Heart diseases are the leading cause of death globally, accounting for more than 17 million deaths each year. The primary risk factors associated with heart diseases are high blood pressure, high cholesterol, and oxidative stress.
Fortunately, antihypertensive drugs and cholesterol-lowering drugs can help manage the symptoms of hypertension and hypercholesterolemia, respectively. Unfortunately, these drugs might have adverse side effects.
The good news is that scientists have discovered a natural way to manage hypertension and hypercholesterolemia. Antioxidants are molecules that can protect your cells from oxidative stress and inflammation caused by free radicals.
These free radicals can damage proteins, lipids, and DNA in your body, leading to various diseases, including heart diseases, cancer, diabetes, and Alzheimer’s disease. Antioxidants can neutralize these free radicals and prevent them from causing harm to your body.
What are antioxidants?
Antioxidants are molecules that can reduce oxidative stress by donating electrons to free radicals and rendering them harmless. Antioxidants can be enzymatic or non-enzymatic.
Enzymatic antioxidants are produced by your body, while non-enzymatic antioxidants come from food sources.
Some examples of enzymatic antioxidants are superoxide dismutase, catalase, and glutathione peroxidase. These enzymes can eliminate free radicals and protect your cells from oxidative stress and inflammation.
Non-enzymatic antioxidants are found in various foods, such as fruits, vegetables, nuts, and seeds. Some examples of non-enzymatic antioxidants are vitamin C, vitamin E, beta-carotene, selenium, and flavonoids.
Antioxidants and blood pressure
High blood pressure, also known as hypertension, is a condition in which the force of blood against the walls of your arteries is too high.
Hypertension can cause damage to your blood vessels and increase your risk of heart diseases, stroke, and kidney diseases. The causes of hypertension are complex, but oxidative stress and inflammation are believed to play a role in its development and progression.
Studies have shown that antioxidants can help manage hypertension by reducing oxidative stress and inflammation.
For example, a study published in the Indian Journal of Pharmacology found that treatment with vitamin E and vitamin C can significantly reduce systolic blood pressure and diastolic blood pressure in hypertensive patients. Another study published in the Journal of the American College of Cardiology found that consumption of flavonoid-rich cocoa can improve endothelial function and lower blood pressure in hypertensive patients.
Antioxidants and cholesterol
Cholesterol is a lipid molecule that your body needs to build cell membranes, produce hormones, and generate energy.
However, too much cholesterol in your bloodstream can lead to the development of atherosclerosis, a condition in which plaques accumulate in your arteries, causing them to narrow and harden. Atherosclerosis can increase your risk of heart diseases, stroke, and peripheral artery disease.
High cholesterol, also known as hypercholesterolemia, can be managed with medications such as statins. However, statins can have adverse side effects, such as muscle pain, liver damage, and increased risk of type 2 diabetes.
Therefore, many people prefer to manage their cholesterol levels with natural remedies, such as antioxidants.
Studies have shown that antioxidants can improve your lipid profile by reducing oxidative stress and inflammation.
For example, a study published in the Journal of Nutrition found that consumption of blueberries can lower the level of low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol, in overweight men and women. Another study published in the Journal of Agricultural and Food Chemistry found that consumption of grape seed extract can lower the level of triglycerides, a type of lipid, in obese rats.
The best antioxidant sources
If you want to boost your antioxidant intake, the best way is to eat a diet rich in fruits, vegetables, nuts, and seeds. Here are some examples of foods that are high in antioxidants:.
Fruits
- Berries (blueberries, raspberries, strawberries, blackberries)
- Citrus fruits (oranges, lemons, grapefruits)
- Kiwi
- Mango
- Pomegranate
Vegetables
- Kale
- Spinach
- Broccoli
- Tomatoes
- Carrots
Nuts and seeds
- Almonds
- Walnuts
- Sunflower seeds
- Pumpkin seeds
Conclusion
Antioxidants are molecules that can protect your cells from oxidative stress and inflammation caused by free radicals.
Studies have shown that antioxidants can help manage hypertension and hypercholesterolemia by reducing oxidative stress and inflammation. The best way to boost your antioxidant intake is to eat a diet rich in fruits, vegetables, nuts, and seeds. Therefore, if you want to lower your risk of heart diseases, stroke, and other chronic diseases, add more antioxidants to your diet.
