Herbs, spices, grains, legumes, nuts, fruit, berries, vegetables... are rich in chemical compounds: polyphenols. Those consuming diets rich in polyphenols (these are plant forward diets) have better long-term health outcomes and there is growing evidence for their beneficial effects for cardiovascular disease and other cardiometabolic illnesses.
To see the collection of studies (that we will add to when new research is published), scroll down to bottom of page. If you have any suggestions of other studies to include, add them in the Comments section, also at bottom of page.
Polyphenols are not a magic bullet. They should be part of a healthy eating pattern and lifestyle.
To get the benefits of polyphenols, we enjoy using a whole food approach. What does this mean? At a minimum, enjoying fruit, nuts and seeds on a daily basis. Consuming herbs and spices. Prioritising as wide variety of foods as possible, including vegetables, whole grains and legumes. A polyphenol rich diet supports health across multiple areas, so don't overthink what to eat.
Benefits come from daily eating, daily living - over the course of time. Some may prefer a Western, Mediterranean diet; others a similarly plant forward Asian diet.
Be wary of using supplements where the evidence, safety, quality of manufacture or formulation is not as strong as the marketing behind them. As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment.
Have specific polyphenol questions? Try the online Phenol-Explorer. The database "contains more than 35,000 content values for 500 different polyphenols in over 400 foods. These data are derived from the systematic collection of more than 60,000 original content values found in more than 1,300 scientific publications."
Stay Healthy,
Alastair
Scroll down to see the studies.
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Cardiovascular Disease
Guo J, Li K, Lin Y, Liu Y. Protective effects and molecular mechanisms of tea polyphenols on cardiovascular diseases. Front Nutr. 2023 Jun 28;10:1202378. doi: 10.3389/fnut.2023.1202378. PMID: 37448666; PMCID: PMC10336229.
Iqbal I, Wilairatana P, Saqib F, Nasir B, Wahid M, Latif MF, Iqbal A, Naz R, Mubarak MS. Plant Polyphenols and Their Potential Benefits on Cardiovascular Health: A Review. Molecules. 2023 Sep 1;28(17):6403. doi: 10.3390/molecules28176403. PMID: 37687232; PMCID: PMC10490098.
Xu L, Tian Z, Chen H, Zhao Y, Yang Y. Anthocyanins, Anthocyanin-Rich Berries, and Cardiovascular Risks: Systematic Review and Meta-Analysis of 44 Randomized Controlled Trials and 15 Prospective Cohort Studies. Front Nutr. 2021 Dec 15;8:747884. doi: 10.3389/fnut.2021.747884. PMID: 34977111; PMCID: PMC8714924.
Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases. Molecules. 2020 Aug 21;25(17):3809. doi: 10.3390/molecules25173809. PMID: 32825684; PMCID: PMC7504512.
Castro-Acosta ML, Sanders TAB, Reidlinger DP, Darzi J, Hall WL. Adherence to UK dietary guidelines is associated with higher dietary intake of total and specific polyphenols compared with a traditional UK diet: further analysis of data from the Cardiovascular risk REduction Study: Supported by an Integrated Dietary Approach (CRESSIDA) randomised controlled trial. Br J Nutr. 2019 Feb;121(4):402-415. doi: 10.1017/S0007114518003409. PMID: 30760336.
Speer H, D'Cunha NM, Botek M, McKune AJ, Sergi D, Georgousopoulou E, Mellor DD, Naumovski N. The Effects of Dietary Polyphenols on Circulating Cardiovascular Disease Biomarkers and Iron Status: A Systematic Review. Nutr Metab Insights. 2019 Oct 21;12:1178638819882739. doi: 10.1177/1178638819882739. PMID: 31673228; PMCID: PMC6804354.
Yamagata K. Polyphenols Regulate Endothelial Functions and Reduce the Risk of Cardiovascular Disease. Curr Pharm Des. 2019;25(22):2443-2458. doi: 10.2174/1381612825666190722100504. PMID: 31333108.
Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S, Vatten LJ, Riboli E, Norat T. Dietary intake and blood concentrations of antioxidants and the risk of cardiovascular disease, total cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. Am J Clin Nutr. 2018 Nov 1;108(5):1069-1091. doi: 10.1093/ajcn/nqy097. PMID: 30475962; PMCID: PMC6250988.
Kim Y, Je Y. Flavonoid intake and mortality from cardiovascular disease and all causes: A meta-analysis of prospective cohort studies. Clin Nutr ESPEN. 2017 Aug;20:68-77. doi: 10.1016/j.clnesp.2017.03.004. Epub 2017 Apr 28. PMID: 29072172.
Medina-Remón A, Casas R, Tressserra-Rimbau A, Ros E, Martínez-González MA, Fitó M, Corella D, Salas-Salvadó J, Lamuela-Raventos RM, Estruch R; PREDIMED Study Investigators. Polyphenol intake from a Mediterranean diet decreases inflammatory biomarkers related to atherosclerosis: a substudy of the PREDIMED trial. Br J Clin Pharmacol. 2017 Jan;83(1):114-128. doi: 10.1111/bcp.12986. Epub 2016 May 19. PMID: 27100393; PMCID: PMC5338147.
Cheng YC, Sheen JM, Hu WL, Hung YC. Polyphenols and Oxidative Stress in Atherosclerosis-Related Ischemic Heart Disease and Stroke. Oxid Med Cell Longev. 2017;2017:8526438. doi: 10.1155/2017/8526438. Epub 2017 Nov 26. PMID: 29317985; PMCID: PMC5727797.
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