Heart disease is one of the leading causes of deaths globally. While medications are used to address the symptoms of the condition, diet plays a significant function in lessening the risks of developing it.

Polyphenols, which are micronutrients, aids in promoting heart health by reducing inflammation and improving blood circulation. In this article, we’ll discuss the top-ranked foods with high polyphenol content for heart health.

1. Berries

Berries are one of the most accessible and available antioxidants. Included in the list are strawberries, cherries, raspberries blueberries, cranberries, and bilberries.

These fruits are high in flavonoids, which significantly reduce the likelihood of developing heart disease. These flavonoids also lower blood pressure by enhancing the inner layer of the blood vessels, promoting better blood flow.

Additionally, they protect the heart by inhibiting the oxidation of bad cholesterol that forms plaques on the arteries, causing narrowing, which leads to heart attack and stroke.

2. Dark Chocolate

Dark chocolate, with 70% or additional cacao content, can be beneficial to the heart when taken moderately. Dark chocolates contain flavanols, which promote healthy blood flow and reduce inflammation.

The flavanols also enhance the inner lining of the blood vessels, thus reducing blood pressure together with the risk of heart disease.

3. Tea

Tea is a widely consumed beverage globally; therefore, it is available in every grocery store and comes in various types. Green tea is among the healthier teas that contribute to heart health.

It’s high in polyphenols called catechins, which help reduce blood lipids, reduce weight, blood pressure, and the likelihood of developing heart disease. Black tea also contains some polyphenols, but not as much as green tea.

4. Whole Grains

Whole grain foods such as whole grain breakfast cereals, brown rice, and whole wheat bread contain ample amounts of soluble and insoluble fiber, which reduces LDL (low-density lipoprotein) cholesterol levels.

The fiber in whole grains also promotes regular bowel movement and minimizes the risk of colon cancer.

5. Nuts

Nuts are excellent sources of healthy fats, including polyunsaturated omega-3s and monounsaturated fats. Walnuts, almonds, and peanuts lower the likelihood of developing heart disease, high blood pressure, and bad cholesterol levels.

They’re also high in fiber, minerals, and vitamins B and E.

6. Olive Oil

Olive oil is one of the healthiest oils present on earth. Studies show that people consuming Mediterranean diets with abundant amounts of olive oil have a lower likelihood of developing heart disease.

The oleic acid in olive oil reduces inflammation and reduces bad cholesterol levels, thereby safeguarding the heart.

7. Fruits and Vegetables

Eating plenty of fruits and vegetables is essential in maintaining your heart’s health. They contain essential antioxidants and fiber, which reduces inflammation and cholesterol levels thus minimizing the risk of developing heart diseases.

Dark green leafy vegetables, legumes, tomatoes, and citrus fruits are great to incorporate into your diet.

8. Garlic

The use of garlic has been practiced worldwide for centuries, especially for its medicinal values. Garlic contains allicin, which lowers blood pressure and maintains healthy cholesterol levels in the blood, thus protecting the heart.

9. Fish

Fish is one of the best proteins to include in the diet, especially in terms of heart health. Fatty fish like salmon, mackerel, and herring are high in omega-3 fatty acids, which reduce inflammation and promote healthy cholesterol levels in the blood.

It also reduces blood pressure and the likelihood of developing heart disease.

10. Red Wine

Red wine contains resveratrol, an antioxidant, and phytoestrogen that promotes heart health.

Studies show that drinking red wine mostly, as part of the Mediterranean diet, helps increase HDL (high-density lipoprotein) cholesterol levels and lower blood pressure. It also improves blood circulation, thus lowering the likelihood of developing heart disease.

Conclusion

In conclusion, taking care of your heart is crucial for healthy living. Eating a diet rich in polyphenol foods such as fruits, vegetables, whole grains, tea, olive oil, garlic, fish, red wine, and berries all play an essential role in safeguarding it.

It’s advised to take a balanced diet, moderate your alcohol consumption and quit smoking, and get regular exercise to maintain your heart’s health.