Adding more 'red and purple' foods to diet 'slashes cholesterol and blood pressure'

Adding more 'red and purple' foods to diet 'slashes cholesterol and blood pressure' New research has found some encouraging links Cardiovascular disease claims an estimated 20 million lives worldwide each year and an average of 460 Brits every day. But research suggests adding more red and purple foods to our diets could help support heart health. That’s partly thanks to anthocyanins – antioxidant plant compounds responsible for the distinctive colour of many red and purple fruits and vegetables. Anthocyanins are a type of polyphenol, a group of naturally occurring compounds found in plants. Now a new Nutrients review of 37 studies - Polyphenols and Cardiovascular Health: Emerging Relevance for Blueberries, Grapes and Red-Fleshed Table Grapes - has highlighted the potential role of polyphenol-rich fruits in cardiovascular health, with anthocyanin-abundant red berry grapes sold in the shops under the name of BoomBites red berry grapes in the spotlight. Studies included in the review identified improvements in key risk markers, including blood vessel function, cholesterol and blood pressure. Dr Emma Derbyshire, public health nutritionist and co-author of the new Nutrients paper, said: “Of the controlled trials in the review, nine studies focused on grapes and grape-derived products such as red berry grapes. Some studies reported reductions in total cholesterol and less favourable LDL cholesterol. For example, in an eight-week study, participants with high cholesterol who consumed 500g of red grapes daily, experienced reductions in total and LDL cholesterol. Great news for our vascular health.” Separate research, recently published in the American Journal of Clinical Nutrition, found that the highest habitual intakes of anthocyanins were associated with a 26% lower risk of cardiovascular disease, alongside an 18% lower risk of heart attack and an 8% lower risk of developing high blood pressure and an 11% drop in type-2 diabetes. GP Dr Nisa Aslam, co-author of the Nutrients review, said: “With more than eight million people in the UK living with cardiovascular disease, it’s important we do what we can to protect our hearts, such as eating red and purple foods.” Dr Nisa Aslam reveals five red and purple foods to add to your diet today Boombites Red Berry Grapes “Unlike conventional table grapes, new BoomBites red berry grapes have a striking deep-red pulp as well as being a deep red-purple from skin to centre, meaning their anthocyanin-pigmentation runs throughout. In fact, they have a staggering six times more anthocyanins than a traditional black-skinned table grape. “Boombites Red berry grapes also contain polyphenols and resveratrol - compounds found in a number of other plants too. Research has found that a diet rich in polyphenols can potentially help to reduce the risk of developing cardiovascular disease by 46%, while resveratrol is known for its antioxidant and anti-inflammatory properties. They’re delicious eaten straight from the bunch, frozen for a refreshing snack or blended into smoothies.” Blueberries “Blueberries get their distinctive blue-purple colour from anthocyanins, which account for up to 60% of the polyphenols found in the fruit. These are great sprinkled on porridge and yoghurt." Red onions “Chopped into sauce or eaten raw in a salad, red onions contain anthocyanins, particularly in their dry outer skin. Red onions also contain quercetin, found to help lower blood pressure." Blackberries “Blackberry season is here, so there’s no time like now to enjoy this dark berry which works well in salads and simply eaten on its own. Anthocyanins give blackberries their rich, dark colour. Research suggests that these anthocyanins have beneficial effects on metabolic syndrome. This is the name for a collection of conditions including high blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels." Red cabbage “It might be a humble Sunday roast staple, but red cabbage contains an impressive 36 different types of anthocyanins. This makes red cabbage a potential heart-friendly food. It also contains vitamin C as well as plenty of fibre, to support healthy digestion.”