Even a little is enough: These foods support the heart.

Cardiovascular diseases remain one of the leading causes of serious illness. At the same time, current research shows that even small lifestyle adjustments can have a noticeable protective effect. A long-term observational study suggests that certain foods can measurably relieve stress on the heart and strengthen it in the long term.                                                                                

Even everyday habits like regularly enjoying coffee or tea, or eating a small portion of nuts or berries, can help support the heart and blood vessels. This is primarily due to polyphenols—plant-based secondary compounds found in many common foods that have a protective effect on the vascular system.

How nutrition affects heart health

These findings are based on a long-term study conducted by King's College London, in which more than 3,100 adults were followed for 11 years. As part of the TwinsUK study, researchers repeatedly analyzed key health parameters, including blood pressure, cholesterol levels, and other cardiovascular risk markers.

To better understand the relationship between diet and heart health, scientists developed a rating scale: the Polyphenol Dietary Score (PPS). This index reflects how regularly polyphenol-rich foods were consumed—including coffee, tea, berries, nuts, olive oil, whole grains, and fruit.

Even small adjustments show effects.

The data analysis revealed a clear trend: the higher the PPS, the lower the risk of cardiovascular disease. An increase of ten points in the score was associated with a risk reduction of approximately 8.5 percent. Even minimal changes had a noticeable effect—for example, an extra serving of coffee or tea per day, which already slightly reduced the risk.

Foods like nuts and berries also made a positive contribution. Besides polyphenols, they provide valuable fiber and unsaturated fatty acids, which have a beneficial effect on cholesterol levels.

These foods support the heart and blood vessels.

A heart-healthy diet doesn't require radical changes. Many recommended foods can easily be integrated into everyday life:

• Coffee and tea contain phenolic compounds that contribute to the elasticity of blood vessels.
• Berries provide flavonoids, which have anti-inflammatory properties.
• Nuts provide the body with vitamin E and healthy fats.
• Olive oil has a beneficial effect on blood lipid levels.
• Whole grain products boost metabolism and help regulate blood pressure.

The crucial factor is not the focus on individual "miracle foods" but rather the combination of many plant-based foods.

Small steps with long-term impact

Participants with a predominantly plant-based, polyphenol-rich diet showed overall more favorable cholesterol levels, lower blood pressure, and higher HDL cholesterol levels. Polyphenols support blood circulation, have anti-inflammatory effects, and help maintain healthy blood vessel walls.

The cardiovascular system ages more slowly in people with high polyphenol intake—a clear indication of the close link between nutrition and vascular health. Even simple habits can make a big difference in the long run:

• Instead of soft drinks, prefer coffee or green tea.
• Incorporate berries or nuts into your breakfast
• Replace white flour products with whole-grain products
• Use olive oil instead of butter

These small changes take effect over the years. They relieve the strain on the heart, stabilize blood pressure and blood lipid levels—all without complicated diet rules or deprivation.

Conclusion

Foods rich in polyphenols can make a noticeable contribution to your heart health. A long-term study by King's College London shows that plant-based foods such as coffee, tea, berries, nuts, olive oil, and whole grains have a positive effect on blood pressure, cholesterol, and vascular elasticity. Even small adjustments to your daily routine—such as an extra cup of coffee or a serving of berries—can lead to measurable improvements. However, the key is not a single "miracle food," but rather long-term variety. Those who consistently incorporate many different polyphenol-rich foods into their diet provide lasting support for the heart and circulatory system and help to slow down the aging process in the vascular system.

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