Polyphenol-rich cocoa, coffee, and berries may help support heart health

A heart-healthy lifestyle involves several elements, including diet. New research indicates that incorporating foods high in polyphenols, such as berries, coffee, and olive oil, could improve cardiovascular health over time.

Beyond diet, factors such as physical activity, avoiding smoking, and stress management all contribute to a healthy heart. When it comes to diet, previous studies have highlighted the benefits of nutrients like fiber, omega-3 fatty acids, antioxidants, potassium, and magnesium.

Dr. Ana Rodriguez-Mateos, a professor of human nutrition at King’s College London and senior author of the study, emphasized that cardiovascular disease is a major global health concern, and dietary choices are crucial for protecting heart health. "Making healthier food choices is therefore key to preventing heart disease," she told Medical News Today.

The study, published in BMC Medicine, tracked over 3,100 adult participants from the TwinsUK cohort for more than a decade. Participants completed the EPIC-Norfolk Food Frequency Questionnaire. A subset of 200 participants provided urine samples, which allowed researchers to measure polyphenol exposure through a polyphenol-rich dietary score (PPS-D) and urinary metabolic signature (PPS-M).

Researchers also evaluated participants' cardiovascular disease risk using the atherosclerotic cardiovascular disease (ASCVD) risk score and HeartScore. The study found that participants with higher levels of polyphenol metabolites in their urine had lower cardiovascular risk scores and higher levels of HDL "good" cholesterol.

According to Rodriguez-Mateos, these findings suggest a link between diets rich in polyphenol-containing foods and improved heart health. She noted that measuring metabolites in urine offers a more objective assessment of dietary intake compared to questionnaires alone.

The research also indicated that a higher intake of polyphenol-containing foods was associated with a slower progression of heart disease risk over the 11-year follow-up period, even though heart disease risk naturally increases with age.

Rodriguez-Mateos explained that previous trials have shown that polyphenols can improve blood vessel function, lower blood pressure, and improve blood lipid profiles. She added that polyphenols appear to work by enhancing nitric oxide availability in blood vessels, which promotes relaxation and healthy circulation.

The researchers are planning a randomized controlled trial to investigate whether a polyphenol-rich diet can directly improve heart health markers. They are also working on developing new biomarker-based tools for more accurate dietary measurements.

Dr. Cheng-Han Chen, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center, who was not involved in the study, commented on the findings. He stated that the results contribute to the understanding of polyphenols as natural compounds with anti-inflammatory and antioxidant properties that can improve blood vessel function and potentially benefit heart health.

Chen also noted that research into the health effects of daily diet is crucial for managing heart disease risk factors. He suggested that future research could explore whether certain polyphenol-rich foods, such as tea, coffee, and specific nuts/berries, offer greater heart health benefits than others.

Monique Richard, a registered dietitian nutritionist and owner of Nutrition-In-Sight, recommends incorporating more plants into one's diet to increase polyphenol intake. She suggests adding berries to breakfast, spinach or peppers to egg dishes, beans to soups, and nuts or seeds to salads. Other recommendations include choosing green or black tea over sugary drinks, using herbs and spices in cooking, and snacking on fruits like apples, grapes, oranges, pears, and pomegranates.

Richard also suggests that even a square of dark chocolate with nuts can be a beneficial treat. She described polyphenols as "nature’s defense molecules" found in plant compounds that offer protective benefits when consumed.

She advises individuals to consult with a registered dietitian nutritionist to personalize their dietary needs based on their health goals, lifestyle, and preferences.