Grapes And Cardiovascular Health

If you are looking for natural and delicious ways to improve your cardiovascular health, look no further. In this article, let us see how grapes, a very common and widely loved fruit, can help us boost our heart health. So, grab a bunch of grapes, and let's explore the juicy details!

Cardiovascular health is crucial for our overall well-being. It includes the health of our heart and blood vessels. Cardiovascular diseases include ischaemic heart disease, heart failure and stroke. These diseases don’t just reduce the quality of life but also have been seen to be the leading cause of death around the globe.¹ According to the WHO, around 17.9 million people died due to cardiovascular diseases in 2019, and most of these deaths were due to heart attack and stroke.²

To better understand how to prevent cardiovascular diseases, let us first discuss the risk factors associated with these conditions. One set of risk factors like sex, increasing age, or even a family history of heart disease are referred to as non-modifiable risk factors. The other set of risk factors can be modified, and we must manage and work on these risk factors. 

The modifiable risk factors include high blood pressure, elevated cholesterol levels, obesity, smoking, alcohol, diabetes mellitus, and lack of physical exercise.³

Another important aspect of maintaining a healthy heart is making the right dietary choices that support cardiovascular health. Several studies have shown the relationship between diet and cardiovascular health.⁴ This is where grapes come into the picture. They are not just a tasty fruit but a natural powerhouse of nutrients that can boost your cardiovascular health.

Nutritional composition of grapes

Every year, about 70 metric tons of grapes are produced around the world. Not just the fruit but even its seeds and leaves are used in several herbal medicines and dietary supplements. There are many varieties of grapes, and their nutritional composition varies depending on species, maturity, place of cultivation, and environmental conditions.⁴

Grapes are not just rich in fibres, potassium, and vitamins but also abundant in polyphenols, a group of phytonutrients that have gained attention for their numerous health benefits. Some key polyphenols found in grapes are Resveratrol and Quercetin. Grapes are also rich in other bioactive compounds like flavonoids, stilbenes, anthocyanins, and anthocyanidins. The medicinal value of these compounds has been known for centuries. Grapes contain a good amount of essential fatty acids like phytosterols.^5,6  In ancient Egypt, grape extracts were used in ointments to treat skin and eye diseases. Grapes were also used to treat conditions like nausea, constipation, and a few liver conditions.

Antioxidant properties of grapes

Antioxidants are molecules that protect our cells from free radicals, which are unstable molecules. These unstable molecules can damage cells, proteins, and DNA. This damage, often referred to as oxidative stress, is a significant contributor to cardiovascular diseases.⁷

Grapes are rich in flavonoids and other polyphenols, which are amazing antioxidants. This helps eliminate these free radicals from the body, thereby contributing to a healthy heart.⁸  The antioxidants like resveratrol and catechins found in grapes may also protect against cancer by preventing the growth of cancer cells.

Effects of grapes on blood pressure regulation

High blood pressure, also known as hypertension, is a significant risk factor for cardiovascular diseases, including heart attacks and strokes. It can strain the heart and damage blood vessels over time, leading to serious health issues. The US National High Blood Pressure Education Program estimates a reduction in blood pressure by even 5 mmHg can reduce deaths due to heart disease by 9 %.

The polyphenols in grapes help in the release of compounds like nitric oxide from the lining of the blood vessels, which relaxes the blood vessels, thereby lowering the blood pressure.⁵

Effect of grapes on platelets

Activated platelets release certain factors that are known to contribute to the formation of plaques in the blood vessels. Some studies suggest that grape polyphenols may have antithrombotic properties, meaning they can help prevent blood clots from forming in blood vessels. This can be particularly beneficial for individuals at risk of stroke or other thrombotic events.^9,10

Effects of grapes on blood cholesterol

Cholesterol is a waxy substance that our body needs to build new cells, but too much of this can get deposited in the walls of our blood vessels. Increased blood levels of low-density lipoprotein cholesterol or bad cholesterol and decreased levels of high-density lipoprotein cholesterol, referred to as good cholesterol, are important factors for the development of cardiovascular diseases. 

