When people think about heart health, they often focus on cholesterol or cutting back on salt. But there’s another powerful piece of the puzzle that doesn’t get as much attention: polyphenols.
These natural compounds are found in everyday plant foods like fruits, vegetables, tea, coffee, cocoa, nuts, seeds, and olives—and research suggests they play an important role in keeping the heart and blood vessels healthy.
Polyphenols help support healthy blood vessels by keeping them flexible and responsive, which is key for good circulation and blood pressure. They also help calm inflammation, protect cholesterol particles from damage, and support healthier blood fat levels. Together, these effects create an environment that’s more supportive of long-term heart health.
Large, long-term studies have found that people who regularly eat polyphenol-rich foods tend to have lower heart disease risk as they age. Instead of focusing on a single “superfood,” the biggest benefits come from overall eating patterns—consistently choosing a variety of plant-based foods over time.
Adding more polyphenols doesn’t require a major diet overhaul. Simple choices—like adding berries to breakfast, using herbs and spices when cooking, enjoying olives or nuts with meals, or sipping tea or coffee—can all help boost intake naturally.
A heart-healthy diet isn’t just about what you avoid—it’s also about what you include. Filling your plate with colorful, plant-based foods may be one of the simplest ways to support your heart for the long run.
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