that can reduce inflammation in your body.

A randomized, placebo-controlled study of 45 subjects with coronary heart disease found that drinking 240ml of pomegranate juice daily for three months led to a significant reduction in inflammatory markers compared to the control group.

Another study of 12 healthy volunteers found that consuming 50g of pomegranate extract daily for two weeks led to a significant decrease in several inflammatory markers in their blood.

How to Incorporate Pomegranate into Your Diet

Now that you know the benefits of pomegranate for heart health, you may be wondering how to add it to your diet. Here are some ideas:.

Drink pomegranate juice: You can buy 100% pomegranate juice at a grocery store or make your juice at home. Make sure to choose unsweetened juice without any added sugars.
Eat pomegranate arils: The red juicy seeds inside the fruit are delicious and can be eaten on their own or added to salads, smoothies, or yogurt.
Use pomegranate molasses: Pomegranate molasses is a thick, syrup-like extract made from pomegranate juice. It can be used in marinades, dressings, or sauces.

Conclusion

Pomegranate is a superfruit that is packed with nutrients and health benefits.

Eating pomegranate regularly can protect your heart health by lowering blood pressure, reducing cholesterol levels, improving artery function, protecting against oxidative stress, and reducing inflammation. Pomegranate is also low in calories and can help with weight management. Try to incorporate pomegranate into your diet by drinking pomegranate juice, eating pomegranate arils, or using pomegranate molasses in your cooking.