Oxidation of LDL cholesterol is often the first step of the formation of such deposits, referred to as plaques. This can lead to the narrowing of these vessels leading to atherosclerosis which eventually blocks the blood flow to major organs, leading to heart attack or stroke.¹⁰ 

Studies show that tannins, a type of polyphenols found in grapes, reduce the absorption of cholesterol in the intestine, thereby reducing blood cholesterol levels. In addition to this, the essential fatty acids in grapes also help to lower blood cholesterol levels. Also, the antioxidants in grapes can prevent the oxidation of LDL cholesterol, making it less likely to contribute to the formation of plaque in the blood vessels.

 Some studies have also suggested that grape consumption can increase HDL cholesterol levels. This is valuable because higher HDL levels are associated with a reduced risk of heart disease.¹¹

Role of grapes in reducing inflammation 

Inflammation is our body’s response to harmful organisms. While it is a protective mechanism, inflammation in the body for a long period can lead to atherosclerosis and, thus, the beginning of cardiovascular diseases. Research suggests that grape polyphenols, particularly Resveratrol, have anti-inflammatory effects, thereby protecting the heart from inflammatory mediators.¹²

Effect on diabetes mellitus

Patients with diabetes mellitus are at higher risk of developing heart diseases. Studies suggest that quercetin, myricetin, and resveratrol present in grapes have a strong ability to lower blood sugar levels and, therefore, help in preventing diabetes and its complications.¹³

Adding grapes to your diet

Here are some practical tips to help you enjoy the health benefits of grapes:

1. Choose a Variety: Grapes come in vibrant colours that include red, green, and black grapes. All the variants have unique flavours. So you could mix them to enjoy the different flavours. 
2. Fresh or Frozen: While fresh grapes are a convenient snack, you can also freeze them for a refreshing treat, especially in hot weather. Toss some green grapes in lime juice and freeze them to snack on some sweet-sour candies.
3. Add to Salads: Grapes can add natural sweetness to salads. Mix them with other fruits and nuts for a healthy and delicious salad.
4. Grape and Cheese combo: Grapes and cheese make a classic combination. Pair your grapes with whole-grain crackers or low-fat cheese. Voila! You have a tasty and nutritious snack platter in seconds.
5. Blend in Smoothies: Add grapes to your morning smoothie for an extra dose of antioxidants and natural sweetness. They pair well with oats, berries, and yoghurt. 
6. Oatmeal: Oatmeal is rich in fibre. Add a handful of grapes to the cooked oatmeal to add some natural sweetness.
7. Freeze as Sorbet: Blend grapes and freeze the mixture for a homemade grape sorbet. This can satisfy your cravings for a frozen dessert. It is a guilt-free dessert option.
8. Summer meal: Combine Greek yoghurt, grapes, and low-fat whipped cream. There you have it. A delicious bowl of summer meal.

Experiment with various recipes and methods to find the approach that suits your taste and lifestyle.

If you have dietary restrictions, consult with a healthcare provider or nutritionist to find the best ways to incorporate grapes into your diet.

Summary

A good diet can not only help maintain a healthy life but also help cure some diseases. Grapes were always known for their remedial properties. Now, with advancements in the field of nutraceuticals and pharmacology, the health benefits of grapes have been further established. They are known to have antimicrobial, anti-inflammatory, and antioxidant properties. So, grapes are not just a tasty snack but are a natural elixir for your heart's health. 

Packed with polyphenols, antioxidants, and various nutrients, grapes can help you maintain your blood pressure, manage cholesterol, maintain healthy blood vessels, and hence reduce the risk of heart disease. So, go ahead and savour the goodness of grapes for a healthier cardiovascular system.

FAQs

1. Are grapes good for cardiovascular?

Yes, grapes are a rich source of antioxidants and phytonutrients which help in maintaining cardiovascular health.

2. Do grapes clean your arteries? 

Grapes help in lowering blood cholesterol levels. Regularly consuming grapes can prevent the formation of plaques on the blood vessel wall.  

3. Are grapes high in sugar?

Though grapes are rich in natural sugar, the nutrients present in them help in lowering blood sugar levels.

4. What colour grapes are the healthiest?

The red, green, and black grapes do have slightly different compositions of nutrients. However, all the varieties of grapes are equally beneficial.