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Polyphenol-Rich Diets Linked to Lower Long-Term Risk of Heart Disease

Healthy Trends

Many everyday foods offer more support for the heart than most people realize. Items like tea, coffee, berries, cocoa, nuts, whole grains, and olive oil carry natural plant compounds called polyphenols. A new study from King’s College London shows that people who eat these foods often may face a lower risk of heart disease over time.

Researchers followed more than 3,100 adults from the TwinsUK cohort for over ten years. They reviewed eating habits, health markers, and long-term changes in cardiovascular risk. People who stayed consistent with polyphenol-rich diets showed lower predicted cardiovascular disease (CVD) scores. Their blood pressure and cholesterol levels also looked healthier during the study period.

Polyphenols are known for supporting heart, brain, and gut health. This research adds deeper insight. Instead of looking at one food at a time, the study focused on long-term eating patterns. That approach helped show how small, steady habits shape health as people age.

What the Study Found

Freepik | Eating common foods like tea, cocoa, and nuts often may reduce heart disease risk.

The team also studied many urine metabolites. These markers form when the body breaks down polyphenols. Higher levels of metabolites linked to flavonoids and phenolic acids matched lower cardiovascular risk scores. Participants with more of these markers also showed higher HDL cholesterol. HDL is often called “good” cholesterol because it supports healthier lipid balance.

To measure intake, the researchers created a Polyphenol Dietary Score (PPS). It included 20 foods commonly eaten in the U.K., such as:

1. Tea and coffee
2. Berries
3. Nuts
4. Whole grains
5. Cocoa and olive oil

The PPS showed stronger links to heart health than broad estimates of total polyphenol intake. This suggests that looking at an overall diet may be more accurate than studying single nutrients. It also points to the value of foods working together rather than acting alone.

Insights From the Research Team

Freepik | Consuming polyphenol-rich foods like berries/nuts daily helps slow rising heart risk with age.

Professor Ana Rodriguez-Mateos, senior author and Professor of Human Nutrition at King’s College London, explained that long-term habits can slow the rise in heart risk as people age. She noted that small daily shifts—like adding berries, whole grains, nuts, tea, or coffee—may support the heart over time.

Dr. Yong Li, the study’s first author, pointed out that polyphenol-rich foods are easy to find and simple to add to meals. He described this approach as a practical way for most people to support cardiovascular health.

Why It Matters

Heart disease risk tends to rise with age. Yet participants with higher polyphenol intake showed a slower increase in risk across the 11-year follow-up. The research team encourages future studies to confirm these links and explore ways to use diet for long-term heart support.

These findings show that steady, everyday food choices can help support heart health. Adding more polyphenol-rich items—such as tea, berries, nuts, or whole grains—may offer long-lasting benefits. Consistency appears to be the key, and even small changes can make a meaningful difference over time.

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