Study: 2 foods you should eat to improve heart health

The research, published in the journal Nutrients, sought to answer an important question: is there scientific evidence that the compounds present in these fruits are really good for the heart?

How the study was carried outThe researchers carried out a narrative review, gathering and analyzing studies already published on the topic. The focus was on research conducted with human subjects, including meta-analyses, systematic reviews and randomized clinical trials.

The authors evaluated several factors related to cardiovascular health, such as blood pressure, endothelial function (the ability of blood vessels to relax and respond appropriately), inflammation and stiffness of the arteries.

What the researchers foundThe results reinforced the benefits of consuming grapes and blueberries for heart health.

In the case of grapes, an analysis of 17 clinical studies showed that the consumption of more than 500 mg per day of fruit polyphenols, for a minimum period of 12 weeks, was associated with a significant reduction in the levels of C-reactive protein, an important marker of inflammation in the body.

Another review, which brought together 30 clinical trials, also concluded that grape consumption is related to a reduction in systolic blood pressure.

Regarding blueberries, daily consumption of 150 grams — approximately one cup — for six months was associated with improved endothelial function and reduced arterial stiffness. According to the researchers, these changes could represent an estimated decrease of between 12% and 15% in the risk of cardiovascular diseases.

What does this mean in practice? Based on the study's conclusions, experts recommend including fruits rich in polyphenols, such as grapes and blueberries, in your diet more frequently.

However, it is important to highlight that, despite the benefits, these fruits do not replace medications used to treat hypertension or other cardiovascular diseases. They should be seen as part of a balanced diet and a healthy lifestyle.

In other words, although they do not prevent heart disease on their own, grapes and blueberries can contribute significantly to heart health when they are part of a balanced diet.

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